How to live healthy

You don’t need to be an expert on nutrition or fitness to figure out how to live healthy. There isn’t a single right answer when it comes to what’s right for us as individuals. What works best for someone else might not work at all for you. But there are many things we can do every day of the week to improve our overall well being and make sure we’re leading healthier lives. It doesn’t take much time and energy either – in fact most people spend less than 15 minutes per day making these changes. You’ve just got to know where to start!

Here are some tips I’ve found to be helpful. They may apply to other folks too but chances are they will help you along the way if you implement them with consistency.

1. Make smart food choices

When grocery shopping, try to stick to whole foods (preferably organic). This means avoiding processed meats like hot dogs and bacon; sugary snacks such as chips, cookies etc.; trans fats from fried items; refined grains such as white flour products like breads and pastas; high fructose corn syrup; sodium packed soups and canned vegetables; artificial colors, flavors, sweeteners and preservatives. Also avoid any type of “junk” meal replacement bars because their ingredients often contain harmful chemicals that could harm your body.

The last thing you want to do in order to learn how to live healthy is eat something unhealthy only to replace it later with another unhealthy snack…and this happens all too frequently today.

2. Eat breakfast everyday

We often think skipping meals leads to weight loss but research has shown otherwise. If anything, eating breakfast helps keep cravings at bay throughout the rest of the day by keeping blood sugar levels stable. And it also keeps hunger pangs away during those times when we simply haven’t eaten enough recently. Breakfast should consist of protein rich foods such as eggs, yogurt, oatmeal, fish/seafood, poultry and lean meat sources.

A good idea would be to plan out each week’s menu ahead of time and then shop accordingly. For example, if you’re trying to learn how to live healthy you should stock up on plenty of fruits and veggies when prices drop after Super Bowl Sunday, which typically marks the beginning of peak produce season. These two tips alone can dramatically affect how long it takes to lose belly fat and get into shape. Just remember that portion size matters here too since overeating is likely part of why you skipped breakfast in the first place.

3. Be aware of hidden sugars

Sweetened beverages and fruit juices are loaded with calories and natural sugars which can cause spikes in blood sugar levels. Watch labels carefully when buying juice boxes and soda cans. Look for brands labeled 100% Juice without added water. Or go for unsweetened versions of tea, coffee and cocoa instead. Water is naturally calorie free and hydrating but you can dilute it with lemon slices, cucumber chunks or berries to add flavor.

4. Get moving

Regular physical activity plays a vital role in living a healthy life. Exercise improves circulation while reducing stress hormones which both promote heart health. Exercising regularly lowers cholesterol and triglycerides while increasing HDL (“good”) cholesterol. In addition, proper movement supports bone density and muscle strength. Try walking, swimming, gardening, yoga, Pilates, playing sports, dancing, hiking, biking, rollerblading, kayaking and even tennis. As far as intensity goes, pick activities that appeal to you and enjoy doing them consistently.

Remember to incorporate fun workouts too. Most people find it easier and more enjoyable to workout outdoors rather than indoors. So hit the pavement, beach or trails. Choose exercises that target different areas of the body e.g., arms, legs, abs, back, chest, shoulders, etc. Variety is key here. Don’t worry about going overboard though. Take baby steps and build gradually. Your muscles won’t hurt afterwards!

5. Keep alcohol consumption down

Alcoholic drinks pack a punch containing empty calories with little nutritional value. Besides contributing to obesity, drinking too much booze can damage liver functions and increase risks of certain types of cancer. Women who drink heavily tend to gain extra pounds around the waistline while men usually become hungrier and develop uncontrollable appetites.

Overall, moderate drinking is recommended for women between 10 and 14 units per week and between 5 and 7 units per day for men. Of course excessive drinking must always be avoided and everyone needs to set personal limits for themselves.

6. Avoid smoking

Cigarette smoke contains toxins that can seriously impact lung functioning and contribute to cardiovascular disease. Smoking causes inflammation in lungs resulting in chronic bronchitis and emphysema. Tobacco smokers also face higher risk of developing oral cancers due to prolonged exposure to carcinogens contained in cigarette tobacco. According to recent studies, second hand smoke isn’t harmless either. Children exposed to passive smoking suffer greater asthma attacks compared to non-smokers.

Research shows that children exposed to household members’ smoking have lower IQ scores. Smokers are four times more likely to die prematurely than nonsmokers. Why put yourself through this? Learn how to quit smoking and quit now!

7. Limit caffeine intake

Caffeine stimulates central nervous system causing increased alertness and focus. However, its effects aren’t sustainable which makes it addictive. Consuming large amounts of caffeine results in insomnia, irritability, headaches, anxiety and nervousness. Coffee drinkers especially are vulnerable to dehydration and kidney stones. Too much caffeine can trigger irregular heartbeat and severe hypertension. High doses of caffeine can disrupt sleep patterns and hinder normal digestion and elimination processes.

Drinking caffeinated sodas contributes to tooth decay. Some experts say that caffeine may interfere with fertility and birth control effectiveness. Stay hydrated when consuming caffeine. Drink lots of fluids whenever possible. Consider limiting your caffeine intake to 400mg per day for adults under 35 years old and 300 mg per day for adults above 36 years old.

8. Reduce salt intake

Sodium chloride is known as table salt or common salt. Our bodies require small quantities of sodium which helps maintain fluid balance within cells, regulate nerves impulses and contractions of smooth muscles, among others. Eating salty foods increases thirst drive which causes unnecessary drinking of liquids. Overload on salty foods and you’ll end up getting dehydrated. Not surprisingly, sodium is commonly linked to strokes, stomach ulcers, osteoporosis, high blood pressure and heart diseases.

Experts recommend cutting out as much sodium as possible from your diet. Fresh herbs & spices can be used to add extra taste to certain meals & go a much longer way than salt. Go easy on soy sauce, bouillon cubes, instant ramen noodles, frozen dinners, condiments, salad dressings, packaged mixes, pretzels, potato chips, crackers and baked goods. Still curious on how to live healthy? Keep reading.

9. Learn to relax

Stress affects almost everybody at least sometimes and probably quite often nowadays. Whether you experience milder forms of it or extreme cases, dealing with stressful situations and events requires coping skills. Learning relaxation techniques can help reduce tension and calm your mind. Meditation, deep breathing, visualization, progressive relaxation, biofeedback training and massage therapy are several examples of self-help methods. Yoga offers great benefits as well. Studies show that regular practice of meditation reduces cortisol level (stress hormone) thereby improving mood and mental clarity.

One interesting study published in 2014 showed that meditation reduced pain perception thresholds significantly. Researchers have always believed that this effect is caused by lowering brain activation in response to painful stimuli. Another study published in 2010 proved that mindfulness meditation helped participants cope better with negative emotions such as sadness, anger and fear. Mindfulness meditation can boost immune function and induce neuroplasticity.

Neuroplasticity refers to the ability of neurons in the brain to change structure and connections in order to adapt new experiences. Meditation provides a unique opportunity to learn how to deal effectively with internal and external triggers of emotional distress.

10. Treat yourself occasionally

Do treat yourself once in awhile to reward yourself for all your hard efforts. Allow yourself some freedom to indulge in occasional treats and rewards. Consider taking a vacation or even celebrating in whatever way that you see fit. Reward yourself with trips, gifts, outings, spa treatments, movies, sporting event tickets, theater performances, night clubs, concerts, parties and holidays. Think positively and expect positive results. Set goals and celebrate successes.

11. Live green

Going green is a matter of choice and personal preference. Greening your home includes using eco-friendly cleaning agents, light bulbs, linens, furniture, appliances and electronics. Switching to compact fluorescent lights saves money and prevents mercury pollution. Buying organic foods promotes environmental sustainability. Organic farming minimizes pesticide use and greenhouse gas emissions. Vegetables grown organically are richer in nutrients and antioxidants.

Composting kitchen waste generates valuable humus used in soil enrichment. Recycling aluminum, steel and glass curbs carbon footprint impacts. Plant trees to absorb CO2. Solar panels generate renewable energy and wind turbines harness kinetic energy. Adopt efficient transportation modes such as public transit and carpooling. Reuse plastic bags to transport groceries. Buy locally produced foods and support local farmers market businesses.

Support organizations working towards preserving rainforests and oceans. Help protect endangered species. Protect biodiversity. Practice recycling for optimal resource utilization.

12. Laugh

Laughter releases endorphins which lift mood and relieve depression. Enjoy laughter therapy sessions with friends and family. Find funny books, TV programs, videos, songs and jokes online. Smile at strangers. Play games or watch comedy DVDs together.

Did this article meet your needs? Do you still want to learn how to live healthy or are you following the steps we outlined? We hope this information has helped you.