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.