You can’t control what goes on outside, but you CAN control what goes on inside.” – Unknown Click To Tweet
Click here for Health tips for Mind, Heart, and Body
A healthy lifestyle is not about eating only veggies and fruits but goes for every single thing which you love the most whatever you eat or drink must be in limits. Still, Vegetables, Fruits, and Plenty of water should be an essential component of your food. Excesses of anything is bad.
Looking for the path toward a healthier you? It’s not hard to find. The journey begins with some simple tweaks to your lifestyle. The right diet, exercise, and stress-relief plan all play a big role.
Follow a Heart-Healthy Diet
There’s an easy recipe if your goal is to keep away problems like heart disease and strokes.
- Eat more fruits and veggies.
- Choose whole grains. Try brown rice instead of white. Switch to whole-wheat pasta.
- Choose lean proteins like poultry, fish, beans, and legumes.
- Cut down on processed foods, sugar, salt, and saturated fat.
If you like to follow a strict diet plan, go for it. If not, it’s OK. “Find what works for you.”
Exercise Every Day
The more active you are, the better. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.
Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you’re OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.
If you’re busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.
When you shed pounds you’ll lower your risk of heart disease, type 2 diabetes, and cancer.
Tips for a healthy life
No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple:
- Don’t smoke.
- Enjoy physical and mental activities every day.
- Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and trans fats.
- Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
- Maintain a healthy weight and body shape.
- Challenge your mind. Keep learning and trying new activities.
- Build a strong social network.
- Follow preventive care and screening guidelines.
- Floss, brush, and see a dentist regularly.
- Ask your doctor if the medication can help you control the potential long-term side effects of chronic conditions such as high blood pressure, osteoporosis, or high cholesterol.
Click here for Regular Habits to live longer and Healthy
Making just a few changes in your lifestyle can help you live longer and Healthy.
Many researchers have found that four bad behaviors—smoking, drinking too much alcohol, not exercising, and not eating enough fruits and veggies—can reduce years of life, and, in effect, the age you by as many as 12 years.
Don’t Overeat – If you want to live to 100+ years, leaving a little bit of food on your plate may be a good idea. Researchers, who study longevity around the world, found that the oldest Japanese people stop eating when they are feeling about 80% full.
American University researchers have confirmed that eating less helps you age slower; in a 2008 study, they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism—and speeds up the aging process.
Turn Off the TV – Too much time in front of the boob tube can take a serious toll on your health. In fact, a 2010 study found that people who watched four or more hours a day were 46% more likely to die from any cause than people who watched less than two hours a day.
Even cutting back a little can help; each additional hour you watch increases your overall risk of dying by 11% and dying from heart disease by 18%.
Stay out of the sun – Avoiding too much sun can head off skin cancer, and it can also keep you looking young by preventing wrinkles, fine lines, and saggy skin. It’s never too early—or too late—to add sunscreen to your daily skin-care regimen (look for an SPF of 30 or higher). And don’t focus only on your face. Sun damage spots and splotches on your chest and neck will also make you appear older.
Reach Out- Research shows that you’re at greater risk of heart disease without a strong network of friends and family. Loneliness can cause inflammation, and in otherwise healthy people it can be just as dangerous as having high cholesterol or even smoking.
Loneliness seems to pose the greatest risk for elderly people, who are also prone to depression.
Drink in moderation – Women who have two or more drinks a day and men who have three or more may run into detrimental effects ranging from weight gain to relationship problems. But in smaller quantities, alcohol can actually be good for you.
Eat fruits and Vegetables – Getting fewer than three servings of fruits and vegetables a day can eat away at your health. Nutritional powerhouses filled with fiber and vitamins, fruits, and veggies can lower your risk of heart disease by 76% and may even play a role in decreasing your risk of breast cancer.
As an added bonus, the inflammation-fighting and circulation-boosting powers of the antioxidants in fruits and veggies can banish wrinkles.
Focus on Fitness – Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism.
Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems.
Don’t Smoke – Quitting smoking is perhaps the single most important thing you can do for your health—and your life span. A study published in the American Journal of Public Health found that people who quit smoking by age 35 add roughly six to eight years to their lives.
It’s never too late to kick the habit. Quitting can slow the disease and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer.
Routine Maintenance – Develop positive coping skills, such as meditation and visualization, and look for activities, such as yoga, Zumba, or Aerobics, to keep your baseline stress level in check.
Breakthrough Stress – Find ways to handle stressful situations that flare up without warning. For instance, after a stressful meeting at work, you might run up and down the stairs a few times to burn off anger or retreat to a bathroom stall to take a few deep breaths and refocus.
Eat fewer snacks and select healthier alternatives – Healthy snacks help children and young people meet their daily nutritional needs. Snacks based on fruit and vegetables, reduced-fat dairy products, and whole grains are the healthiest choices. Avoid snacks that are high in sugar or saturated fats – such as chips, cakes, and chocolate – which can cause children to put on excess weight.
Get enough sleep – When you don’t rest well, you compensate by eating more. Usually, it’s junk food. Get enough rest and you don’t need to snack to stay awake. Also, lack of sleep causes premature aging, and you don’t want that.
Get your macronutrients – Macro-nutrients are nutrients needed in bulk amounts to ensure normal growth, metabolism, and well-being of our bodies. The 3 macro-nutrients needed by humans are carbohydrates (sugar), proteins (amino acids), and fats (lipids).
Carbs give us immediate energy. Proteins help repair tissues, heal wounds, and create enzymes and hormones. Fat is needed to build cell membranes;
Purge negativity from your life – Positive mental health is part of a healthy life. You don’t need toxic people in your life. If you feel that a friend is overly critical or negative, let him/her go. If you’re dealing with backstabbers, let them go too.
Learn to say No – Don’t eat just because you’re out with friends or because other people offer you food. Simply say no and say you’re not hungry if you don’t feel like eating.
Go for Checkups – Many diseases don’t show up in terms of symptoms until it is too late. You can take standard tests at regular intervals. If the test results are not optimal, it means that you can quickly take corrective action. If they are great, that’s fantastic and you can have peace of mind.
Experiment – The best way to know what works for you is to experiment. Rather than subscribe to one diet, try different foods, and see how your body responds.
Cut back on Pain Pills – Regular use of painkillers — including over-the-counter brands — may raise your risk of heart attack and stroke by 10 percent. Reserve these drugs for severe pain, and use the lowest possible dose for the shortest amount of time.
Vacation …. or else – Not taking time off work might, indeed, be deadly. One study of people at high risk for coronary artery disease found that those who failed to take annual vacations were 32 percent more likely to die of a heart attack.
Embrace your faith – Attending religious services once a week has been shown to add between four and 14 years to life expectancy. Just drop in at a nearby house of worship; most have an open-door policy.
Get Social – Studies show that loneliness increases the risk of early death by 45 percent. It weakens the immune system and raises blood pressure while increasing the risk of heart attacks and stroke. So visit a friend. And don’t discount your online friends.
Get Busy – Marriage truly is good for your health — and your longevity. Regular sex may also lower your blood pressure, improve your sleep, boost your immunity, and protect your heart.
Having satisfying sex two to three times per week can add as many as three years to your life. Getting busy can burn an impressive amount of calories—sometimes as much as running for 30 minutes.
Quotes by famous personalities
“The first wealth is health.” – Ralph Waldo Emerson
“To get rich never risk your health. For it is the truth that health is the wealth of wealth.” – Richard Baker
“The greatest wealth is health.” – Virgil
“So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.”
– A.J. Reb Materi
“Early to bed and early to rise, makes a man healthy wealthy and wise.” – Benjamin Franklin
“Health is like money, we never have a true idea of its value until we lose it.” – Josh Billings
“His best companions, innocence and health; And his best riches, ignorance of wealth.” – Oliver Goldsmith
Click here for Quotes for Healthy Life
- Commit yourself to be healthy and fit.
- You need to be strong to live long.
- Don’t sit to be fit.
- Health is wealth, don’t make it waste.
- Eat healthy food to be always good.
- Don’t get busy in chat, burn extra fat.
- Bear some pain to get new gain.
- Run for a mile daily to be healthy.
- Eat healthy to bring fitness and remove illness.
- Try to be fit otherwise you will get sick.
- Practice some exercise to be healthy, wealthy, and wise.
- If you lost health you lost wealth.
- Get up early in the morning, to remain away from health warning.
- Be active to be healthy for long in the future.
- Eat light for future bright.
- Never forget your duty, health is a real beauty.
- Eat well, sleep well to get health, and remain safe from getting ill.
- Maintain your health to enjoy your earned wealth.
- People with good health are rich than wealthy but unhealthy people.
- Run for a mile to reduce fat a while.
- Eat what your body needs, not you.
- Eat right to keep your tummy tight.
- Your body shows what you eat.
- Don’t make your stomach a dustbin, eat right and healthy.
- You Didn’t Gain It Overnight, So Don’t Expect To Lose It Overnight
- Commit To Be Fit
- Take Care Of Your Body. It’s The Only Place You Have To Live
- Diet Cures More Than Doctors
Click here for Myths about Healthy Lifestyle -
Myth #1 – You need to Cleanse or Detox:- Our body already does that for us. You don’t need to buy juice or pill to accomplish that.
Myth #2 – You have count calories to lose weight:- Consuming 100 calories worth of cupcakes, soda or French Fries is not the same as eating 100 calories of eating vegetables or brown rice. Stop getting caught up in the number of calories and focus on where you are getting them from. If you consume the Vitamins and Minerals your body needs, you will be able to drop kilograms without becoming obsessive about calorie counting.
Calories are not all that you need to focus on when trying to lose weight, but they can be a starting point or even a key to helping you figure out why you are gaining weight.
Myth #3 – Eggs are bad for you:- Eggs are packed with nutrients; Each egg has 6 gms of proteins and 5 Gms of fat. This combination of fat and protein promotes satiety. Keep cholesterol in check by monitoring saturated fat in your diet. Eggs are an inexpensive source of many nutrients, including zinc and iron, antioxidants lutein and zeaxanthin, vitamin D, and the brain-boosting chemical choline.
Myth #4 – Eating after 7 pm causes weight gain:- It does not matter how late you eat but rather what you eat. If you eat more calories than your body needs, you will gain weight – irrespective of what time you eat. Actually, late eating people are starved so they end up overeating.
Myth #5 – It’s important to eat several small meals each day:- Ideally you should eat three meals and a snack per day. Eating five to six small meals can lead to unsatisfying meals.
Myth #6 – Aim for an 18-25 BMI:- Your BMI (Body Mass Index) is a measure of whether you’re carrying too much weight for your height and build. However, many experts now believe that waist size is a far more important indicator of your health than BMI. This is because the abdominal fat stored around your middle is unstable and wraps itself around your internal organs, raising your risk of diabetes, heart disease, and certain cancers.
Myth #7 – You need to exercise 30 minutes five times a week:- Experts say that making your daily routine naturally more active is what really counts when it comes to maintaining a healthy weight long term. Never underestimate the power of a short workout – just 15 minutes of moderate exercise each day can add three years to your life. Focus on walking everywhere, moving as much as possible, and climbing staircase during the day, and avoid sitting for more than 20 minutes at a time.
Myth #8 – Dieting Is the Best Way to Lose Weight and Get Healthy:- No diet is going to get you healthy or help you lose weight for good. Diets are ways to lose weight in a short amount of time but lead to weight gain (sometimes more than you lost). Instead of dieting, it’s better to focus on the quality of your foods and when you are eating.
Myth #9 – Fasting help you lose weight and detox:- Straight up fasting is not a great idea. Eating absolutely nothing for days on end will definitely give your body time to shed some excess weight, but it will also kick it into full-on starvation mode, causing you to hold onto everything you eat once you do again start eating.
This is where a Detox or Cleanse comes into play. Instead of fasting completely, you can consume juices, smoothies, and fresh produce to give your body a break, but still, nourish it while you do so.
Myth #10 – I don’t have time to workout:- you can start on a path toward better health by simply adding 30 minutes of activity to your day. Activities like walking your dog, taking your shorter breaks at work to walk laps around the building outside, taking the stairs instead of the elevator, parking further away from your office. You will see your efforts will make you feel better and you will want to increase your time naturally.
Myth #11 – I work out regularly so I can eat whatever I want:- It’s simply not true. Diet accounts for about 80% which is a HUGE part of whether you will be successful in achieving overall health. It’s about eating more of the foods that are good for you: healthy carbs, protein, leafy vegetables, and fruits.
Myth #12 – The fewer Carbs, the healthier you are:- Choosing the healthiest carbohydrates, especially whole grains, is more important to your well-being. Major studies show that women and men who eat whole grains have 20 to 30 percent less heart disease also had lower body weight.
Myth #13 – Nuts are as bad as junk food:- Nuts are excellent sources of protein and other nutrients, as long as you keep servings to a handful. regular intake of nuts protects against heart disease and less likely to develop type 2 diabetes.
Myth #14 – Spicy food gives you an Ulcer:- Spices don’t trigger ulcers. The bacteria Helicobacter pylori causes almost all ulcers, except those triggered by certain medications, like aspirin. What spices can do is exacerbate an irritable bowel, which people often mistake for an ulcer.
Myth #15 – Feed a Cold, Starve a fever:- There’s no medical reason to limit foods when you’re feverish. While you may have less of an appetite, you should eat whatever you can tolerate. In fact, when you’re sick, your nutritional needs increase because your metabolic rate goes up.
Use the 10 elements of wellness listed below to help you identify the areas in your life
that need addressing and start taking steps today to a healthy lifestyle that works for you.