Staying healthy isn’t always easy, but with a little bit of effort, it can be done. Here are 25 tips to start you on your way.
1. Drink plenty of water every day.
The recommended daily intake is eight glasses, but make sure to drink more if you are exercising regularly. Cool water will quench your thirst the quickest, and it’s healthy for you as well because it helps flush harmful toxins from your body.
2. Eat healthy meals on a regular basis.
To maintain a healthy weight, you should strive to eat three healthy meals each day. Your diet should be made up of lean proteins such as eggs and chicken, whole grains such as oats and brown rice, nuts and seeds (which are healthy fats), vegetables, fruit, and healthy fats like extra virgin olive oil or avocado.
3. Make exercise a habit.
Find ways to get more exercise into your daily routine, whether that’s walking around the block or taking the stairs instead of the elevator.
4. Try to get seven hours of sleep every night.
Studies have shown that people who consistently get less than six hours a night are at greater risk for heart disease, obesity and weight gain, diabetes, high blood pressure, depression, and anxiety.
5. Meditate daily in some way (such as deep breathing or guided imagery) to help you de-stress.
If you can’t meditate every day — or even once a week — try setting aside ten minutes each morning where you just sit quietly and do nothing; this helps clear your mind so that when you go back to your busy schedule, it won’t be so overwhelming.
6. Socializing is still essential.
Whether it’s hanging out with friends after work, attending a weekly yoga class, or going to networking events — socializing is an important part of staying healthy.
7. Stop eating processed food altogether whenever possible.
These types of food have been stripped of healthy nutrients and are only a health hazard to you; eat healthy fruits, vegetables, nuts, and grains instead.
8. Reduce or eliminate alcohol consumption.
In other words, drink responsibly.
9. Drink coffee in moderation (no more than four cups per day).
Coffee contains antioxidants that can help protect the body against disease, but too much caffeine can cause anxiety and insomnia. If you need to reduce then try to switch to green tea which naturally has less caffeine than regular brewed coffee or espresso because it’s unroasted. The catechins in green tea have been shown to enhance fat oxidation and thermogenesis & boost metabolism.
10. Avoid processed meats such as bacon, ham, salami, hot dogs, and sausages.
These meats are high in sodium nitrites, which have been linked to the development of certain cancers.
11. Eat healthy fats including extra virgin olive oil, nuts, seeds, fish, and avocado.
Healthy fats can help lower your risk of heart disease by reducing inflammation levels in the body and maintaining healthy cholesterol levels; healthy fats also do a great job at satisfying hunger cravings without adding excess calories or carbohydrates to your diet because they are digested slowly.
12. Eat plenty of fresh fruits and vegetables every day.
Fruits and vegetables help protect you from major chronic diseases such as cancer thanks to their antioxidants; there is research showing that people who eat an abundance of healthy fruits and vegetables have a significantly lower risk of cancer.
13. Eat plenty of healthy carbohydrates (such as oats, brown rice, whole-wheat pasta, quinoa).
Healthy carbs are an essential part of any healthy diet because they help maintain healthy levels of serotonin and dopamine — two neurotransmitters that can boost your mood and keep you feeling great. In addition, healthy carbs like fiber also help the body remove toxins from the gastrointestinal tract more quickly than unhealthy or processed foods can.
14. Avoid artificial sweeteners such as aspartame and sucralose.
These artificial chemicals have been proven to be harmful substances that contribute to weight gain; natural sweeteners such as stevia should be used instead since they do not cause the same harmful side effects.
15. Avoid high fructose corn syrup and sugar whenever possible.
Research has shown that healthy adults who eat a lot of high-fructose food are at greater risk for numerous chronic diseases, such as heart disease, obesity, and type 2 diabetes; since most of these foods also contain artificial ingredients and chemicals that have been linked to cancer, it’s best to completely avoid them altogether. For healthy snack ideas try baby carrots with hummus or cucumbers with low-fat greek yogurt dip (add in fresh or dried herbs/garlic for flavor).
16. Keep in mind that a good night’s sleep is key for feeling refreshed in the morning – try to go to bed at least an hour before midnight if possible.
When you get the right amount of sleep, healthy carbs will enter your body at just the right time and in turn help to boost your mood because they provide a steady source of energy throughout the day.
17. Using herbs and spices can be healthy too.
They are an easy way to add healthy flavors. Onions, garlic, and ginger can help you avoid a cold or boost your immune system once you’re sick; turmeric is another spice that has been shown to lower inflammation in the body, which makes it ideal for fighting illness.
18. Cook healthy meals using healthy ingredients – avoid processed foods whenever possible.
By cooking healthy meals for yourself, not only do you avoid eating unhealthy fast food or junk food, but you also know exactly what is going into your body. For breakfast try oatmeal with fresh berries or an egg white frittata and fruit salad; for lunch try chicken breast with brown rice and steamed vegetables; for dinner try fish cooked in healthy oils alongside some roasted veggies!
19. Try not to skip meals; they’re crucial for maintaining energy levels throughout the day.
Eating healthy carbs (such as oatmeal or brown rice) at breakfast, healthy fats and lean protein (such as egg whites) at lunch, and healthy fat sources such as salmon or nuts paired with vegetables for dinner are all examples of healthy meals that can supply your body with steady energy throughout the day.
20. Get plenty of exercises – this will help you to lose weight more effectively by boosting metabolism while also helping to maintain healthy blood sugar levels.
If exercise is not an option for you due to health issues, then try walking daily; if walking isn’t possible either, then take frequent short walks instead. Getting in some form of daily physical activity can benefit healthy adults and children alike, although before starting a new exercise regimen you should always consult with your primary care provider.
21. Healthy eating doesn’t have to be expensive.
Healthy carbohydrates such as rice and healthy fats like avocado are actually very cheap while healthy protein sources such as fish, lean meat, eggs, and beans are all available for a relatively low price as well. By cooking healthy meals from healthy ingredients you can eat healthy without breaking the bank.
22. Smoking is bad for your health – so please stop making it a habit.
If you smoke, try to quit; smoking has been demonstrated to greatly increase your risk of developing heart disease, cancer, and even emphysema.
23. Get enough Vitamin D.
Since Vitamin D is actually a healthy fat-soluble vitamin, you should be able to get healthy levels by eating healthy fats such as fish and healthy protein sources such as eggs. Milk also contains healthy fats which can help with the absorption of Vitamin D.
24. Make sure to include protein in your diet.
Healthy adults generally should aim to consume 0.8-1 gram of healthy protein per kilogram of body weight each day, and healthy children should aim for at least 60 grams of healthy protein per day. If you don’t want to eat meat, then a healthy alternative is to buy healthy soy products such as tofu.
25. Look into Omega 3 fatty acids – they’re essential for optimal health!
Studies have shown that healthy adults can benefit from consuming about 1 gram per day of healthy fats, which include sources such as fish, eggs (as long as the yolks are not consumed), and leafy vegetables; pregnant women, in particular, tend to require higher amounts of healthy fats in order to help their bodies to develop the healthy infants that they’re carrying.
Staying healthy isn’t always easy, but with a little bit of effort, it can be done. Here are 25 tips to start you on your way. There is no one-size-fits-all solution for staying in shape and living well, so we encourage you to take what resonates from these tips and let them work together as part of an overall lifestyle plan that suits your needs best. If you’re looking for more guidance or support along the way, contact us!
All About On Fire Fitness & Physical Therapy
On Fire Fitness & Physical Therapy has one mission: promoting fitness, health, and lifestyle changes we all need to stay happy and healthy well into our senior years. Starting small, focusing on one behavior at a time, and support from others can help you achieve your exercise or other health-related goals. Making a lifestyle change can be challenging, especially when you want to transform many things at once. But we know, the hardest step in climbing to the top of a mountain is the first one.
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