How healthy do you consider yourself? Do you follow a healthy diet? Do you exercise regularly? Do you drink enough water, at least 8 glasses a day? Do you sleep well?
Our body is our structure and we have to take care of it. Did you know that over 70% of Americans are obese or overweight? This is madness! Think of your body as your physical veneer to take you through life. If you abuse it frequently, your shell will wear out quickly.
Life is beautiful and you don’t want to overwhelm yourself with unnecessary health problems. Today, your vital organs may function well, but it may not be tomorrow. Don’t take your health for granted. Take care of your body properly.
Good health isn’t just about healthy eating and exercise – it’s also about having a positive attitude, a positive self-image, and a healthy lifestyle. In this article, I am sharing 9 tips for living a healthier life. Bookmark this post and save the tips, as they will be essential to living a healthier life.
1- Drink more water
Most of us do not drink enough water every day. Water is essential for our bodies to function. Did you know that more than 60% of our bodies are made up of water? Water is essential for carrying out bodily functions, removing waste products, and carrying nutrients and oxygen throughout the body. Since we lose water daily through urine, bowel movements, sweating and breathing, we need to replenish our water intake. Moreover, drinking water helps in weight loss. A study by Health.com among people who are overweight or obese shows that water drinkers lose 4.5 more pounds than the control group! Researchers believe this is because drinking more water helps fill your stomach, making you less hungry and less likely to overeat. The amount of water we need depends on various factors such as humidity, your physical activity, and your weight, but in general, we need 2.7-3.7 liters of water per day. Since food intake contributes about 20% of our fluid intake, this means we need to drink about 2.0-3.0 liters of water or about 8-10 cups (now you know how the 8 cups recommendation came about!). One way to find out if you are hydrated – your urine should be slightly yellow in color. If not, like dark yellow or orange, you are not getting enough water! Other signs include dry lips, dry mouth, and less urination. Go and drink some water first before continuing with this article.
2- Get enough sleep
When you don’t rest well, you compensate by eating more. Usually, it is fast food. Get enough rest and you won’t need a snack to stay awake. Also, lack of sleep causes premature aging and you don’t want that!
Lack of sleep can lead to insulin resistance, disruption of appetite hormones, and reduced physical and mental performance.
Moreover, lack of sleep is one of the strongest individual risk factors for overweight and obesity. One study linked insufficient sleep to an increased risk of obesity in children and adults of 89% and 55%, respectively.
Self-love is an essential part of living a healthy life. When you have a negative self-image, it naturally impacts your mental outlook and health. How much do you like yourself on a scale of 1-10? why? How can you love yourself more starting today?
4- Take vitamin D3 if you are not exposed to much sunlight
Sunlight is a great source of vitamin D.
However, most people are not exposed to enough sun.
In fact, about 41.6% of the United States population is deficient in this important vitamin.
If you are unable to get enough sun exposure, vitamin D supplements are a good alternative.
Its benefits include improving bone health, increasing strength, reducing symptoms of depression, and reducing the risk of cancer. Vitamin D may also help you live longer
5- Lifting heavy things
Weightlifting is one of the best things you can do to strengthen your muscles and improve your body composition.
It also leads to massive improvements in metabolic health, including improved insulin sensitivity
The best approach is to lift weights but doing bodyweight exercises can be just as effective.
6- Take care of your relationships
Social relationships are incredibly important not only to your mental well-being but also to your physical health.
Studies show that people who have close friends and family are healthier and live much longer than those without.
7- Do not follow a diet
Diets are known to be ineffective and rarely work well in the long term.
In fact, dieting is one of the strongest predictors of future weight gain.
Instead of dieting, try to lead a healthy lifestyle. Focus on nourishing your body rather than depriving it.
Weight loss should follow as you transition to whole, nutritious foods.
8- Avoid excessive stress
A healthy lifestyle includes a healthy diet, good sleep, and regular exercise.
But the way you feel and how you think is also very important. Being nervous all the time is a recipe for disaster.
Excessive stress can raise cortisol levels and severely impair your metabolism. It can increase cravings for fast food and stomach fat and increase the risk of various diseases
Studies also show that stress contributes significantly to depression, which is a major health problem today.
To reduce stress, try to simplify your life – exercise, nature walks, practicing deep breathing techniques, and maybe even meditation.
If you can never handle the burdens of your daily life without becoming overly stressed, consider seeing a psychologist.
Not only will coping with stress make you healthier, but it will also improve your life in other ways. Living anxious and anxious and not being able to relax and enjoy yourself is a huge waste.
9- Nourish your body with real foods
The simplest and most effective way to eat healthy food is to focus on real foods.
Choose whole, unprocessed foods that look like natural.
It’s best to eat a mixture of animals and plants – meat, fish, eggs, vegetables, fruits, nuts and seeds, as well as healthy fats, oils and high-fat dairy products.
If you are healthy, lean, and active, eating whole, unrefined carbohydrates are okay. These include potatoes, sweet potatoes, legumes, and whole grains such as oats.
However, if you are overweight or obese or show signs of metabolic problems such as diabetes or metabolic syndrome, cutting back on your main carbohydrate sources can lead to significant improvements.
Often people lose a lot of weight simply by reducing carbohydrates because they subconsciously begin to eat less.
Whatever you do, make an effort to choose whole, unprocessed foods rather than foods that appear to be made in the factory
Source: healthline/ personalexcellence