5 Tips to Live Happy and Healthy Lifestyle
You feel down when you are not in your healthiest form. Sometimes, you may often feel tired, your digestive system does not behave normally, and you often seem to have colds. You also feel nervousness and face difficulty in focusing. However, you can feel good by adopting a healthy lifestyle.
It does not mean that you need to rebuild your whole lifestyle overnight. It is very easy; you can start it by making a few changes that can lead you to a healthier lifestyle. And once you adopt one change, that success can motivate you to continue to make more positive changes.
Definition of a Healthy Lifestyle
There is not an absolute definition of a healthy lifestyle. You will probably get ten different answers if you ask ten people to define a ‘healthy lifestyle’. This is because there is not a single way to be healthy. A healthy lifestyle means doing things that make you satisfied and feel good.
For one person, it may be walking a mile four times a week, consuming fast food once a month, and spending quality time with your friends and family every other day. For some other person, a healthy lifestyle may mean: exercising, training and running two marathons a year, following a planned diet and never drinking alcohol.
You first have to decide what the definition of a healthy lifestyle for you is. You cannot say that one of the lifestyles mentioned above is more beneficial than the other. Each is great for that particular person.
Benefits of a Healthy Lifestyle
A healthy lifestyle plays a vital role in improving your health and helps you in achieving a relaxed body, peaceful mind, and even it benefits your wallet and atmosphere.
1. Reduces the Risk of Diseases
A healthy lifestyle can minimize the risk of various diseases, including those that are genetically inherent.
A recent study, for example, shows that the adults who followed a standard diet including fruits and vegetables for 8 weeks had minimized the risk of cardiovascular disease.
Another research shows that increasing 66-gram daily vegetable and fruit intake results in a 25%
Reduced risk of development of type 2 diabetes
Replacing the usage of refined grains with whole grains also minimizes the risk of disease. A study of almost 200,000 adults revealed that those who consumed the whole grains more had a 29 % reduced rate of type 2 diabetes than those adults who consumed the least.
Literature reviews of 45 studies summarize that consuming 90 grams of whole grains daily reduced the risk of cancer by 15 percent, cardiovascular disease by 22 percent and coronary heart disease by 19 percent.
Doing exercise has significant importance in achieving a healthy lifestyle.
Exercising 11 minutes a day may increase your life. In a study, researchers examined more than 44,000 adults. Those who did 11 minutes of moderate-to-active physical activity daily had a shorter risk of death than those who used to exercise at that intensity for only 2 minutes.
2. Saves Money
It is suggested that you should see your primary healthcare physician annually for your checkup. This is even more important in case of having some silent health issues such as high blood pressure that does not have any symptoms. So, unless you are checked, you usually don’t know your health condition.
However, the healthier you are, the less likely you will have to see a doctor. This could save money by reducing co-pays, the need for prescriptions, and other treatments.
3. Increases Lifespan
A healthy lifestyle is deeply connected with a longer life span.
Basic healthy habits are connected with living a longer life. Many studies prove it. If at age 50, you’ve never smoked, followed a healthy diet, are regularly active, maintain a healthy weight, you could increase your lifespan by 14 years.
4. It can be Beneficial for the Environment
The consumption of ultra-processed foods, such as chicken nuggets, cheese puffs, sweetened breakfast cereals, packaged dessert cakes, etc, has increased significantly in the past few decades. The making of such foods contributes to the emission of greenhouse gases, plastic waste, water scarcity, deforestation, and decreased biodiversity.
However, there are easy solutions for this. Reducing the consumption of ultra-processed foods can help you in achieving a healthy life plus it is also good for the environment. But it’s not only about what you eat in more or less amount. Replacing short car rides with walking or cycling can also reduce the amount of carbon dioxide released into the atmosphere.
A study carried out in 2010 estimated that if 20 % of citizens in Madison, Wisconsin used bicycles for short trips, it would decrease carbon emissions by more than 57,000 tons per year.
Furthermore, a study in Stockholm revealed that if drivers who lived near their workplace used bikes rather than cars, they could save 449 years of life once a year in the county due to cheap vehicle emissions.
These estimates are not just fascinations. Barcelona’s bike-share program cuts carbon dioxide emissions by about ten thousand tonnes every year.
Simplest Way to Start a Healthier Lifestyle
You can start your journey towards a healthier lifestyle begins with minor changes that you believe you can achieve. Make Smart goals. Smart means:
- time-bound (done in a certain amount of time)
Focusing on smart goals can help you in achieving more. And one little “success” will push you to set new, major goals.
Follow the below-mentioned tips in starting to improve your physical health.
1. Increase the Consumption of Vegetables
Several studies suggest that eating more fruits and vegetables reduced the risk of cancer, heart disease, stroke, and premature death.
If you already eat one serving of vegetables at dinner, try eating one fruit or vegetable at every meal. Although consuming additional vegetables is indeed better, you don’t need to jump from zero to nine or ten servings a day. Your goal should be: to consume one serving of veggies at dinner.
It would help if you also kept in mind that less-processed vegetables are more beneficial. Rather than eating fries, consider roasted or boiled potatoes seasoned with herbs or make a stir-fry of several colorful vegetables and enjoy the unmatched taste with lots of healthful benefits.
2. Use Whole Grains
Swapping refined grains with whole grains will benefit your health. A 2016 study shows eating more grains are linked with a lower risk of cancer, diabetes, cardiovascular disease and coronary heart disease.
Start with small steps such as swapping one refined grain each day with whole-grain — it may be your breakfast toast or the pilaf that you take with your dinner. Try various grains and flavors to know which one you enjoy the most.
Refined grains include:
- white rice
- white bread and pasta
- most breakfast cereals
Whole grains include:
- plain oats
- brown and wild rice
- bulgur wheat
- whole-grain bread and pasta
3. Keep Yourself More Active
Working out or doing exercise does not mean that you have to run a marathon or participate in Olympics. Take this step in terms of some manual activity that helps your body burn extra fat and make it slim.
The most important point is: to choose an activity that you are interested in. You could try a workout class online, walk daily or go for a bike ride, and practice martial arts. Choosing an activity that you enjoy will increase the chances of trying to follow it.
Another important thing is: you do not need to start with long and rigorous workout sessions. Aim for 10 to 15 minutes a day, 5 days a week. When you realize that you can add more minutes, add another 5 or 10 minutes. Try to keep it maintained until you reach at least 30 minutes a day most days of the week.
4. Give Time to Friends and Family
Keeping up a stronger relationship with friends and family can help you in maintaining your mental health.
Research shows that the risk of depression is higher in people having bad quality relationships. Moreover, the people with the lowest quality social relationships tend to have more than double the risk of depression compared to the people with the highest connections.
According to another research, feeling lonely and isolated is correlated with a higher risk of depression and poor health. It is also linked with various health problems such as lower back pain, palpitations, headaches, and neck or shoulder pain.
If it is difficult for you to meet in person with your friends or family, plan a time to arrange a meet-up over a phone or video call once a week. Or, simply have a conversation with your neighbor when you see them.
5. Manage Stress
Chronic stress can badly affect your body. Your immune system suffers the most from having stress and makes you more sensitive to health issues, including:
Exercise can help you in reducing stress by releasing suppressed energy. Physical activity also increases the release of hormones called endorphins that lift up your mood.
For others, mindfulness exercises like deep breathing, meditation, journaling, or spending time in nature, can help to shorter stress. Talking to your friends and family can also help you in relieving stress. You can also seek help from a professional therapist, psychologist, or psychiatrist if you feel it necessary.
A healthy lifestyle can help you feel content, but it can also decrease the risk of diseases, lengthen your lifespan, save your money, and be good for the atmosphere.
You have to define your healthy lifestyle by yourself as there is not an absolute definition of a healthy lifestyle. It varies from person to person. Do what makes you feel happy. Then, begin small when you make some changes. The chances of your success will likely increase this way, and your little successes will also grow quickly into better achievements.
At last, if you feel that you should seek help from your doctor, psychiatrist, or therapist, then you must see them. If they cannot straight help you, they will recommend other professionals for your help.
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