“ Healthy living” most people mean both mental and physical health should be functioning and or in balance in both men and women. In many situations, mental and physical health are closely linked, so that the bad or good whatever changes always affect the other.
Listed below are some good tips to maintain a healthy lifestyle.
Nutrition and Diet ( healthy eating)
All humans have to eat food for maintenance and growth for a healthy body. But we humans have different diet and nutrition requirements as infants, teenagers, adults, young adults, children, and seniors.
For example, babies cannot take in more solid food and require feeding every 3 to 4 hours. After that, they develop a normal pattern of eating three times a day as young kids.
Tips:
- Try eating healthy meals three times a day ( dinner, breakfast, and lunch). It is important to consider that dinner does not have to be the largest meal.
- Your daily food consumption should consist of more healthy food, such as vegetables, fruits, whole grains, and low fat and fat-free milk products,
- Incorporate lean meat, fish, beans, poultry, eggs, and nuts into a healthy lifestyle.
- Choose food that is low in trans fat, saturated fats, cholesterol, salt, and added sugar.
- Control a huge part of the portion you eat daily, eat the smallest portion which can satisfy your hunger, and then stop to eat.
- Healthy snacks are good in balance and it should consist of items like whole grains, fruit, and nuts to satisfy your hunger, and also it will not cause you excessive weight gain.
- Avoid the use of sugar and sodas because of the excessive calories in the sugar and sodas drinks.
- Before going to sleep avoid eating large meals to decrease weight gain and gastroesophageal reflux.
- If a person is angry or depressed, many people thought that eating is going to help them, but research shows that it will not be going to help you and it can make your problem worse than any other.
- Always reward your children with healthy snacks, don’t reward them with sugary snacks it will not be going to help you.
- Try to develop a vegetarian lifestyle for weight loss and a healthy lifestyle.
- Avoid undercooked and raw meat of any type. Raw and undercooked food cause a lot of damage to your belly.
Tips for special situations
- People with diabetes should monitor their glucose levels and use the above tips.
- People who have an unusual work schedule who are in the military, college students, and doing night shifts should try to adhere to lunch, breakfast, and dinner routines with snacks.
- People who prepare their food should avoid frying foods in grease or avoid using grease.
- People fighting with weight loss should avoid all sugary and fatty foods and eat mainly fruits, vegetables, and markedly reduce the intake of dairy products and meat.
- Follow the advice in time if you cannot control your food intake, weight, or if you cannot control your blood glucose levels and if you also have diabetes.
Physical Exercise and activity
Physical exercise and activity is a major contribution to a healthy lifestyle. Unhealthy living may reveal itself in lack of endurance, obesity weakness, and overall poor health that may develop many disease problems.
Tips
- Daily exercise can reverse age and prevent related decreases in muscle strength and mass, optimize flexibility, balance, and endurance, and decreases the risk of falls in the elderly. Daily exercise can help you cover your stroke diabetes, heart diseases, high blood sugar pressure, and obesity.
- Daily fitness can help chronic arthritis which develops your capacity to perform daily activities such as climbing stairs, driving, and opening jars.
- Daily exercise can help increase self-confidence and self-esteem, decreases anxiety and stress. Improve your general mental health and swing your mood.
- Regular exercise can cause you to lose your fat and also control your body weight.
- Progress gradually and start slowly to avoid excessive soreness, injury, or fatigue over time, build up to thirty to sixty minutes of exercise every day.
- Any type of exercise like water aerobics, resistance, swimming, walking, yoga, and many others is helpful for everybody.
- Let your children playing outside of the home is a good beginning.
Most individuals can start moderate exercises, such as yoga and walking without a medical examination.
Go to a doctor if:
You should consider consulting a doctor before doing the following vigorous exercise:
- Women over the age of 50 and men over the age of 40.
- People with lung or heart diseases, arthritis, asthma, or osteoporosis.
- People who experienced pain or chest pressure, or who develop shortness of breath or fatigue.
Consequences fo lack of exercises and physical inactivity:
- Lack of exercise and physical inactivity are associated with type II diabetes. Also known as adult-onset or maturity, noninsulin-dependent diabetes.
- Lack of exercise and physical inactivity are linked with some cancers and heart diseases.
- Lack of exercise and physical inactivity adds to weight gain.
Mental health
Healthy living also includes mental and emotional health. The listed below are some important way, how people can support their well being and mental health.
- Get enough sleep daily, seven to nine hours daily is recommended. Naps also help you there.
- Reflect and take a walk on what you hear and see at least several times per week.
- Try something often and new like trying a different route of workout, eating new food, going to museums, and a new book library.
- Try to complete a segment and focus on a process intensely of it over one to several hours, then do something relaxing and take a break. Like short nap, walk, and exercise.
- Talk with good peoples about different subjects and spend some time with them.
- Try to develop hobbies and take interest in sport, make some leisure time, and take interest in these activities every week.
- Have some fun by going on shopping, going on a trip with someone you love, go hunting, fishing, roller coaster rides, and do not let your vacation time slip away.
- Let yourself be pleased with both small and big develop contentment and with your achievements.
- You should not stop taking these medications if you are taking medicines for mental health problems.
Avoid excessive use of alcohol
here I will discuss some important consequences of excessive use of alcohol consumption:
- Excess alcohol consumption and chronic is the leading cause of liver cirrhosis in Europe and the U.S.
- Liver cirrhosis can cause fluid accumulation, internal hemorrhage its the abdomen. bruising and easy bleeding, muscle wasting, infections, mental confusion, and in an advanced coma, cases, and kidney failures.
- It can also lead to a nightmare of liver cancer.
- Alcohol is responsible for 50 to 60 percent of automobile deaths in the U.S.
- Alcohol use is the main cause of death and injury from burns and drownings and death.
Avoid sexual of high risk
High risk of sexual behavior can get to several sexually transmitted illnesses such as syphilis, gonorrhea, ■■■ infection, ■■■■■■, high risk sexual behavior is also known to spread infection. Which can get to cervical cancer in both women and men. High-risk sexual include the following:
- Different sex partners
- Sex partners with a history of extraneous use of the drug.
- General diseases like STDs or sexually transmitted diseases.
Tips
- Don’t do sex without barriers such as a ■■■■■■, avoid unprotected sex.
- If you are unsure of your partner’s health and plan to have sex, use a ■■■■■■.
Eat more fish
Fish contain many minerals and vitamins and are an excellent source of protein. Try to eat one and a half portions of fish a week at least, including some portion of oily fish.
Oily fish is good in omega 3 fats, which can help you cure and prevent heart diseases.
Oily fish include trout, salmon, sardines, pilchards, sardines, mackerel.
Non- oily fish include plaice, haddock, cod, coley, skate, tuna, hake.
You can choose from frozen, fresh, and canned, but get that smoked and canned fish can be high in salt.
Cut down saturated fat
There are two types of fat: unsaturated and saturated. Too much saturated fat can boost the amount of cholesterol in the blood, and also increases the heart disease developing risks.
Saturated fat is found in many foods like sausages, fatty cuts of meat, butter, cream, hard cheese, biscuits, cakes, pies, and lard.
Choose food that contains unsaturated fat and try to cut down your saturated fat intake. Spreads, vegetables, oily fish, and avocados include unsaturated fat.
For healthier health, use a small amount of olive oil and vegetable, or reduce your fat spread instead of lard, ghee, or butter.
Choose cuts and lean cuts off any visible fat, when you are having meat.
Sugar
Drinks and sugary food are generally high in energy measured in calories and kilojoules. And if consumed too often can add to weight gain. It can also cause tooth decay if eaten between meals.
Free sugar is found in most food, such as sugary breakfast cereals, sugary fizzy drinks, biscuits, cakes, chocolate, and sweet, puddings and pastries, and alcoholic drinks. Use food labels to check how much sugar foods contain.