It can be tough to stay healthy — especially if you have a hectic lifestyle. But making small changes and slowly working toward your goal can make it easier.
Start with a healthy diet. A balanced diet rich in fruits, vegetables, whole grains, and lean protein can help you feel good and reduce your risk of some diseases.
Exercise regularly
To stay healthy, the first step is to exercise regularly. It can help you reduce your risk of heart disease, cancer, obesity, and diabetes. It also boosts your immune system, reduces stress, and improves mood.
It is essential to start with a routine that is comfortable and manageable for you. Listening to your body and increasing the difficulty level as you progress is also necessary.
Regular exercise can help you maintain a healthy weight and a normal BMI, improve your energy levels, increase your muscle mass (so that you don’t get weak as you age), and reduce the risk of many diseases. A balanced exercise program should include aerobic, strength training, and flexibility activities.
Exercising regularly can also boost your mental health and energy levels. This is because it stimulates the release of brain chemicals (endorphins) that make you feel good and improve your mood.
The right amount of exercise can even boost your immunity to illnesses. For example, it can help you fight a cold or flu by increasing the amount of oxygen in your blood, making it easier for your body to fight the infection.
To get the most benefits from exercise, adults should do 150 minutes per week of moderate-intensity physical activity or 75 minutes of vigorous-intensity activity. This can be done in various ways, including walking, running, swimming, and lifting weights.
Eat a healthy diet
A healthy diet is a balanced and nutritious way of eating that provides you with all the essential nutrients your body needs. It should be high in fruits, vegetables, and whole grains and low in processed foods, added sugars, and saturated fats.
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It also helps you feel good and improve your mood. A healthy diet should include a range of fruit and vegetables, whole grains, low-fat or fat-free dairy products, lean meats, seafood, and unsalted nuts and seeds.
Limit or eliminate foods high in added sugars, sodium, and saturated fats. These can raise your blood pressure, risk of obesity and type 2 diabetes, and increase your chances of developing heart disease.
Choose a variety of fruit and vegetables (at least three servings a day), incredibly dark green, red, and orange varieties. They are filled with vitamins, minerals, and fiber that can help keep you fuller for longer, reducing your risk of becoming overweight or obese.
Limit saturated fats (including saturated fat in meats and dairies such as butter, lard, or cream) to less than 30% of your total daily calories. This will reduce your cholesterol levels and protect you against heart disease.
Get plenty of sleep.
Getting enough sleep is crucial for your health. It affects your mood, brain and heart health, immune system, creativity, and weight. It may also help prevent health problems like diabetes and high blood pressure.
Getting enough sleep can make you tired, grumpy, and irritable. It can also cause memory problems and reduce your ability to focus.
In addition, chronic lousy sleep can increase your risk of developing other conditions like obesity and type 2 diabetes. It may also lead to a higher risk of heart disease, stroke, and even early death.
The best way to get more sleep is by following a routine. Set a regular bedtime and wake-up time, even on weekends.
Removing electronic devices from your bedroom, including TVs and computers, is essential at least an hour before bed. This will help you fall asleep faster and stay asleep longer.
Another great tip is to avoid caffeine and alcohol within three hours of bedtime. These can interfere with your body’s natural clock, known as the sleep-wake cycle.
A healthy diet can help you sleep better, so consider including a light snack before bed. Stretching your muscles before you go to sleep can also be helpful. Finally, it’s a good idea to keep a notepad near your bed so you can write down any stressful thoughts or worries that come to mind as you try to fall asleep.
Reduce stress
Stress is the body’s natural response or demand; allowing your stress levels to run high for long periods can lead to serious health problems.
Everyone feels and reacts to stress differently. Therefore, the best way to reduce stress is to learn how to recognize and deal with it healthily.
Taking a moment to breathe deeply can help calm your nervous system and lower your heart rate and blood pressure. Deep belly breathing, called pranayama, is a yogic technique that balances your mind and body through slow, meditative breaths.
Another quick stress-relieving tactic is to take a break from a difficult situation. For example, if you have an email or social media troll causing stress, it may be helpful to walk away from it and think about how to respond later.
One of the best ways to reduce stress is to find time for yourself every day. This might include doing something you enjoy, like reading a book or listening to music. It could also be as simple as taking a short walk or spending some time in nature.
If you constantly feel overwhelmed or stressed, it may be time to seek professional help. Talking to a mental health counselor or therapist can help you get back on track and find better coping skills for dealing with stress.