Making a decision to change your life can be challenging. Breaking old habits and forming new ones can be difficult and even discouraging at times. It is, however, not impossible.
Whether you need a new workout plan or you want to change your diet, in this guide, we discuss various ways you can live a healthier and happier life. While there is a lot of advice on how to live a healthy lifestyle, let us help you find a plan that works for you.
1. Eat a Healthy Diet
We all know that wholesome food is important for our health. The 2015 Dietary Guidelines for Americans recommend a balanced diet rich in vegetables, low-fat dairy, lean protein, whole grains, and fruits for optimum energy. After all, we are, to some extent, what we eat. Consume foods from all food groups to get a variety of nutrients to keep you energized and healthy.
Choose frozen or fresh vegetables and fruits, especially dark, leafy greens and broccoli, which are high in nutrients, and vegetables such as sweet potatoes and carrots. For healthy protein options, there are numerous types of legumes and fish to choose from. Consume about three ounces of whole-grain cereals, rice, pasta, or bread per day.
2. Reduce Consumption of Harmful Fats
Fat consumption should not exceed 30% of total energy consumption. This can help you prevent unhealthy weight gain. While there are several types of fats, unsaturated fats are preferred over other fat types. According to World Health Organization, you should limit your intake of saturated fat to less than 10% of your total energy intake, reduce the intake of trans fat to less than 1% of total energy intake, and replace these fats with unsaturated fats. Unsaturated fats are present in nuts, fish, and avocado. They are also found in soybean, canola, olive oils, and sunflower.
Saturated fats, on the other hand, are found in butter, fatty meat, coconut and palm oil, cheese, cream, ghee, and lard. Trans fats are present in baked foods and fried, pre-packaged foods, and snacks like frozen pizza and cookies.
3. Practice Regular Check-Ups
Regular check-ups can help detect potential health issues before they become serious. Health professionals can assist in detecting and diagnosing health issues early on, and with this, the chances of effective treatment and cure are higher. Consult your doctor to learn about your health and the treatment options available to you.
4. Be Active
Any muscle movement that demands energy expenditure is considered physical exercise. This comprises physical activity and actions performed while playing, working, traveling, doing housework, and participating in recreational activities. While physical activity requirements vary by age, you should engage in a minimum of 150 minutes of moderate to intense physical exercise per week. Then, you can increase this exercise to about 300 minutes per week to enjoy more health benefits.
5. Drink More Water
Many people do not drink enough water daily, despite the fact that it is required for our bodies to function properly. Water is required for internal functioning, the movement of oxygen and nutrients throughout our systems, and waste elimination from the body. You must regularly replenish the amount of water in your body since you lose water through bowel movements, urination, breathing, and perspiration, every day. Water consumption is controlled by a variety of circumstances, but an average adult requires two to three liters of water a day. To signal that you are getting enough water, your urine’s color should be white or pale yellow.
6. Keep Good Company
You can do everything right, but if you relate with folks who have unhealthy habits, it can be difficult for you. Having a personal relationship with people who have bad outlooks, moan frequently, or make poor decisions will deplete your energy reserves. On the other hand, healthy people who have relationships with other healthy people are the healthiest. So, you may want to bring your family or friends along when you plan healthier meals or go for a walk. Making healthy lifestyle changes with a loved one can both motivate you and bring you closer together.
7. Use Good Judgment with Alcohol
Excessive alcohol intake has been linked to numerous diseases, including esophageal cancer and breast cancer. On the other hand, some recent studies have revealed that low or moderate intake of alcohol may reduce your chance of dying from any cause. Having said that, don’t start drinking if you don’t already. However, if you prefer alcohol, limit yourself to one drink per day if you are a woman and two if you are a man.