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HEALTHY LIFESTYLE IMPORTANT TIPS ON HOW TO HAVE DESIRABLE HEALTH
January 26, 2023
Health
Whether it’s the beginning of the year, we have preparations for an important event, we are facing health problems, or we have decided to take more care of ourselves – “because we are already old and no longer working” – we each reach some point we want to adopt a (healthier) lifestyle.
But before you start, it’s a good idea to know what it means to have a healthy lifestyle and what small changes you can make to make sure you get there sustainably and stick to it. In other words, how do you make sure it’s not just a fad or a draconian diet and that you won’t give up after your first hop?
In this article, we explore what a healthy lifestyle entails, along with small habits that will help you on this journey of medical billers in the US:
What does a healthy lifestyle mean?
Many of us associate a healthy lifestyle with weight loss and dieting. It will certainly help you lose weight, but a healthy and balanced life involves much more.
The World Health Organization (WHO) defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease.”
A healthy lifestyle combines aspects, from the physical body’s health to the mental, emotional, spiritual, relational, and financial. Among the most “visible” benefits of a healthy lifestyle is that you feel great, have more energy, concentrate better, and get sick less often – or, why not, not at all).
One cannot say that one is more important than another, but of course, you can do nothing without a healthy diet and enough hours of sleep.
Thus, a healthy lifestyle should be seen holistically. Specifically, think about making changes on several levels, not just eating more carefully and thinking positively – which are, by the way, the most common tips when it comes to a balanced life.
The basics of a healthy lifestyle
Here are the basics of a healthy lifestyle and what small changes you can make to follow them.
Healthy eating: A source of energy you may have heard of the Healthy Eating Pyramid. Like the TV commercials, it tells us that “for a healthy life, eat fruits and vegetables every day” and “avoid excess salt, sugar and fat.” So no matter how annoying the advertising break is, look at the top side of the glass – with each interval, you will receive a reminder that you set out to follow a healthy lifestyle.
What to eat to have a healthy lifestyle
Here are some tips on how to eat healthier and healthier than ever before:
- Consume predominantly natural, plant-based foods such as fruits, vegetables and legumes (beans, lentils, chickpeas), whole grains (brown rice, wholemeal pasta, rye, oats, etc.), and oils. These are the ones that give you energy.
- Opt for fresh fruits and vegetables, ideally local and seasonal. They are harvested earlier, cooled and heated in the off-season, which takes away their taste. Also, if they are imported, it takes longer until they reach us on the market, so they lose some of their flavor and nutrients.
If you can afford it, try to buy organic, organic or traditional foods from safe sources that have not used insecticides, pesticides, chemical feed, growth hormones and other harmful practices.
Many dm natural products are waiting for you at dm Veranda, with organic ingredients from organic farming and without harmful additives. Also, at Veranda Mall, you can find such products at Carrefour. So make your shopping list and visit us.
Of course, let’s not forget that the preparation method has an important role in following a healthy lifestyle. A diet rich in unprocessed foods is recommended, and cooked foods should be steamed, baked, grilled, boiled or sauteed. Virtually any form other than fried or breaded – reduce the consumption of fried foods as much as possible.
Water moisturizes and cleanses the body.
It is good to start the day with 1-2 glasses of warm water in which you squeeze half a lemon if your body supports it. Compared to the water you drink during the day, its role is to cleanse the body, which has a moisturizing role. To better assimilation, it is recommended to drink water at room temperature or even warm, with small sips at very short intervals. Generally, it is good to consume 1.5-2 liters of water daily.
Of course, in the category of liquids, sweetened drinks are also liquid, but if you want to have a healthy lifestyle, drinking water is the most appropriate. For an additional intake of vitamins and minerals, between meals, you can also go for unsweetened teas (or sweetened with honey), water infused with fruits or vegetables or fresh juices of fruits, vegetables and greens.
When to eat to have a healthy lifestyle
The answer depends. There are many opinions about the hours and just as many about the number of meals. The most common is three main meals and two snacks, where the last meal should be before 18:00 to give the body time to digest the food before bed (generally, the food leaves the stomach in 4-5 hours ).
Otherwise, sleep is affected because the body enters intermittent fasting during sleep and uses this interval to recover. But if you force him to digest, you certainly won’t let him focus on recovery, and you won’t wake up too rested the next day.
Specialists recommend that at least five hours pass between main meals, and if snacks are taken, they should be at least three hours before the dinner and two before the next one.
But of course, depending on your schedule and body, these benchmarks may differ. Maybe you have a faster metabolism or work at night, and then the program will look different. The recommendation is to experiment and see what works for you.
What is certain is that you have to take water into account in this equation. It is a good idea to drink a glass of water 30 minutes before a meal to aid digestion. If you are thirsty after eating, it is recommended to wait at least an hour to consume water again. Otherwise, it dilutes the gastric juices, hindering digestion and preventing the body from taking all the nutrients from the delicious and healthy food you just enjoyed.
In addition, we all tend to confuse hunger with thirst, so a glass of water before the hour you plan to stay is a great way to help you figure out if you’re really hungry.
Another thing to keep in mind here is that we all feel full only after 20 minutes, so it is good to eat slowly and chew food well to know when you are in the village and not to eat beyond measure.
Intermittent fasting helps the body detoxify
Intermittent fasting or fasting refers both to what happens naturally while we sleep and to what is done consciously on days when you drink only liquid food, from water to tea or fresh juice of fruits, vegetables and greens. . Ideally, a minimum of 12 hours of fasting should be maintained, so if you had your last meal at 6:00 pm, the morning meal should be 7:00 onwards.
This practice has many benefits for the body, including reducing the risk of cardiovascular disease, oxidative stress, detoxifying the body and even prolonging life.
Be careful. However, intermittent fasting is recommended only for people who lead a healthy lifestyle and have a clean diet. If you are thinking of making a habit of intermittent fasting – apart from the “natural” one during sleep – it is good to document yourself beforehand and, even better, to consult a specialist to guide you.
- Sleep: The period in which the body recovers
Sleep is also essential in maintaining physical and mental health. A night of deep and restful sleep helps you have a stronger immune system, more energy, concentrate better, improve your memory, and have a better general condition.
Long-term sleep deprivation has negative effects on health, leading to chronic diseases such as obesity and diabetes or cardiovascular disease. On the other hand, prolonged sleep on the weekend can trigger insomnia, and too much sleep can hide serious ailments.
Also Read: Golden Rules for Skincare
How many hours of sleep do you need?
Both the quality and the quantity of sleep matter. Depending on your body, it is recommended to sleep 6-8 hours a night to feel rested and full of energy. If you sleep too little, your body will not cope with the stress of the next day. Since we can’t make up for lost hours the next day at the office, most of us say we’ll make up for the weekend. But in reality, the effects will not last. Lost sleep never fully recovers.
The best hours to sleep
It matters at the same time when you sleep.
Our body has the so-called circadian rhythms – or “biological clock” – through which it synchronizes with the cycle of a day. Thus, when the sun goes down, we start to feel more tired, and when sunrise, more active, which usually happens around 7.00. Then the sleep is not as deep. Thus, the most restful sleep takes place between 22.00 and 6.00.
But it is not an easy program to follow. First, however, try to go to bed before midnight and sleep 6-8 hours a day.
- Active lifestyle: Exercise regularly
A sedentary lifestyle is one of the “diseases” of the century, but if you choose to have a healthy lifestyle, you will need to make a change in this regard.
Sport should not be a chore because you are doing more harm than good. Instead, think of something you enjoy doing and start there. It can be dancing, walking, climbing, etc.
Or, if you still don’t know what you would like, you can try going to a fitness club and testing out the different workout options for beginners at that gym. If you live in the Obor area, World-Class Veranda offers over 30 types of classes, which you can find in our guide to World Class subscriptions.
And if you need sports equipment (a medicine ball, a yoga mat or a pair of sports shoes), you can go through Decathlon or DECIMAS.
It is recommended to train at least one hour three times a week or 30 minutes every day. But if you choose to train outdoors, be careful to protect yourself from the harmful effects of UV rays by applying a very good sunscreen.
You can make sure that you slip the dose of daily movement through little tricks that are so simple that you have no excuse not to try them:
- Climb the stairs instead of taking the elevator
- Get off at a bus stop earlier than usual or walk instead of using public transport if you have the opportunity.
- Move home while talking on the phone or take 10-15 minutes to do some weight loss exercises at home, enough to get your blood moving.
- Stretching while watching TV – or rather watching TV and going for a walk.
- Take a few short 5 minute breaks at the office and do some stretching.
Sport has a very important role to play in creating a healthy lifestyle.
Exercise helps maintain well-being, longevity and overall health, both beneficial to physical and mental health – helps control body weight, increases self-confidence and willpower, keeps healthy bones, muscles and joints, stimulates immunity, reduces mental fatigue, and the list goes on.
In short, you can’t have a healthy lifestyle if you don’t exercise regularly.
- A positive attitude: The key to maintaining well-being
Many attempts to lose weight, quit smoking, or make other changes fail because we are not good at a positive attitude.
A positive attitude involves having a balanced mindset and emotional well-being. Thus, only with a healthy diet, regular sleep and exercise schedule will you be able to achieve a long-term healthy lifestyle. But unfortunately, these efforts are sabotaged by stress and negative thinking and emotions.
Instead, they can lead you to depression, constant irritability, smoking, excessive alcohol consumption, the development of unhealthy eating habits, and other such “addictions.”
How to get rid of stress and negative thoughts
So try to see the top side of the glass, be optimistic, but at the same time realistic. Those who think positively and smile more stay young longer and are perceived as more beautiful.
To get rid of stress, find time to relax after a more difficult meeting, a busy day at work or another situation that caused you discomfort.
Make a list of activities you know will relax you and take your mind off everything. Some examples would be listening to music, reading, going out with friends or doing sports. Whatever you choose, make sure you like to do it because then the body releases endorphins that generate a state of happiness and comfort.
Also, spiritual practices such as meditation, journaling, yoga, prayer, or simply cold analysis of difficult situations can help you get rid of negative emotions.
- Socializing: Strong relationships are part of a healthy lifestyle.
A healthy lifestyle also means feeling safe at all times – feeling that you have all the resources you need to get out of a situation where you are afraid.
And yet, there are extremely many fears that we continue to have, the loneliness being among the greatest. Loneliness can lead to depression, which can lead to more serious conditions.
That is why it is recommended that everyone develop strong relationships. So, in the first phase, find those people you feel comfortable with – family, friends – and focus on growing and developing these relationships.
Don’t pressure yourself to become the most pleasant person in the world suddenly. Otherwise, you add another reason for stress. There is no need to increase your circle of close to infinity, there is no recommended number of relationships, and there is no competition.
Some do not need so many friends, and others would like to know the entire population of Romania if possible. Regardless of the category you identify with, expand your group of relatives only when you feel the need and are ready.
- Train your mind to keep it “young.”
The mind should not be neglected when you want to adopt a healthy lifestyle, although many tend to focus on diet and exercise, possibly relaxation, and that’s it.
But just like anything else in the body, the brain suffers when we don’t care about our health. Lack of sleep affects the ability to concentrate, poor nutrition can affect learning ability, and the list goes on.
Things are the other way around – if you can’t concentrate, it can take you longer to do a task, maybe you will be overtime at work to get stressed.
In addition, the mind is a “muscle” that loses its elasticity if not used. Therefore, always try to learn something new – such as a foreign language – to develop a new hobby, read, solve puzzles, or any other activity that trains your attention span, memory, distributive attention, critical thinking, etc. You can find various fun games to help you in this regard in the Carturesti bookstore in Veranda!
What is certain is that if you care to stimulate your thinking with pleasant activities and outside of working hours, you will only have benefits that will help you in the journey to a healthy lifestyle.
Adopt a healthy lifestyle today!
It is important to remember that this is not the case today. But it is a long-term project that can have ups and downs. The key is to set realistic goals, accept every step – no matter how small – issues, persevere, and be patient.
We hope that the ideas and tips in this guide have helped you better understand what a healthy lifestyle is and help you embark on this journey!