Tips for healthy lifestyle
A healthy lifestyle keeps you fit, energetic and reduces the risk of disease.
1. Eat a balanced diet
Add variety to your diet. Eat a variety of foods, including organic produce, vegetables, legumes, nuts, seeds, and whole grains. Aim to eat at least 5 servings (400 grams) of fruits and vegetables per day, especially fresh, seasonal ones. If you’re not a veggie lover, keep fatty fish in your diet, as omega-3 fatty acids can help prevent inflammatory diseases like heart disease.
Avoid unhealthy fats. Fat should make up only 30% of your total energy intake. Stick to unsaturated fats such as olive oil, fish, nuts, seeds and avocados. Avoid saturated fats, such as red meat, butter and cheese, as well as trans fats, such as baked goods and prepackaged, ready-to-eat items.
2. Stay well hydrated
drink 8 glasses of water a day. Your body is made up of 80% water, and water is essential for regular bowel function, optimal muscle performance, and immune and skin health. Not drinking enough water can lead to dehydration, fatigue, headaches, dry skin and a weakened immune system.
3. Exercise regularly
Try to exercise at least 150 minutes a week or at least 30 minutes 5 days a week. Whether it’s walking, jogging, swimming or doing pilates workouts at home, the goal is to stay physically active. Exercise not only helps you maintain a healthy weight, but also reduces your risk of developing diseases that result from a sedentary lifestyle.
4. Get enough good sleep
There are critical link between sleep and the immune system. Seven to nine hours of sleep allows your body to heal and strengthen during your sleep period.
5. Limit your alcohol intake
Drinking too much alcohol can cause long-term liver infections. Alcohol abuse can likewise impair judgment and even lead to accidents and injuries.
Men should limit alcoholic beverages to 2 per day, while women should limit alcoholic beverages to 1 drink per day.
6. Don’t smoke
Smoking is the leading cause of lung cancer. Apart from lung cancer, smoking contributes to the growth of other organ cancers. increases the risk of heart disease.
Besides being harmful to your own health, smoking is also harmful to the people around you. Secondhand smoke damages the airways and lungs and is a major cause of chronic obstructive pulmonary disease (COPD).
7. Protect yourself from the sun
Regular and long-term sun exposure is associated with a greater risk of skin cancer. Avoid prolonged exposure to the sun and be sure to protect yourself from the sun’s rays with sunscreen and long-sleeved clothing when you are outdoors.
8. Wash your hands
Frequent cleaning your hands with cleanser and water or using an alcohol-based sanitizer is a simple but powerful method to prevent the spread of infection. Always remember to follow this practice before preparing or eating food, handling waste products, using the bathroom, and caring for a sick person.
9. Manage your stress
Stress is a known trigger for many ailments, from migraines to heart problems. Find ways to relieve stress, whether it’s watching a funny movie, painting, taking a long walk, gardening, listening to music, or soaking in a bubble bath.
Another effective way to get rid of negative thoughts is to talk to your friends and family members. Sharing your feelings with people you trust can be an immediate stress reliever and help you release tension.