10 Tips healthy lifestyle:Making healthy habits a part of your daily life means you're less likely to get sick, whether it's diabetes, heart disease, or even cancer. But living a healthy lifestyle requires constant and consistent effort.
1. Take a balanced diet
Add variety to your diet. Eat a variety of foods, including fruits, vegetables, legumes, nuts, seeds and whole grains. Aim to eat at least 5 servings (400 grams) of fruits and vegetables every day, especially fresh, seasonal ones. If you're not a vegetarian, add fatty fish to your diet, as omega-3 fatty acids may help prevent inflammatory diseases such as heart disease.
Reduce salt. Your daily salt consumption should be no more than 1 gram (or 1 teaspoon). Add less salt when preparing your meals, limit the amount of high-sodium condiments such as soy sauce in your food, and avoid salty snacks. Reducing the amount of sodium in your diet reduces the risk of high blood pressure.
Limit your sugar intake. Limit your sugar intake to less than 50 grams per day, or about 12 teaspoons. You can achieve this by avoiding snacks, candy, and sweetened beverages, such as fruit juices and soda. Reducing sugar intake reduces your chances of developing diseases such as diabetes, heart disease, stroke, and some cancers.
Avoid unhealthy fats. Fats should make up only 30% of your total energy intake. Eat unsaturated fats, such as olive oil, fish, nuts, seeds, and avocados. Avoid saturated fats, such as those found in red meat, butter, and cheese, as well as trans fats, such as those found in cooked foods and pre-packaged, ready-to-eat items.
2. Stay well hydrated
Remember to drink 8 glasses of water a day. Your body is made up of 80% water, and water is essential for regular bowel function, optimal muscle performance, and immune and skin health. Not drinking enough water can lead to dehydration, fatigue, headaches, dry skin, and weakened immunity.
3. Exercise regularly
Try to exercise at least 150 minutes a week or 30 minutes at least 5 days a week. Whether it's walking, jogging, swimming, or doing Pilates workouts at home, the goal is to stay physically active. Exercise not only helps you maintain a healthy weight, but also reduces your risk of developing diseases that result from a sedentary lifestyle.
4. Get enough good sleep
There is a strong connection between sleep and the immune system. Getting seven to nine hours of sleep helps your body stay healthy and strong while you sleep. Good sleep is important for your physical and mental health.
5. Limit alcohol consumption
Drinking alcohol in excess can lead to liver diseases and even liver cancer in the long run. Alcohol consumption can lead to impaired decision-making ability and can even cause accidents and injuries.
Men should limit their alcohol consumption to 2 drinks per day, while women should limit their alcohol consumption to 1 drink per day.
6. Do not smoke
Smoking is the leading cause of lung cancer worldwide. Apart from lung cancer, smoking also contributes to the development of other organ cancers. It also increases the risk of heart disease.
Apart from being harmful to your own health, smoking is also harmful to those around you. Secondhand smoke damages the airways and lungs and is also a major cause of chronic obstructive pulmonary disease (COPD).
7. Protect yourself from the sun
Frequent and prolonged sun exposure increases the risk of skin cancer. Avoid prolonged sun exposure, and be sure to protect yourself from the sun's rays with sunscreen and long-sleeved clothing when you're outside.
8. Wash your hands
Washing your hands frequently with soap and water or using an alcohol-based sanitizer is a simple but effective way to prevent the spread of infection. Always remember to follow this practice before preparing or eating food, after handling waste products, after using the bathroom, and when caring for someone who is sick.
9. Manage your stress
Stress is a known trigger for many illnesses, from migraines to heart problems. Find ways to relieve stress, whether it's watching a funny movie, painting, going on a long walk, working in the garden, listening to music, or soaking in a bubble bath.
Another effective way to flush out negative thoughts is to talk to your friends and family members. Sharing how you feel with people you trust can provide you with immediate stress relief and help you overcome stress.
10. Social relationships
Build relationships: Maintain strong relationships with family and friends.
Participate in social activities: Get involved in community or group activities to foster connection and support.
Summary:
Managing stress is important for maintaining overall health. By incorporating relaxing activities and seeking support from loved ones, you can effectively reduce stress and improve your well-being.
