“Every human being is the author of his own health or disease”
A healthy lifestyle consists of all activities and deeds that foster a better wellbeing for us and our families. These range from simple habits to a shift in the way we live our lives. Adapting a healthy lifestyle can sometimes be difficult, but the rewards are indeed very promising and should serve as our motivation
Here is a simple seven step guide to help you reap the benefits of a healthy lifestyle.
Believe in what a healthy lifestyle can bring to your existence. Often, a lot of people give up on the thought of living a healthy life. This is because of all the turbulent times that they expect to encounter, which dissuade them from practicing what is demanded of a healthier life even before they could try it out. A little positive thinking wouldn’t hurt. The promises of a healthy lifestyle are too favorable to ignore. Keeping in mind the many wonderful things that it could give your body and your family would motivate you to keep on pursuing this healthier choice.
EXERCISE
One of the biggest problems today is lack of activity. It’s good for us but we avoid it. The truth is, movement is movement and the more you do, the healthier you'll be. Even temperate activities like errands, gardening and walking can make a difference.
Just adding a little movement to your life can:
- Reduce the risk of heart disease, stroke and diabetes
- Improve joint stability
- Increase and improve range of movement
- Help maintain flexibility as you age
- Maintain bone mass
- Prevent osteoporosis and fractures
- Improve mood and reduce symptoms of anxiety and depression
- Enhance self esteem
- Improve memory in elderly people
- Reduce stress
So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good.
Simple Ways to Move Your Body
You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.
- Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
- Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
- Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
- Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
- Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.
EATING WELL
Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older.
- Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains
- Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
- Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods.
- Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol
- Cut way down on Trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.
- Eat small small 4-6 meals instead of 3 big and heavy meals.
- Keep portions moderate, especially of high-calorie foods.
- Drink Plenty of water. Atleast 2 lts a day
- Eat a variety of foods. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients.
- Whole grains include whole wheat, brown rice, oatmeal, whole grain barley and millet. Avoid food with refined grains including many breads, pastas, and breakfast cereals.
Above all, Healthy eating begins with learning how to “eat smart”. -- It's not just what you eat, but how you eat.
Take time to chew your food: Digestion begins in the mouth. Chewing breaks the food into smaller particles and mixes the food with saliva that contains digestive enzymes. Thorough digestion is key to the absorption of nutrients and to good health! Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
Avoid stress while eating. When we are stressed, our digestion can be compromised. Avoid eating while working, driving, or watching TV (especially disturbing programs or the news). Also avoid confrontations, serious discussions or worry during meals. If you feel stressed or upset, stop eating and relax before continuing with your meal. Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
Listen to your body: Stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eating slowly can help you get a more accurate read on this, as well. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
Eat early, eat often: Remember this old saying: breakfast like a king, lunch like a prince, dinner like a pauper. Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating six small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
“To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life”
