How to stay healthy?

How to stay healthy

How to stay healthy

Health is easily taken for granted. It is hard to believe that we have wasted so much time not enjoying it when we get sick. We have developed a program that should help you achieve the best possible health, detailing your physical, mental and emotional health. Why would you want to live differently?

Eat a balanced diet

Focus on fruits and vegetables

A healthy diet consists of filling up on vitamins, nutrients and colours (in addition to being balanced). The easiest way to do this is to promote fruits and vegetables. They are rich in nutrients, but not in calories, which allows you to eat a lot without ruining your waistline and with that, it's good for you. And, of course, the fresher they are, the better!
  • Most fruits and vegetables are good for you, but some of them are unquestionably better than others. If you want to take advantage of Mother Nature, you should also add cabbage, spinach, carrots, celery, cranberries, blueberries, and pineapples to your weekly shopping list. [1] There are also all the colours of the rainbow!

Add lean meats, low-fat dairy products and whole grains

Although fruits and vegetables are good, you need to combine them with other foods to maintain a certain balance. If you choose meat, dairy, and pasta, be sure to eat lean meat, low-fat dairy, and whole pasta. This corresponds to white meat (without the skin), low-fat cheese and yoghurt, and whole pasta, oatmeal and quinoa.
  • In the case of cereals, the darker the better. White cereals should not enter your diet. If it's white, it went through a manufacturing process where the nutrients were removed. These are just carbohydrates with no nutritional intake.

Eliminate junk food

If it is prepared and packaged, it is likely not to be very good for you. It is even worse if the packaging allows the product to be preserved for years. It turns out that the high health authority does not regulate severely enough everything that comes in hand, moreover, your body does not digest additives either! They are not even recognized as food. Your body just stores them, not knowing what to do with them.
  • The high health authority only partially regulates labelling. Words and expressions such as "100% natural", "raised outdoors", "no colourings" and "pure juice" is sometimes only commercial arguments without foundations  [2] [3]. So if you buy an industrial product that says something improbable, it is possible that this is the case ...

Force on the water

If you're looking for a natural miracle product, water is probably the closest thing. Stay hydrated and your whole body will stay healthy, your skin, your hair and nails, your organs and even your mind. You can also lose weight! Studies show that you can lose two pounds a year just by increasing your intake of one litre of water a day.
  • One of the reasons you lose weight is that water can fill you up faster, but drinking cold water can also increase your metabolism. In reality, if you drink cold water (25 cl, to be precise), you can increase your metabolism by 30% for ten to thirty minutes. Take cold water when you exercise and you will burn even more calories.

Cook properly

You will obviously be in the kitchen more often if you have decided to cut out all the junk food and you will ultimately make good use of the cooking programs that you passively watch on TV. Cooking for yourself is great for your budget, for harnessing your talents and staying in shape, but there are a few things to keep in mind.
  • If possible, use the most natural ingredients possible. Frozen or canned vegetables are fine, but it's best to use them raw, as they haven't lost any of their nutritional value.
  • Use adequate fats, such as olive or safflower oil. They are full of good lipids. Do the same with cheese, butter and spreads, try to find a lighter version of these products.
  • Do not fry your food or cover it with dough. Chicken is good for you, but not if it is covered with a crust, fried in a lot of oil, or drowned in sauce.
  • Don't salt your food! Health organizations around the world recommend staying below 1,500 mg per day. It seems doable until you realize that a teaspoon of salt contains ... 2,300  [4]  ! Oops ...

Focus on the right fats

We have already discussed the benefits of cooking, but there are still many things to discover: lipids are essential (especially to keep your hair shiny and for the proper functioning of your digestive system), but unsaturated fats are much better for you than their saturated version (which includes trans fatty acids). Sources of good lipids? Olive oil, avocado and dried fruit. Consume with moderation, of course.
  • These unsaturated fats should not be added to what you normally eat, but should replace other foods. So, opt for olive oil for your pan-fried vegetables instead of ordinary oil. Take a handful of dried fruit instead of this candy bar. These products are satisfying, but your body can assimilate these unsaturated lipids much better.

Have a healthy lifestyle

Be physically active

There are not thirty-six solutions: if you have a sedentary lifestyle, you are slowing down your body. You have to stay active to stay healthy. You decrease its capacities if you do not use your brain and the same goes for your muscles! So do something, whether it's running three kilometres every morning or walking your dog every night. Your body demands it.
  • Health authorities recommend daily physical activity of at least half an hour, including some endurance and strength training  [5]. It's still only two and a half hours a week out of 168. It's pretty reasonable, isn't it? The more vigorous your physical activity, the less you will need.
  • If you are overweight or obese, you probably know that it is in your best interest to lose weight, unless you live in a cave that is not connected to WiFi. Even if you only lose ten pounds, you will significantly improve your health.

Moderate your alcohol consumption

This means drinking a glass of wine a day for women and two glasses for men  [6]. You can't save your wine quota all week to end up drinking seven glasses at once. One to two alcoholic drinks a day can keep you healthy and prevent you from making stupid decisions. Win on all fronts!
  • When it comes to alcohol, we are talking about a can of beer or a 15cl glass of wine or a small glass of spirits. It is also better than the drink is not too sweet. A glass of dry red wine is perfect.

Stop smoking

You probably also know that tobacco is not an ally of your health. And it also puts a strain on your budget. It can also harm those around you - are these reasons enough for you? If you have any concern for your health, giving up smoking should be one of your priorities.
  • And you don't have to wait decades to experience the results of quitting. Your heart rate will slow down twenty minutes after you quit smoking. A year after you quit smoking, your risk of cardiovascular disease drops in half  [7]. Why wait another second? Your body, your loved ones and your wallet will soon thank you.

Check your health regularly

When we get older, we need to attach more importance to our health, even if we don't suffer from anything. It's in your best interest to see your dentist and doctor regularly to make sure you're in good shape. You can breathe a sigh of relief if all is well.
  • In addition to check-ups with the dentist and doctor, get tested for colorectal cancer, breast cancer and STIs (sexually transmitted infections). Also, keep your vaccines up to date. You would not want to see some sinister disease develop in your body and do nothing to cure it.
  • These STI tests will be much less frightening if you have safe sex and use condoms. That's all you have to do.

Have fun

Because you will ruin your morale and your health if you only work. To say that work is health is simply a pleasant expression without real content. More seriously, an existence worthy of the name must also involve pleasure, otherwise, you will quickly dig your own grave. And what is the point of living if you have no pleasure? So make it a point to find time to relax and do something you enjoy. Your life will be all the better for it.

Read Also: Cycling good for health
  • Take some time each day for yourself. Cherish this moment, whether by meditating, reading, dancing in the living room or taking a walk. You deserve it!

Stay active in small doses

It is sometimes difficult to pin down a fitness program in the workplace, social contacts, children and all the commitments from which we cannot escape. It is important to find other ways to move when we live in these busy periods of various occupations. Even a few minutes of physical activity repeated several times a day can add up if you do it daily.
  • Examples? Park your car a little further from your destination. Take the stairs instead of the elevator. Do five minutes of intense exercise before taking a shower in the morning. Wash your car yourself. Take your date to the park. There are lots of opportunities to get active if you have imagination.

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