By Health Square desk Maintaining a healthy lifestyle feels overwhelming at first, but it requires great effort. The key to unlocking a healthy life is to start a hundred-mile journey with the first step. It cannot happen that one wakes up and a considerable fortune and success is waiting for him. However, the need is to take one action every day, leading you close to your ambitions. So, start moving and change your lifestyle by changing your habits. Firstly, when you feel tired, don’t quit. Secondly, learn to twist the things and to take a break.
It requires work to live a healthy life and it includes lifestyle choices, regular health check-ups, exercise, diet and disease management.
Physical activity
Never underestimate the effect that regular working out regularly makes your body stronger and energised. It lifts your spirit, improves focus and puts you in a better mood. All because of chemicals called endorphins that bring a significant change in mind.
Physical activity is inevitable for good health and can reduce the risk of heart disease, diabetes (type 2) breast cancer, colon cancer, stroke, depression and obesity.
Physical activity improves sleep patterns, endurance, and even sex. Few hours of moderate-intensity exercise per week, such as brisk walking, jogging, strength training, bone health, maintaining blood sugar levels, and mobility. Health professionals recommend the practice 2-3 times per week. Even exercises like yoga, stretching, or planks can replace a hardly hit gym if you are short of time.
Healthy Diet
A healthy diet should have all the dietary nutrients in proper proportion. A food plan that is rich in fibre, grains, fruits, vegetables and omega-3 fatty acids which reduces the inflammation, which can cause damage to tissues, joints, walls of arteries and multiple organs.
Another element of eating healthy is going easy on processed food such as made from healthy refined grains, beverages high in sugar content, cakes, bread etc. These kinds of food can cause a spike in blood sugar levels which further lead to the development of diabetes, heart diseases, obesity and dementia.
The Mediterranean diet is considered to help maintain good health, with specific, convincing evidence that it is effective at reducing the risk of heart attack and stroke. The diet comprises of olive oil, vegetables, nuts, fruits, fish, a moderate amount of cheese and low quantities of red meat.
Managing stress
It is essential to reduce stress, a great strategy, vital for you to stay healthy. Stress is a big hurdle in the way of a healthy life as it always keeps you demotivated.There are many connections between stress and a variety of disorders. Meditation, mindfulness, yoga, taking adequate sleep, and taking a break from work are commendable to reduce stress. Whatever the way is meditation, prayer or a time out from your busy life is a must to envision and redesign your goals.
Regular medical check-ups
Regular medical check-ups are a primary need to improve your health. the market is more in person who is of elderly age or is suffering from health problems. He or she will recommend tests which determine the health condition of the patient. Underlying health problems can be managed and a healthy life is possible by following the medical advice and treatments.
Hydration
Water constitutes nearly 70% of our bodies. It’s essential to support all the metabolic reaction in the body. Besides, adequate hydration is vital for the lubrication of joints, regulating of temperature, blood flow, digestion, respiration and others. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water.
Water is the most underrated component of our food. Nobody can lose weight if not able to drink an adequate amount of water every day.
In addition to keeping you hydrated water reduces the salt retention in the body and makes you lean. When you are dehydrated, the body cells confuse it with the food craving and intends you to eat more. Drinking 8 to 10 glass of water keeps you hydrated and makes you feel good and energised.
Maintain good posture
A bad posture is equally bad for your spine, ligaments and muscles as an old injury. Put an effort to improve your posture by looking into the matters that how you sit, walk, lift things. It will take some time but getting used to will eventually enhance the posture. In addition to improving personality, it will affect your skeletal and muscular health. It is helpful, especially in older people, to prevent kyphosis-abnormal curvature of the spine caused by Osteoporosis.
Shed some extra kilos
Obesity is becoming a significant health problem in the modern world. Obesity is not only a problem but also a prime reason for developing other health conditions like diabetes, hypertension, cardiac problems and many others. Sedentary lifestyle, stress, use of locomotives for travelling, an unhealthy diet, decreased exercise are vital drawbacks in maintaining a healthy weight.
Weight loss is the first step towards a healthy life, and there are endless supplements, diet and meal replacement suggestions to ensure an increase in weight loss. Most of these lack scientific evidence; however, there are many natural ways to reduce weight and are entirely backed by science.
Some of these are exercise, low carbohydrate intake, a check on calorie count and intermittent fasting etc. Below are a few methods which are most effective in losing weight.
Intermittent fasting
Intermittent fasting is an eating pattern that includes eating small portions of food at regular intervals. Several studies backed that intermittent fasting for 24 weeks leads to an increase in weight loss.
Keep track of diet and exercise
If someone aspires to be in shape, then keep a check on how many calories are you eating and how many burning. Studies show that keeping track of food and exercise or physical activity is effective in weight management. People download a large number of digital applications each year which helps in keeping a check and managing calorie.
Mindful Eating
Mindful eating is giving complete attention to the food that what and when are you eating. Some of the techniques are
- Sitting preferably on a table and eat
- Must avoid distractions like the TV, Mobile or laptop
- Eat slowly and adequately chew the food
- Choose more nourishing foods
- taking High protein breakfast includes oats, eggs, nuts, seed butter, chia seed puddings etc.
- Fibre-rich food such as Fruits and vegetable Peas, pulses, grain nuts and seeds whole grain cereals
Keep an eye on your social habits
A man is known by the company he keeps. It is easy to indulge in bad habits that are difficult to overcome later. Keeping an eye on social habits, whether it’s drinking, smoking, or any other bad habit is vital to bring a positive change in your lifestyle. In addition to adopting acceptable practices also encourage people around you to quit negativity in life. It will give you an internal satisfaction of contributing to society.
Sleep
Sleep helps you deal with stress, improve your focus and increases your productivity. Many of us have experienced tired, cranky and spending the day in nod after spending a night while tossing and turning. But you will feel something more than just being groggy and grumpy after missing a shut-eye sleep for recommended hours. Although we all know that sleep deprivation has some adverse effects on our health, what are they?
Well, the long-term sleep deprivation causes devastation to your body systems, it’s true. Sleep deprivation shakes your mental health, puts your physical health at stake. It causes problems like weight gain and weakens the immune system.
Subsequently, less sleep affects all the systems of the body, including physical and mental health. Sleep is important in all age groups, and lack of it can affect the cognitive abilities of a person. Meanwhile, its effects can be devastating for the younger population, as they are in the developing phase.
Sleeping disorders should not be ignored at any stage of life. Proper medical care and remedies should be adopted to minimise the loss in future.
What can I extract
Conclusively, consistency is the key to change. Put conscious thought into change that you’re trying to bring in your life. Likewise, stick to the plan until you meet the goals of living a healthy life. Remember, change doesn’t come overnight, and by trying things out, it only comes after a consistent and persistent effort.