A healthy lifestyle refers to a way of living that lowers the risk of being seriously ill or dying early. Not all diseases are preventable, however, a large proportion of deaths especially those that are caused from a coronary heart disease and lungs cancer can easily be avoided.
A healthy lifestyle comprises five elements:
- A healthy diet, which was calculated and rated based on the reported intake of healthy food like vegetables, fruits, nuts, whole grains, healthy fats, and omega 3 acids.
- Healthy physical activity level, which was measured at least 30 minutes per day of moderate to vigorous activity daily.
- Healty body weight, in accordance with the body mass index, is between 18,5 and 24,9.
Healthy habits make a big difference. According to academic research, people met with the criteria mentioned above enjoyed significantly, impressively longer life.
We have compiled 8 easy tips for a healthier lifestyle:
1. Plate your meals backward
According to research, people usually plate themselves by piling carbs, then protein, and the next vegetables in whichevery place that is left. By plating backwards. Start by filling up with vegetables, then divide the remaining quarters between protein and carbs.
By serving yourself this way, you will be able to ensure that you get the recommended daily serving of vegetables, plus it increases your fiber intake and hydration level thanks to the vegetable content.
2. Eat nuts
Despite being high in fat, nuts are incredibly nutritious and healthy. They contain a high percentage of magnesium, vitamin E, fiber and various other nutrients. Studies demonstrates that nuts can help you lose weight and may help you fight type 2 diabetes and heart disease.
Additionally, nuts can also boost metabolism.
For every hour that you spend sitting, get up and walk briskly for five minutes. Sitting down all day is not good for your butt or your heart. Physical activity is very important for your longevity. When it comes to building habits, it is sometimes very hard for us to do so. Instead of focusing yourself on doing a one hour exercise at once, you can try doing it progressively by distributing it into a five minutes walk. If you are seating a total of 8 hours per day, then you would have walked for 40 minutes at least. This put a commendable dent in the minimum recommendation of 150 minutes of walk per week.
4. Drink your water especially before meals
The stress that every health study put in water can’t be disputed. Drinking water and staying hydrated has become one of the ways our body can flush out the toxins. It also can boost the number of calories that you burn. U
There are two studies that note drinking water can increase your metabolism by 24-30% over one to one and a half hour. The optimal time to drink water is before your meal, and in the morning.
5. Everytime you make a goal, break it up
By breaking down your goal into tiny sized but attainable goals, you get yourself acclimated to the task that you have set for yourself.
This applies to putting in new healthy habits or to anything else. By doing this, you make you easier for your brain to be on board, learn to like it and prime yourself fior success.
For example, if you wanted to sleep earlier by three hours, instead of doing so you can do it step by step. Sleep five minutes earlier first for one day, and then the day after add another five minutes. You won’t even feel the pain of it!
6. Replace saturated fats with unsaturated ones
Fats are very important for good health and proper functioning of the body. However, if you have too much fat, it can affect your weight and cardiovascular health. Different kinds of fats have different health effects, and some of these tips could help you keep the balance right:
- Eat fish two to three times a week, with at least serving of one oily fish. This will help you increase your intake of unsaturated fats.
- Opt for foods that are boiled, steamed, baked, rather than fried ones. Remove the fatty part of the meat and use vegetable oils.
- Read the labels of any food products that you purchase. Limit the consumption of total and saturated fats and avoid trans fat. By reading the labels, you can know what food items you are consuming, and its components.
7. Eat regularly and control the portion size
Eating a variety of foods regularly in the right amount is the best formula for a heatlhy diet.
Skipping meals, especially breakfast can lead to an uncontrollable hunger which can result in overeating. Snacking between meals can help in controlling your eating habits, but snacking should not replace your proper meals.
Choose to snack on healthy items, such as yoghurt, fresh or dried fruits, vegetables, unsalted nuts, or perhaps some bread and cheese.
A couple of rule of thumbs when it comes to the food that you consume:
- Use a reasonable portioning such as 100 gr of meat, one medium piece of fruit, and half a cup of raw pasta.
- Use smaller plates to trick your mind into serving smaller portion to yourself.
- Cooking the right amount makes it easier not to overeat.
8. Reduce salt
A high intake in salt can result in high blood pressure, and increase the risk of cardiovascular disease. There are various of simple ways that you can do to reduce the salt in your diet. When shopping, choose a product with lower sodium content. If you cook at home, then you can easily substitute said with spices to increase the variety of flavors and taste. You can also remove the salt from your dining table, especially when you are eating.