17 EASY TIPS TO MAINTAIN GOOD HEALTH
We all like to be healthier but we are not all prepared to the things that will make us healthier people. Yet many of the requisites for being healthier are so simple that anyone can do them. Yes, I am telling you that you can do that! But health is something that we have taken it for granted and when we start losing it, it's hard to believe we spent so long not valuing it.
So, here I am coming up with my 7 years of personal experience where I am helping so many people to improve and maintain their good health along with their family. May be you have heard somewhere or read about these information on some article but this is the time to take serious about your health rather than regret later.
Here, I have divided this topic in 3 major parts:
A) HEALTHY DIET
1. Emphasize on Fruits & Vegetables: Have full of vitamins, nutrients and all color. They are nutrient dense, not the calorie dense -- means you can eat a lot without increasing your waistline and it's good for you. For example, kale, spinach, carrots, celery, cranberries, blueberries, and pineapple.
2. Add Eggs/Lean Meat, low-fat dairy products along with whole grains: Go for white meat (without skin), low-fat or non-fat dairy like cheese & yogurt and brown pasta, brown rice, quinoa, brown pasta or oats. White grains are processed and all the nutrients have been removed. Then It's just empty calories.
3. Cut the processed junk: If it's in a package, it's not good for you. Your body just stores them away, not knowing what to do with them. The FDA doesn't regulate all labels, either. Words and phrases like "all natural," "free-range," "additive free," and "pure" are just claims companies can make without retribution. So if you are buying something packaged that makes a claim which seems false.
4. Stay Hydrated: With enough healthy fluids will help you to stay healthy -- Your skin, hair, nails, organs and even your mind. And you can lose some weight too!
5. Do the cooking - correct way: Here's a couple things to keep in mind:
- It will be good if you can go with raw food. Avoid Frozen and canned veggies.
- Use the right kind of oils, like olive or seeds. They're full of the good kinds of fat. Do the same with cheeses, butters, and spreads - try to find low-fat.
- Avoid frying and battering to your foods. Chicken is good for you, but not with bread crumbs, fried in fatty oil, and made in sugary gravy.
- Don't salt your foods! The average daily salt intake has 10.98 grams per day for Indians aged above 19 against the WHO recommendation of 5 gm.
6. Focus on good fats: Fats are very essential especially for shiny hair, healthy nails and for digestive system working as normal, but we are in need of more n more unsaturated fats like MUFA & PUFA better than having saturated ones that includes trans fats. Few sources of good fats are like Olive oil, avocado, and nuts. Make sure you have it in moderation.
B) HEALTHY LIFESTYLE
7. Regular Exercise: One of the reasons many of us don't bother to exercise is because we simply don't enjoy it. So we avoid it. But if you can find an exercise that you love to do it, you will be much more likely to become healthier. For example fun sports like volleyball, football, cricket etc. And if you don't like running then you can ride a bicycle.
8. Keep eye on your alcohol intake: Don't make any stupid competition when you hangout with your friends or colleagues. 1 or 2 drinks are okay. And important thing is that don't mix it with sodas or sugary drinks.
9. Don't Smoke or use Tobacco: I am sure you already know that smoking or chewing tobacco won't do any favors to your health. And it takes a chunk out of your budget, too. It can harm those around you - that should be the enough reasons for you to Quit the bad habit. If health is one of the least bit concern to you, quitting will be on your high priority.
10. Do regular physical check-ups: As we age, it becomes increasing more important that we are aware of our health, even though we are not experiencing any symptoms. It should be your best interest to visit doctor regularly to just make sure that you are perfectly fit & healthy.
11. Enjoy Yourself: Because of all work & no play makes you a dull, sad and unhealthy. Take some time everyday and devote it to yourself. Whether it can be meditation, book reading, dancing, painting or going for a walk.
12. Stay Active in the small ways: Sometimes it is hard to get workout in between work, social gatherings, the kids or commitments which we can't break. When those busy times sum-up, it is very important to find other ways to get moving. Even if it is just 2 extra minutes of exercise. it adds up if you do it every day. For Example, Park your bike or car far away. Take stairs instead of the lift. Do 5 minutes of core workout before you shower. Do some home cleaning on weekend. There are so many opportunities if you get creative.
C) HEALTHY MIND
