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45 tips to a healthy lifestyle

 

healthy living tips, exercises and workout for healthy a lifestyle

Do you live a healthy lifestyle?

Or you need tips to live a healthier life?
If yes, this article will enlighten you on various approaches to undergo so as to enhance your health status.

Do you know that power to do anything in this life revolves round your health? yes! power is a product of health. so to grab these benefits that follow good health, do the following; regular exercise, drink purified water, eat good diet etc.

Statistic has shown that 70% of Americans are obese and overweight.1 that's hilarious. think this way, if these population have put in, to doing regular exercise, don't you think it could help? Think your health and body as the most concerned aspect of life.

living healthier comfortably is the most achieved process of progressing positively in life. this is so because good health or living a healthier life is not just eating good foods, exercise and the likes. It involves having positive thought and aim; making good use of your intellect properly. agreed that bad thought always influence the brain negatively?

 

Good life is splendid and worth living than bogging oneself down with unnecessary health problems. Today, your major organs may be working well, but tomorrow may not be same. Do everything possible to maintain a good health.

1.       Consume enough water.
Most of us don’t drink enough water every day. Water is essential for our bodies to function. Do you know over 60% of our body is made up of water? Water is needed to carry out body functions, remove waste, and carry nutrients and oxygen cycle in our body. Since we lose water daily through urine, bowel movements, perspiration, and breathing, we need to replenish our water intake.

Water intake contributes to more than 4.5 pounds weight lost.


Read also: 25 best Nigerian foods for weight loss


 A health.com study case on obese and overweight people proofs that drinking enough water helps in filling the stomach causing one to eat less and also entails how belly fat reduce.

since our bodies need upto 60% water to function, we can't doubt the fact that our body is made up of water. Indeed, for a proper functioning of all and various organs of the body, water is essential for that purpose.
Water is needed for the body to function properly in the aspect of nutrients/oxygen cycle, toxic and waste removal. We also need water to replenish the lost vapor parsed through perspiration, breathing and urine.



Factors like humidity, your physical activity, body weight makes the amount of water intake varies and dependent on those factors there of.
But general, we need 2.7-3.7 liters of water intake per day.
2  Also, food intake causes approximately 20% of our fluid intake, that could mean 2.0-3.0 liters of water or 8-10 glasses a day.
what time to take water? One way to know when your body needs water intake is dry mouth, lips and throat.  water is very crucial to life day to day survival. in fact its the most important biogenic need. its not unaffordable. go get your self dehydrated before you continue this article!


2.     Get enough sleep. When you have good rest,you are automatically calling your nerves to relaxation. insomnia is one sign of high blood pressure,and one way to manage it is excessive rest. so you could see the important of sleep to your brain?

3.     Meditate. Meditation is just like making use of your psyche on a particular subject until you are carried away by it. it makes you make use of your second emotion and rethink before doing anything. with this you can grow in the right direction. remember we said earlier that living a healthy life is not all about eating, sleeping and drinking. it involves having positive aim and thought. so meditation works in that aspect. reasons to meditate

4.       Exercise. Movement is life. Researches have proven that exercising regularly brings tremendous benefits to our health including an increase life-cycle, lowering of risk of diseases, higher bone density, and weight loss. Choose walking over transport for close distance, indulge in field events

5.     Pick exercises that you enjoy. When you enjoy a sport, you naturally want to do it. And it naturally grow your passion. fitness isn’t about suffering and bogging yourself down in pains; it’s about being healthy and having fun at the same time. do you love a particular exercise and want to include it in your routine? its worth practicing, involve it in your daily activities and see the importance of regular exercise to health


6.     Work out different parts of your body. Its important to give the body a proper workout(not just jogging). involve in sporting activities that work out different muscle group. these are popular activities you can derive a good body workout:-trekking, swimming, basketball, tennis, squash, yoga, frees bee and badminton.

7.       Eat fruits. Fruits like oranges offer more health benefits than vitamin C pills. consume your vitamins and minerals through your diet rather than through pills. the best way to do this is consuming fruits in as much as possible. Eat a variety of fruits every morning and you will notice changes in your body. these nutritious fruits is highly recommended to be consumed possibly on a daily basis: Banana,kiwi, Papaya, Strawberries, Blueberries, Blackberries, Raspberries, Rock melon, Peach, Apple, Grapefruit, Pomelo, Mango, Orange,honeydew,watermelon.

8.     Eat vegetables. Vegetables are good sources of needing nutrients and minerals like folate, vitamin K, vitamin A, manganese, and potassium, not to mention dietary fiber which is imminent to sound  health. Also the chlorophyll contents of vegetable helps in HB levelling. We have two types of vegetables: Starchy vegetables like yam,potato,pumpkin and sweet potato; and non-starchy vegetables like spinach, Brussels sprouts,arugula, long beans,kale tomato, cucumber,broccoli and mushroom (biologically a fungus). Some vegetables are slightly starchy, hence fall in the middle: green peas, carrot,cauliflower,beetroot, artichoke and beans(biologically legumes). All vegetables are important in enriching our diet and nourishing the body.
take salad with variety vegetables as your routine lunch then consider other starchy and grains in the dinner,with this it helps energize the body to carryout different body workout so as to call to a
healthier lifestyle.

9.       Pick different-colored fruits/vegetables Always consume a wide variety of fruits and vegetables of different colors. Agreed that fruits and vegetables with different colors represent different anti-oxidant elements, which helps remove free radicals that damage our cells and fight against inflammation? when we consume a large diversity of fruits/vegetables, it helps in rebuilding and replenishing dead cells and tissues thereby creates a strong defense line between us and the environment; improves immune system, and strengthens our long-term health standard.

best fruits/vegetables color: White (Bananas), Raspberries, Tomatoes, Watermelon), Green (Avocado, Kale, Lettuce, Cucumber), Purple/Blue (Blackberries, Prunes)Yellow (Pineapples, Mango), Orange (Orange, Papaya), Red (Apple, Strawberries.

But If you have existing problems in the gut, be careful about excessive fiber-contents foods in order to reduce constipation and indigestion issues. Excessive fiber intake can cause slow down colonic transit time (due to bulkier stools), making it difficult to move your bowels, which leads to constipation, piles, anal fissure. It can also cause gas and bloating.[
3]
Its therefore advisable to consume low-fiber foods to allow your gut heal, juice your fruits/vegetables to extract their nutrients, then build up your whole fruit/vegetable intake slowly.

10.  Cut down on processed food.


Dietary tips and healthy body workout for weight loss

Best Nigerian foods for weight loss

Avoid much consumption of  processed food because:
 (a) most of the nutritional elements/values are lost at the processing of these foods. And
(b) the added preservatives are inimical to our health. Some of the processed foods contain a high quantity of salt which however can result in higher blood pressure and cardio-vascular disease. In general, the more the ingredients a food has on the label (especially those ending with ‘ite’ or ‘ate’), the more processed it is. those 'ate,ite-suffix formulae when applied to food cannot maintain a durability period if not through the application of preservatives' cut down on process food and leverage on foods like; baked potato over chips, fresh fruit over canned fruit, and intact grains over white bread. don't forget ,health is wealth. Grab this tip to a healthy lifestyle and practice just as disclosed.

11.   Choose intact grains over refined grains.
All the essential parts of a grain seed can be found in the intact grain. they consist of 100% original kernel, which includes the endosperm, bran and germ. agreed that because of the intact of these layers, the grain acquires a richer nutritional profile of antioxidants, mineral and vitamins. But these contents can't be found in the processed grain. Go for intact grains like steel cut oats, cereals, brown rice, cereals, quinoa, , millet. Refined grains include white rice, white flour, most types of white pasta, and buckwheat.

12.  Love yourself. self-love plays a very crucial role in living a healthy life. When you have a negative self-image, it naturally weighs down on your mental outlook and health.
Do you love yourself? on what proportion?
Start now and grow self love. It's even a major to
personal development.

13.  Walk/Run barefoot. There are a lot of benefits walking/running barefoot, ranging from having a better posture to stress-less movement of  your feet and joints. but If the terrain in your neighborhood is too sharp, wear barefoot shoes. 

14.  Purge negative people from your life. to have a self-improvement requires having a positive mental health, which is part of a healthy life. to make good health yours, avoid toxic and negative people so as not to influence your mental capacity.

15.  Purge negativity from yourself.
yourself should not harbor negativity either. Negative thoughts always ring like bell,listen to the one that could yield positive value and stick to. Avoid habits and thought that tend to captivating you to negativity.
Always express your deepest thought to a good confidant so as to be expressed than fixing them in to your brain. purge the bad thought and you will notice yourself growing more healthier

16.   Avoid trigger foods. Trigger foods are the foods that make you go berserk and binge after you eat them. trigger foods depend on the person eating it. so always listen to your self after eating  some candy bars, chocolate, confectionery, chips, cookies, or anything with a high level of refined sugar, salt, or flour. They  cause blood sugar imbalance, hence hindering one's healthy lifestyle. What are your trigger foods? Identify them and remove them from your diet.

17.   Take a deep Breathe. Oxygen to the body is just like a gas to automobiles. It's vital to life. Breathing deeply requires your oxygen intake up until your lungs become fully filled, your thoracic diaphragm expands and there's minimum movement in the shoulder.
Athletes are taught
how to breath also

18.  Improve your posture. Having a good posture improves your breathing and makes you look smarter and more attractive. learn to improve your posture.

19.  Address emotional eating issues. Do you eat when you feel stressed, bored, or frustrated? Emotional eating is eating to fill an emotion rather than real hunger. Agreed that emotional eating will never make you feel happy because you’re trying to fill a void that has nothing to do with food?Food has nothing to do with emotion; it’s just food. Get to the root of the issues and address it.

20.  Eat small meals. Small meals level out energy distribution in the body. Don't weigh down yourself with huge meal. also, small meal is better for your stomach as it doesn’t over-stretch from digesting a huge volume of food at one go. However leading to constipation and indigestion.
In general, eat whenever you feel hungry;not until meal time. But stop eating when you're filled.

21.  Stop eating when you feel full. Stop relying on external cues to tell when we’re full, such as whether everyone has finished eating or whether your plate is empty.(I was once a victim of this)These are irrelevant. You should look at internal cues, such as whether your stomach feels full and how you feel. Don’t eat just because there’s food on the plate. Don't forget, its believed that too much of anything is a problem.(how about money?)

22.   Follow food-combining principles.
 Following proper Food combining principles aids in proper digestion. Have you ever mixed starchy food with starchy food?how much do you think your digestive system would suffer? Stick to these simple food combining principles: (1)Stick to simple meal (2)Eat fruits as breakfast (3)Don't eat fruit on top cooked food (4)Mix grain/starches with vegetables (5)Don't mix protein with starch (6)Only mix non-starchy vegetables with protein I recommend reading David Klein’s book Self-Healing Colitis & Crohns. it has some great information that would help improve gut health. people with colitis or gut diseases will find this book useful. I'm not used to subscribing to some of these recommendations but this is very intensive ideas that is worth recommendation.

23.   Live a life of purpose.
There are regions (
Blue Zones)of the world where people live the longest and healthiest lives. There are nine shared characteristics of these region and one important characteristic is to have a purpose. Discover the life you were meant to live, and grow from and towards that direction. 

24.   Cut down on deep-fried/canned food. Deep-fried food contains some quantities of acrylic acid, a potentially cancer-causing chemical. As reported by BBC report, an ordinary can of crisps may contain up to 500 times more of the substance. which is the top level allowed in drinking water by the World Health Organization (WHO)! Consuming oily foods makes one feels sluggish. Go for food prepared using healthier methods instead, such as grilling, steaming, stir-fry, or even raw food. Reduce fast food intake, fries, doughnuts, chips, wedges, and deep-fried food.

25.  Cut down on sugary food/drinks. Sugary food consists of your candy bars, pastries, chocolate, cookies, cakes, and jelly donuts. Due to their sweet sugary taste, you would always be intrigued to eat more. Eating once in a while is okay, but not daily. Go for healthy snacks instead.  unfortunately Sugary drinks are sold everywhere today, especially in the form of soda and sweet drinks. These drinks are inimical to health and cause weakness of the bones. and also contributes to higher increase in cholesterol and cause weight gain. Go for plain water, green tea, or vegetable juices instead! Best weight lost supplements

26.   Don’t drink alcohol. Any ethanol-contained acid like alcohol is a diuretic, which means it drains water from your body. Not only that, but alcohol is repeatedly proven to have some negative effects to your health and body — impeding the proper functioning of our brain, liver, lungs, and other major organs. Drinking alcohol regularly, leads to lost of water in the body in the form of frequent urinating;causing hydration of the brain.

27.   Go organic (where possible). Organic food is food produced without artificial process such as pesticides and chemical fertilizers; that does not contain genetically modified organisms; and that is not processed through irradiation, industrial solvents, or chemical food additives.  Even while organic foods and supplements are costly, it does not implies one should save money on chemicals either. Try and make good use of anti-aging organic supplements

28.   Beware of vegetable oils. years ago, I began to learn more about nutrition and nutritious foods;healthy and unhealthy food. I've got to discover that very many of the vegetable oils used in majority of the restaurants are all toxic. some include some refined oils like canola oil, soybean oil, olive oil e.t.c. To their high fiber/fat contents also, they tend to cause cardio-vascular diseases like CHD(coronary heart disease)
The best way to avoid oil since its everywhere is to start preparing your own meal. Also when eating out, be conscious of oil-free or less oil meal.
 

29.  Prepare your meals. It's advisable you prepare your meal at your convenience. With this, you get to control what the contents should be. Choose to make your fruit juice at your convenience using this blender some other kitchen utensils to make your cooking easier.

30.  Learn to say no.
I forcibly ate one unknown food and when got home,i started having serious
epigastric tenderness which i later came to understand was caused by what they called white maggi. could you imagine that?
Don’t just eat what you don't know maybe because you’re out with friends or because other people offer you food. Simply say no and don't get forced to eat when you don't feel.

31.  Bring a water bottle when you go out. This way, you drink whenever you want. It saves you money and you don’t need to adopt other alternatives like soda.

32.  Eat what you need. It is better to eat less and in line with your energy needs, rather than eat excessively and work off excess calorie intake through exercise. When you eat excessively, you strain your digestive system by making it digest more food than you need, and when you exercise excessively, you strain your body.

33.   Stop smoking. Smoking is inimical and detrimental to health. the risk of lung cancer,  heart attack, kidney attack e.t.c. If you don't smoke, I  beg you remain the way you are and never give it a kiss.

34.   Avoid passive smoking. Second-hand smoking ( inhaling from direct smokers) Practicing such also result in the same long-term as smoking directly(Wiki).
According to the CDC,Brief exposure to passive smoke can be harmful to health. More also,the act can leads to exposure to air-borne diseases like tuberculosis and other respiratory tract infections. In order to maintain a good health, get away from
smokers.

35.   Have healthy snacks. If you’re hungry at work, eat healthy snacks like fruits, vegetable juices, and yogurts. Those are nutritious and do not really give that sugar rush. Have them up to quantity that feed your appetites and move on. Stay away from candy bars. Always at your convenience,  try juicing/blending. this is a great approach to getting vitamins and other essential nutrients from vegetables/fruits with ease. Juicing is where you extract the juice using a juicing machine, removing the fiber. With blending, the fiber is not filtered away so you’re drinking the juice and fiber.

For fruits, I recommend using a blender as juicing removes the fiber and creates large sugar spikes due to the loss of fiber. If you have a lot of vegetables, juice as it’s a great way to get the nutrients without chewing through a high volume of fiber. Also check these exclusive
sample juicing recipes.

36.  Get regular checkups. Do you know that majority of the life-threatening diseases don't show up their symptoms until it's too late?
Get regular blood tests for blood sugar, vitamins, and minerals. And also microscopic/sensitivity and culture(M/S/C).More complex tests like mammograms(breast cancer test for women),PAP smear, colonoscopy etc. have to be carried out and at a regular interval. If the test results are not optimal,
 you can quickly take corrective action. If they are great, that’s fantastic and you can have peace of mind.

37.   Try a vegetarian diet. To be clear, being vegetarian doesn’t automatically mean a better health as there are tons of unhealthy vegetarian food out there (the likes of mock soy patties, white-carbs heavy meals, fried vegetarian food, meals rich in dairy, sugary desserts). Trying a vegetarian diet is about being healthier — However, meat has been linked to inflammation also — There are many proven health benefits of a vegetarian diet.

38.   Try a vegan diet. vegetarian diets are foods that do not contain animal products like egg, meats, milk etc. A vegan diet excludes consume animal and animal-derived products.  So in that sense, being vegan seems like a very strict diet in our meat-heavy food practices and hobby. but it is said to have even more positive benefits than a vegetarian diet! Learn more about vegan Diets.  Also, trying out a vegan diet doesn’t mean going on an everlasting swap especially if you’re not ready for it — simple experiment is to try it out for a few weeks, or just go vegan for two days a week time.

Note also that if you’re 100% vegan, there are certain major vitamins and minerals crucial for proper functioning of the body. specifically vitamin B12, omega 3 and possibly iron and zinc. These can be easily added by eating the right fortified foods and
Organic supplements

39.   Supplement your diet (if needed).


 Even while we eat healthily, there will still be times when we lack certain vitamins/minerals because of many synthetic processes have permanently diminish our food supply chain. Common nutrient deficiencies are iron, vitamin B12, vitamin D (for those who live in places with winter), calcium, and magnesium.

Do Note that it’s not all about popping a pill. Supplements have their issues also.(the reason we urge you make use of this leading organic health supplement) For example, B12 synthetic supplements are linked to acne], while a 135-study review revealed little evidence that calcium supplements prevent fractures in healthy women, de facto, may result in calcium deposits in arteries. The best is to do your research and consume the required vitamins/minerals through diet (be it through wholefood or fortified food).

40.   Consume prebiotic food and fermented food.

Prebiotics.
Prebiotic foods helps the gut bacteria grow. the microbiome presence in the alimentary canal are flourished by consumption of prebiotic food. these are examples of prebiotic food: raw garlic, raw onion, raw leek, unripe banana.19 Best Prebiotic Foods Wild Fermented Food while consuming prebiotic foods, do way to consider fermented foods which contain probiotic facts. Sauerkraut, kombucha, pickles, kimchi and kefir are all examples of fermented foods.
Check any nearest health food store and get yourself a wild fermented food,it's good for your gut. A healthy gut environment should have approximately 20,000 and 30,000 live species of gut bacteria.
Otherwise, food that is wildly fermented domestically, not in lab has the potentials of creating thousand species of gut bacteria. So consuming commercially fermented probiotic-contaned food does not really help but the domestic processed or that gotten from garden.

41.  Consume Raw Honey. Honey is known to be an active antioxidant. It helps replace sugar content from he bloodstream. One way to get rid of High blood pressure is consuming honey. in fact when it comes to healthy living and dermal flourishing, having two tea spoonful quantity of honey in your tea will help.

42.  Experiment. The best way to know what works for you is to carry out practical experiments and knows what works best so as to stick to it. Different foods react in diverse way in our body. so subscribing to one form class of food will only make you feel completed in the type you choose. I always enjoy reading stories and research by people who have successfully resist health diseases (rather than what’s reported by the medical establishment as I’ve come to realize that many medical conclusions today are flawed) and learning how to implement positive changes into my diet and life. So carrying out personal research helps figure out what works for your body, and change of diets.

43.  Get out more often.
Having sometimes for yourself having funs is great for your body and soul, rather than bogging yourself down with activities. So always have times at least once a week, probably weekend and tour with friends and in a healthy environment.

44.   Practice good dental hygiene. practicing good dental hygiene helps make you look more desirable and amiable. And it is linked to better health. Get your mouth brushed twice everyday, and rinse after every meal. use organic dental paste for your healthy gum and alkaline mouth taste. Use these outstanding toothpaste

45.  Hang out with healthy people.
Keeping the company of healthy people in your life helps make you acquainted to healthy living. One way to grab good health model is hanging out with one.

This article is worth bookmarking. you can make use of the 45 tips to a healthy lifestyle. Everyone is catching up on living healthier comfortably so we hope these tips help.

 

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