There are so many health fads that it can be hard for people to understand what is best for them. You can live a healthy lifestyle by sticking to the basics.
To get the nutrients that you need, eat a variety foods from all food groups. These include lots of fruits and veggies, fiber-rich whole grains, and lean protein. Limit saturated and transfats, as well as sodium.
- Eat a Healthy Diet
A healthy diet is essential for preventing diseases like diabetes, heart disease, and certain cancers. It also promotes weight loss and improves mood and energy.
You should eat a variety foods from the five main food group, which includes grains, vegetables, fruits and protein foods, as well as dairy and fortified soy options. You should also limit your intake of salt, sugars and saturated and industrially-produced trans fats.
The ideal amount of calories you consume should be equal to the amount your body requires. You should not eat more than 30% of your calories from saturated fat.
It is best to choose unsaturated vegetable oils instead of fatty meats, butter and other products that contain saturated fat. Saturated fats can increase your chance of developing heart disease or stroke.
A healthy diet can help you avoid certain types of cancers, such as type 2 diabetes and obesity. It improves blood pressure, cholesterol levels and reduces your risk of developing heart disease, osteoporosis and depression.
Exercise is another important part of a healthy lifestyle, and it has its own mental health benefits. Physical activity can help reduce stress and improve mood. Especially, regular aerobic exercises (such as walking) reduce stress hormones and stimulate the production of endorphins, chemicals in the brain that act like natural painkillers and mood elevators. It is therefore recommended to get at least 30 minutes of moderate exercise nearly every day.
- Exercise Regularly
Regular exercise can help improve your mood, energy level, and reduce stress. Regular exercise can help you sleep better, and it can help you maintain a healthy weight.
If you don’t already have a fitness routine, find one that you enjoy. You might try a yoga class or a swimming, dancing, or hiking class.
You might also be interested in activities or sports that increase your flexibility such as ballet, karate or gymnastics. These can improve your overall flexibility and help you avoid injuries.
You can also increase your immunity and lower your chance of developing certain diseases like heart disease and diabetes through physical activity. It can help you manage chronic conditions like high blood pressure or arthritis.
No matter your age or health status, getting enough physical activity is important. 150 minutes of moderate exercise and 75 to 150 minutes for vigorous activity are recommended each week.
It is important to make it a part of your daily routine, not something you do only when you have the time. Start small, such as walking to the grocery shop or using public transport. Once you’re used to exercising, it becomes more natural to do it. You can set aside time each week for exercise or find a buddy who can keep you accountable.
- Get a Medical Check-up
Going to a medical check-up can help you catch many diseases early and prevent others. It also keeps you better advised about your health, alerts your doctors to any changes in your condition and thereby helps you lead a healthier life.
Depending on your age, lifestyle and risk factors, you may need to go for medical check-ups more frequently than the average person. Your doctor will work with your to determine the best frequency, based on your current health and needs.
Another benefit to regular check-ups, is that they allow your doctor identify potential health problems and suggest treatment options. This preventive approach is important as it can help you maintain your good health and lower your risk of serious conditions like diabetes and cardiovascular disease.
High blood pressure can be treated early, which can reduce your risk of developing more serious health problems later in life. Similarly, catching cancer at an early stage is much easier to treat than dealing with it after the disease progresses.
A standard medical exam will include a complete evaluation of your health, as well as some screening tests. Your doctor will check your blood pressure and heart rate. They will also discuss your family history, medical conditions, lifestyle choices, and lifestyle.
- Get a Good Night’s Sleep
A good diet and regular exercise are just as important to your mental and physical health as adequate sleep. It reduces stress, improves memory, cognitive thinking, and boosts productivity.
Adults need between seven and nine hours sleep each night. However, experts believe that personal needs differ and a person’s age also plays a role in the amount of sleep they require.
In addition, it’s a good idea to develop a bedtime routine. This could include taking a hot bath, reading a book, or listening to soothing music before you go to sleep.
Avoid watching TV or using your phone, tablet, or computer within one hour before bed. Bright lights can make it difficult to fall asleep. Your bedroom temperature should be between 68-72 degrees.
Do not worry if you wake up at night with a lot of thoughts. If you had a productive brainstorming session in the evening, write it down and go to sleep knowing that you will be more productive when your next wake-up call comes.
- Wear prescription eyeglasses
Wearing glasses can help people with vision problems like nearsightedness (myopia), and farsightedness, (hyperopia). Eyeglasses correct vision by diverting light rays, so that they form a point before they reach the retina.
Aside from correcting vision, eyeglasses can also protect your eyes from harmful UV rays. This is especially important for those who spend a lot of time in the sun as the glare can blur your vision and cause headaches.
You can also choose different lenses to match your lifestyle and needs. Polarized prescription lenses reduce the glare from the sun’s horizontal rays.
Prescription glasses come in a variety of strengths so that you can find the right fit for you. The first number in your prescription is usually the spherical refractive error, abbreviated as SPH.
Sphere values are positive or negative and indicate how much your eye is closer to or farther from a target than normal. This number is usually followed with a positive or negative sign, and then diopters. Diopters are units of lens refractive power.
Your prescription will note whether you need prism corrections, which are sometimes required for double vision. This information can be found in the prescription or in the prism column.
- Stay Stress-Free
Stress is a natural part of life, but too much can be harmful. It can cause damage to your mental, emotional, and physical health.
When you’re stressed, your brain sends out a “fight-or-flight” signal that raises your heart rate and blood pressure. This can be useful in fighting off dangerous situations or getting out of a dangerous environment. However, chronic stress can lower immunity and increase inflammation.
Moderate stress, despite its negative side effects can actually be beneficial as it stimulates production of anti-stress hormonals. These hormones can also boost your immune system.
Stress-free living can help you avoid many health issues you may have otherwise. These include chronic depression and high blood pressure.