Living a healthy life does not mean just eating vegetables and spending endless hours in the gym; it’s about making decisions to change your daily life. Making a few changes in your lifestyle will allow you to live longer.
Several studies have determined that bad habits such as excessive alcohol, smoking, sedentary lifestyle, obesity, irregular physical exercise, eating few fruits and vegetables can lead to premature aging. Also, consider that an unfavorable lifestyle can lead to an increased risk of a heart attack.
But there are other elements to maintain a healthy life that involves managing stress properly, good quality sleep, motivation, activity with the environment, meditation, social and work event.
You do not have to change everything at the same time, and you can start with small changes day by day, gradually increasing the activities that will lead you to have a healthy lifestyle in the future.
We will take you by the hand with several practical tips that can improve your body and spirit for a healthier life.
- Regular consultations with your doctor and dentist:
Visit your primary care doctor and tell him about your goals to achieve a healthy body, ask about routine exams that can help you establish your current health status, take the opportunity to receive specific tips before starting your physical activity or food that you help you achieve your goals much faster.
Visit your dentist at least twice a year, remember that many diseases are related to poor dental health. This will not allow you the peace you need in your daily life.
- Keep a record of your body measurements.
There are several methods to verify your health status without going to the doctor. Among the main ones are the measures of weight, height, abdominal circumference, body mass index.
Weight: weighing yourself at any time of the day is an error, this can mean up to one kilogram more than your actual weight, the proper time is always during the morning, fasting, naked, and after having done your business. Always use the same type of scale, place the weight on the same kind of surface, avoid putting it on the carpet as this can result in astounding differences.
Record your weight and compare it to the national ideal body weight standards.
Abdominal circumference: a measure that is performed around the navel with a tape measure, with the person standing, with the feet together, arms at the sides and the abdomen relaxed, The World Health Organization establishes as the maximum value for the woman an abdominal perimeter of 88 cm and the man of 102 cm.
Remember that this measure is an independent risk indicator of cardiovascular disease.
Body mass index: the measure used to assess excess weight, the value that is obtained from measuring pressure in kg for the square of height in meters (weight [kg] / height [m2]). The reasonable value is between 18.5 – 24.9.
- Make a diary of activities and food
This will keep you online to achieve your goals and goals of a healthy body. Do not forget any details of your events and food during the day. Remember that “You will never change what you do not know and do not recognize.”
Take note of your meals eaten during the day; this will help you change those habits that harm your health. Clinical studies show that people who write regularly maintain their diet for much longer than those who do not.
When you go to the doctor to write down all the measures or advice you get from your visit, this will make you review them later to know if you are doing the right thing.
Finally, write about your goals to have a healthy life; this will help you reflect on those aspects of your life that you want to change to be healthier.
- Join a support group
Maybe you want to join people motivated to maintain a healthy life, stay away from toxic people who criticize too much instead of supporting you in your goals, remember that positive thoughts are part of a healthy life.
Ask your family, friends, co-workers to join your social network for a healthier life, and perhaps they want to lose weight, exercise more or be fit for longer
Believe in yourself and every morning repeat positive phrases to be successful as “I think I can” “I think I will succeed” “I know I’m the best.”
Take advantage of your healthy life, and you may want to share with other people how you managed to achieve a healthy lifestyle
- Drink more water
Almost 60% of our body is made of water, and this is essential for proper metabolism, regulates body temperature, helps eliminate toxins, helps lubricate the joints, allows the transport of nutrients and oxygen throughout our body
Take into account that every day we lose water through urine, feces, breathing, sweating, excessive sweat, tears, so we need to replace these losses by ingesting more water
The amount of water we need varies according to our physical activity, ambient temperature, humidity, weight, sex; but in general, the consumption should be maintained between 2 to 3 liters of water per day (approximately 8 to 10 glasses)
Depending on your degree of hydration you may experience health problems such as chronic headaches, tiredness, blurred vision, disorientation, cramps, increased body temperature.
There are some ways to know that you are adequately hydrated. For example, your urine should be slightly yellow, if on the contrary, little urine, dark brown or orange, dry lips, dry mouth, thirst, cracked skin, you may need to drink more water
Avoid running or doing physical activity when you are dehydrated, and this can lead you to suffer dire consequences
- Do regular exercise
Practicing exercise on a daily basis allows a reduction in the risk of diseases such as diabetes, obesity, stroke, coronary heart disease, prolongs a few years of life, increases bone density, reduces weight, regulates blood pressure levels, improves tone and muscular strength, gives your body more flexibility and elasticity in the joints.
Frequent exercise increases self-esteem, decreases stress and anxiety, improves mood and mental health in general
The Center for Disease Control recommends aerobic activity for at least two and a half hours per week of moderate intensity or one hour and fifteen minutes of vigorous intensity
Choose sports or physical activities that are to your liking, and this will help keep you motivated and make it fun at the same time
Start gradually to avoid injury or excessive pain
Spend 10 to 15 minutes for a warm-up before exercise, and this will allow your body to be ready to begin your physical activity.
Wear comfortable clothes and shoes that facilitate movement. Shoes must have non-slip soles and insoles that cushion the blows
Make the favorite sports of your place of residence such as football, basketball, basketball, swimming, tennis, riding a bicycle, ballet, weights, yoga, among others
Find a combination of sports that teach your body to know it’s time to exercise.
Perform moderate intensity cardiovascular exercises at least 150 minutes a week and if you want to see additional benefits in your health, reach 300 minutes per week
If you decide to advance your exercise routine, includes strength training this will help you have lean muscle mass and avoid osteoporosis
Strength and strength training is recommended at least 1 to 3 days per week, for 20 minutes including activities that work for all muscle groups
For best results, look for a coach or gym where you can be guided in the right way to endurance training.
- Manage stress
This can lead to difficulties in your health and can inhibit your progress towards a healthier life
Stress can cause headaches, fatigue, depression, increased heart attacks, low defenses, type 2 diabetes, acid reflux.
Keep busy with activities that are of your liking outside of your daily and work life.
Reserve a time of day to release stress. Try to chat with friends, listen to music, play sports, get a relaxing massage.
Regular sex can also lower your stress levels, as well as reduce your blood pressure, improve your sleep, increase your immunity and protect your heart.
Sexual relationships release chemicals in the brain called endorphins that neurotransmitters are responsible for synthesizing in mind, this allows a sense of fullness and well-being.
Consult a psychologist who can guide how to manage your stress.
- Feed yourself healthy
Did you know that almost a third of the world’s population is overweight or obese and that 2000 million children and adults suffer from health problems due to it, all this driven by poor diet, little physical activity, and urban sedentary lifestyle
If you want a healthy life, junk food is what you should change. It is important to note that according to your age, sex or work activity the form of food may vary, but in general, the recommendation is three daily meals with snacks between meals consisting of fruits, whole grains or nuts, with dinner having the minor importance
Start with a diet plan writing down your meals, desserts, drinks every day of the week this will help you plan your food choices
Lower consumption of sugars, unhealthy fats, processed foods.
Choose higher consumption of whole fruits, vegetables, fermentable fibers, lean meats, non-fat dairy products
Enjoy and taste your food carefully, and this will allow you to feel psychologically more satisfied
Take at least 20 to 30 minutes to eat this will make you eat less, lose weight faster and get more satisfaction.
Control the size of the portions by eating the smallest portion that can satisfy your hunger
Read the nutritional information and calories that come in the food packs and be sure to check the recommended food portion size, so you get the number of nutrients you need
If you want to eat many fruits at the same time consume them with some fats like dressing, olive oil, almond butter to lower the glycemic index
Choose to eat raw vegetables; you can add some vinaigrette or lemon to improve its flavor
The vegetables prepared on the grill are an excellent option to cook them but take into account that the effect of heat loses some vitamins.
To control the portions of food you eat, follow the following recommendations:
Do not eat directly from the package,
Check the size of a part according to the label of the food and service on the plate that amounts only
Use smaller plates, cups or glasses to give the feeling of fullness
Half of the plate should contain vegetables, while the other half will consist of protein and whole grains
Focus on what you are eating, avoiding distractions such as television and work activities, which can cause you to overeat food
Prefer low-fat foods, and if you do, put half of these to reduce the number of total calories you eat.
If you want snacks or snacks between meals choose those that contain fiber, fruit or salad, you can consume for example a pear with pieces of cheese, wheat toast with peanut butter.
Take into account the best hours for the consumption of food.
For example, the bananas at lunchtime strengthen your immune system, facilitates digestion and improves the elasticity of the skin, at night causes the mucous formation and disturb digestion
Tomatoes in the morning participate in the process of digestion and activate the functioning of the pancreas and stomach, at night a large amount of oxalic acid can lead to the formation of edema
The apple, due to its high content of pectin, decreases the levels of sugars and cholesterol, in addition to eliminating the carcinogens, it will be better to consume it in the morning. In the night it is digested with difficulty, it increases the acidity of the stomach for what will happen with discomfort
Breakfast potatoes reduce the amount of bad cholesterol in addition to containing high mineral content. At night, because of their high-calorie content, they can increase their weight, which is why it is better to reduce their consumption after midday.
The warm milk at night allows a relaxed sleep because it contains tryptophan, an amino acid precursor of serotonin that reduces stress levels. Eating it in the morning can be challenging to digest as it can increase the production of gas in the intestine
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