Do you maintain a healthy lifestyle? If you do, you could feel better and increase your productivity too. If you do not, you’re not alone. Even, it’s so difficult to get out of old habits, a sustainable healthy lifestyle can give you more energy. not only that, but It also increases your immunity to defeating illnesses. Here are a few steps/facts that you can follow to start a better healthy life.
1. Consume a variety of foods
Eating a variety of foods is a main fact for maintaining a good healthy life. The things you eat are inter-connected with your overall body health. No single food can provide all required nutritions for your body. So, we should have a balanced healthy meal.
As per the Australian Dietary Guidelines, Consuming similar foods do not enhance your health, so they have separated and mentioned 5 food categories, It is better to add all these categories one by one for your daily meal.
Five Main Food Groups
- Fresh Vegetables and legumes or beans
- Fish, eggs, tofu, nuts and seeds, lean meats and poultry, legumes or beans
- Grain (cereal) food items, wholegrain or high cereal fibre varieties
- Cheese, milk, yogurt or alter
Certain foods are not categorized to five food groups, the reason is, they do not help for a healthy diet.
This is named as “discretionary choices”. And it’s called “junk foods”. They have saturated fat, sugars, and added salt. When you eat this regularly, This will lead to weight gain.
These are the examples of ‘discretionary choices’ or occasional foods.
- Desserts and pastries, Cakes, sweet biscuits
- Savoury pastries and pies, Salty sausages, Processed meats and fatty, with a high fat or salt content
- Hamburgers, Takeaway foods such as hot chips.
- Sweetened condensed milk
- Alcoholic liquors
- Ice cream and other ice confections
- Confectionery and chocolate
- Restaurants fried foods
- potato chips, crisps and other fatty and/or salty snack foods, savoury biscuits
- Butter and spreads which are high in saturated fats, cream.
- Sports and energy drinks, sugar-sweetened soft drinks and cordials.
2. Eat more Fruits and Vegetables
If you are looking for a way to prepare a better healthy meal for your family, Absolutely, You will have to add vegetables and fruits with your daily recipes. Fruits and vegetables provide main and more nutrition facts for your health. The important fact is consuming various vegetables and fruits prevent the risk of some chronic diseases.
3. Try to Reduce salt and sugar intake
We really do not need to use sugar, the reason is, our body can convert carbohydrates to glucose(Even fat and protein also can be converted to glucose). Not only that, Fruits, vegetables, and dairy naturally contain a certain amount of sugar. But these sugars are packed with vitamins, minerals, and fiber. The best thing is, this sugar releases slowly to our blood. Normally, Per day a human body needs less than 1,000 milligrams (mg) of salt(sodium chloride) to keep things running smoothly.
Eating sugar is one of the worst things you do to your body. It brings so many negative effects on your health. When you are focusing to reduce your daily sugar intake, you had better see the benefit of doing it. These are the main benefits you have,
- It helps to reduce your body weight
- Less sugar creates your stable mood and energy levels
- It’s important for healthy teeth
4. Drink Water
As We all know, Water is essential for your health. It helps to function body parts properly. Commonly recommended, We need to drink eight 8-ounce glasses of water per day. Especially it regulates your body temperature and improves your Physical Performance. If we can not stay hydrated, Your physical performance will be downgraded.
5. Maintain a healthy body weight
Maintaining your body weight is important for health and It helps to avoid so many health diseases. Healthy body weight directly avoids the risk of heart disease, stroke and high blood pressure, type 2 diabetes, gallstones, breathing problems, It can also prevent the risk of many different cancers.
6. Keep well your mental health
Your physical fitness keeps our bodies strong, the best way of keeping your body strong is to take care of your mentality. Mental fitness helps us to sustain your daily activities and It directly impacts your body health. When you are mentally healthy, It is very important to manage any kind of difficult situation in your personal and professional lives. When we talk about mental health, meditating is the main thing we can do to improve our mental health.
7. Sleep Well
Getting enough sleep is very important for supporting a person and maintaining overall health and well-being. If you are not caring about your sleep, It means you do not allow your body to repair and renew itself. Enough sleeping gives so many benefits for your day to day life. Better sleeping support for your productivity and concentration.
There were several types of research that scientists did in the early 2000s. It reveals, sleep has links to several brain functions. Mainly, It links to concentration, productivity and cognition.
Journal of Child Psychology and Psychiatry results showed that kid’s sleep patterns directly impact on their behavior and their academic achievements. And also, poor sleep is strongly linked to gaining body weight. People with short sleep tend to increase weight. Short sleep is one of the serious risk factors for obesity.
If you’re trying to lose weight, you should have a good sleep. And also, good sleep is so helpful to enhance your athletic performance.
Please note that all the information we provide here is a general overview and This may not apply to everyone. Talk to your family doctor or physician to find out if this instruction applies to you and to ask and know more details on this subject.