Do You Desire To Be Healthy Always?
Always staying safe and maintaining healthy lifestyle improves your overall being, hence you can easily thrive or flourish in anything you do. “Healthy citizens are the greatest asset any country can have.” – Winston Churchill.
Being healthy and always active is one of the great rewards of nature when we follow the natural principles of life; doing the right things at the right times; eating the right foods at the right time, drink, exercise/physical activities in fact everything when it’s time.
When we take good care of our physical health, our mental health is automatically activated and we feel better all-round… no brain fog, joint or back pains; more active and focused, fit, vibrant and better able to cope with everything in our environments.
Stay Healthy To Fully Activate And Enjoy Your Life 24/7
It may really feel difficult to abstain from habits that beat us down but below are simple steps that you can follow to be consistent in what works best for you.
An important first step is knowing what is right for your body and making adjustments/improvements in old norms which doesn’t support your well-being or may result to health complications in the future, Viz…
* Develop a positive attitude
Positive thinking: Is good for your body, mind, and overall health.
Your thoughts determine your conditions and often determine what you can accomplish in life. As Napoleon Hill once said, “What your mind can conceive and believe, you can achieve.”
“According to the Mayo Clinic website, the benefits of positive thinking include an increased life span, lower rates of depression, lower levels of distress, greater resistance to the common cold, better psychological and physical well-being, a reduced risk of death from cardiovascular disease, and better coping skills during hardships and times of stress”.
Do you encourage yourself with positivity or hold yourself back with negativity? A little adjustment in mindset could be all you need to get your active health on track.
* Meditate often: More meditation, less medications;
Meditating is easy to do and its benefits are numerous>> It establishes a secure connection between our internal and external worlds, for better focus and concentration, improved health, lower levels of stress and anxiety, and fostering kindness.
Meditation also has benefits for your physical healthy living, it can improve your tolerance for pain and help fight substance addiction.
Numerous studies have proven the benefits of Meditation Which includes decreased stress, improved concentration, regulated blood pressure and reduced symptoms of anxiety and depression, just to name a few.
* Get enough sleep
Good sleep is very essential to our health, it keeps us healthy and functioning well, it lets the body and brain repair, restore, and re-energize.
If you fail to get a quality sleep, you might experience side effects like poor memory and focus, mood swings, poor immunity, an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.
Adult need 7 to 9 hours of sleep each night, this is very important for good health.
* Do Exercise
Do you want a healthy lifestyle, really want to feel better always, have more energy, and even add years to your life? Just try incorporating exercise in your routines, no matter how fair. Everyone benefits from exercise, regardless of age, sex or physical ability.
Exercise: Is identified as a great stress reliever and mood booster. Exercise also strengthens your heart and optimizes blood circulation; increased blood flow raises the oxygen levels in your body which helps limit the risk of heart diseases like heart attack, coronary artery disease, and high cholesterol. Regular exercise can also lower your blood pressure and triglyceride levels
There lots of amazing things going on in your life while you exercise, so don’t ignore it
The health benefits of exercise can’t be neglected, even if you don’t really like exercise you can try making incremental changes gradually… Like you target a 10-20 minute workout for the start, then increase your time as you get accustomed to it
Keep a fitness journal>>
Tracking your results keeps you accountable, studies have shown that those who keep records of their progress are more successful at fitness and weight loss than those who don’t.
Try using a fitness tracker or app as a motivation; Fitness trackers range from pricey to less expensive, but one that can track your steps and your workouts for more motivation is a go. Follow bellow link to get a free tracker >>>
* Always boost your system with enough Vitamins
Micro-nutrients are the vitamins and minerals found in food that nourish our body and which helps keeping us healthy. They are essential to our overall health.
Making the choices of foods that are rich in vitamins and minerals daily is one of the best ways for the body to get what it requires to stay healthy.
Try incorporating more of these below nutrients in your daily diets for better health…
- vitamins A, C, D, and E
It’s best to get these nutrients through food, instead of just taking multivitamins. This is because it is easier for your body to absorb micronutrients through food.
If you are unable to get all the nutrients you need via food alone, ask your doctor if dietary supplements are right for your system.
* Protein Up Always (You need Protein)
Ingesting enough protein daily is very important for your health hence protein plays a vital role in building and maintenance of the body cells. It’s known for building bones and cartilages, muscles, skin, hairs and nails; it also repairs the body’s warn out tissues, fuels the cells and powers the body. Protein can equally help you cub hunger.
Tips to help you protein up>>
-Have a protein shake for breakfast
-Include a high protein food with every meal
-Choose leaner, slightly larger cuts of meat
-Add peanut butter to your diet
-Enjoy more whole grains
-Eat canned fish
-Choose Greek yogurt
-Top your food with chopped almonds
-Replace cereal with eggs
-Snack on cheese
* Eat the rainbow
Eating the rainbow simply means eating fruits and vegetables of different colors often.
It is well encouraging to live mostly on foods that are closest to their natural states as often as possible. Aim for whole, fresh foods in a rainbow of colors.
Benefits of eating the rainbow >>
• Decreases inflammation in the body and helps prevent cancer.
• Strengthens the immune systems and improves the skin health.
• Good for our vision – helps us see at night. • Keeps our bones, teeth and nails strong, also prevents blood clotting
* Limit highly processed foods
Highly Processed foods got numerous negative side effects.
A significant amount of added sugar, sodium and fat is mostly included in highly processed foods. These ingredients makes the foods we eat taste great anyway, but too much of them can trigger serious healthy challenges such as obesity, high blood pressure, diabetes and heart disease.
Buying mainly processed foods can make one consume more than the recommended amount of sugar, salt and fat as they may be unaware how much of them that has been added to those foods. These foods is also observed to be calorie dense due to the high amounts of added sugar or fat in them.
* Eat mindfully
Mindful eating is a powerful tool which helps one gain total control over his/her eating habits (what and when to eat), which is the very pick of fitness and healthy living in general.
Being mindful of the foods and drinks you consume daily helps promote better digestion, making you feel full with less foods, also helps you make better choices about what to eat in subsequent times. It can also help you free yourself from eating unhealthy foods which may counter your overall healthy living.
Ask yourself first
If your mood swings or you remember you would eat something because you’re around your kitchen or got access to foods, ask yourself if you’re really hungry or if something else is going on that’s causing you to remember or turn to food– ask yourself if you are Hungry, Angry, Lonely or Tired.
Emotions can trick us into thinking we’re hungry when we’re not. While hungry, try to eat more slowly, chew thoroughly, remove distractions… turn away from the TV and put down the phone while eating, and stop eating when you’re full.
* Drink water often
The body content is about 70% water, this means water is important to nearly every part of the body. Water play vital roles in your body, including maintaining electrolyte balance and blood pressure, lubricants to the joints, regulates the body temperature, and promotes cell health’s and overall healthy living.
People get about 20% of their daily water intake from the foods they consume, the rest is from drinking ordinary water and/or water-based beverages.
How much water do you need daily?
Experts say men would require about 100 ounces (3.0 liters) of ordinary water or from beverages daily, and women about 73 ounces (2.12 liters) of ordinary water or from beverages daily to keep the body well hydrated and optimized.
You’ll have to increase your water intake if you’re exercising or living in a hotter region to keep the body optimized and avoid dehydration.
The body constantly loses water throughout the day, mostly through urine and sweat but also from regular body functions like breathing. To prevent dehydration, one need to be getting enough of water from drink and food every day.
However, some experts believe that you need to sip on water constantly throughout the day, even when you’re not thirsty, this helps the body function optimally.
* Know your body’s daily calories need to stay in range
People have the tendency to underestimate the need to be aware of the measure of calories required by their bodies daily to work properly and the quantity of calories they really consume daily.
It is very important you know your body daily caloric need, and try to be in range, and not completely out of range which may counter healthy living now and in future.
Tracking the amount of calories you consume daily for at least a week or two can be so helpful in getting an honest assessment of how many calories you consume in a day.
Use the BMI calculator we have placed on our footer page to identify your body’s daily calorie need.
* Cut your coffee calories
Cut calories in your morning cup of coffee by skipping the cream and/or sugar. Instead, try drinking it black or reducing your amount of each.
While black coffee itself contains enough calories, adding milk, flavoring, and sugar can greatly and quickly upgrade the coffee’s calorie level FYI.
Tips to make your coffee healthier
• Drink your coffee simply black.
• Stick to almond milk if possible.
• Try Ditch artificial creamers.
• Brew with organic beans.
• Embrace cinnamon.
• Get chocolatey.
• Try golden lattes
* Keep alcohol to a minimum
Drinking alcohol seem to be the favorite pastime for most people, both socially and culturally or when they feel excited or otherwise.
Some studies suggest that alcohol can have health benefits. For example, red wine may lower your risk for heart disease;
…”Alcohol benefits your heart by reducing inflammation, (the hardening and contraction of the blood vessels), and the formation of blood clots — all factors associated with coronary artery disease”… explains a US medical expert and a researcher Sandra Gonzalez, PhD, (an instructor in the department of family and community medicine at Baylor College of Medicine). Moderate drinking may have benefits for brain health especially among older adults.
Conversely, Ethanol reduces communication between brain cells, this means excessive consumption of alcohol can have numerous adverse effects on your brain. Binge drinking may even lead to a blackout (a condition characterized by loss of memory, or amnesia)
Finally, one of the functions of your liver is to neutralize various toxic substances you consume, so your liver is particularly vulnerable to damage by much alcoholic intake as in heavy drinking (binge) may cause your liver to become inflamed. In worst-case scenarios, liver cells die and get replaced with scar tissues leading to a critical condition known as cirrhosis>>> Cirrhosis is irreversible and associated with many critical health ailments. In advanced cirrhosis, a liver transplant may be the only solution.
Benefits you get from healthy living
- Feeling better mentally – regular exercise can lift your mood and help you feel better
- Saving money – eating junk foods, smoking, and drinking sugary drinks or alcohol are all expensive habits
- Fewer health problems – living a healthy lifestyle means a lower risk of developing many illnesses soon or in the future.
- Taking control of your life – getting healthy living tips leaves you feel in control of your life, so always endeavor to visit our site and I assure you’re not leaving empty handed.