Health Tips for Healthy Living 2018
by Mayur Chandpara, Last updated on February 3rd, 2019,
Leading a healthy lifestyle is completely in your hands. And today I’ll help you with some health tips on “how to lead a healthy lifestyle.”
And the bitter truth is:(Health Tips)
There’s no short-cut to a healthy lifestyle. Living a healthy life is a long-term commitment to yourself, it’s how far you stay with ourselves.
What is a healthy lifestyle?
Healthy lifestyle or healthy living is just a way of living, which lowers the risk of some serious illness or early death.
Not every disease is preventable, but a large proportion of deaths, particularly those with coronary heart disease and lung cancer, can be avoided.
Just physical fitness/health can’t lead a healthy lifestyle alone, it also includes your social exposer, your mental health, your psychology and also, the energy you have.
Many habits contribute to healthy living, such as, “how long you sleep”, “how you consume food”, etc.
So following are a few things which are required to lead a healthy lifestyle:
- Physical Awareness
- Physically Fit
- Mental Peace
- Psychologically Positive
- Social Interactions
- Habits: sleeping, eating, thinking, etc.
Health Tips: What can you do for a healthy living lifestyle?
There are many things you can do to live a healthier life. But to start with let’s discuss a few steps that you can consider taking to take your first step towards a healthier lifestyle:
Firstly, know what’s the status of your body right now: Following things can help you determine your present status.
- Have routine body check-up (screening). And consult your doctors for any comments on your routine screening.
- Check your BMI. Measure your waist circumference and see if you are overweight. And if your waistline is putting your health at risk.
- What Activity you do? How intense you make that happen? Make a note on that. I recommend that adults get a minimum of 2.5 hours/week of mild-intensity aerobic activity. Or 1.25 hours/week of vigorous-intensity aerobic activity, also add to muscle-strengthening activities at least 2 days/week.
- This one’s little funny but it also works, try to keep a food note what you consume in a day. Do not cheat on yourself write it down even if it embarrasses you. Nowadays many smartphone companies provide health tracking even that gives an option for the water intake and food intake.
- Mood and energy level also plays an important role in healthy living. Healthy living includes emotional calm and adequate rest. How has your mood been lately? Are you experiencing any symptoms of depression or anxiety? Do you usually sleep well for seven to eight hours a night?
- How Socially are you connected to family and friends? Are you a part of any social or spiritual groups that enrich your life? “People have a fundamental need for positive and lasting relationships”
The whole purpose of the above point is to just know that at what position are you right now? So don’t worry if you do not get some questions answered.
Then, you need to take the steps on the things you discovered in the first step: If you diagnosed any health problems then treatment is an obvious priority for healthy living.
Same goes for the risky habits such as smoking, and addictions of any kind. And this task is not as easy as the above one. As it’s not only noting and measuring but it involves steps to do.
Go and take your steps ahead consult a doctor As soon as Possible. Make a call now and book an appointment with your doctor.
Outdoor cross-country running in early sunrise concept for exercising, fitness and healthy lifestyle
Try to increase your activities:
- Make it fun. Go on a hike, walk with friends, take a belly dancing or karate class, or whatever you enjoy. “Find something that’s fun.”
- Keep track of it. Make a note of your physical activity in your datebook or calendar. Put big Xs on the days that you exercise. “Keep a visual record that you look at frequently” as a reminder and motivator.
- Set a weekly goal for activity. To build your confidence, make the first goal so easy that you say, “I know I can do that”. And weekly goals as if you set a daily goal and miss a day, you might get discouraged; weekly goals give you more day-to-day flexibility. And at the end of the week, reward yourself if possible and you like to.
- Work activity into your day. “Ten per cent of something is better than 100% of nothing. So even if you have 10 minutes, it’s better than zero minutes”. Taking a 10-minute walk before lunch or walking up and down the stairs when you’re feeling drained and tired.
Other ideas include wearing a step-tracker to track how many steps you take per day (health experts recommend walking for 10,000 steps per day) and working with a personal trainer (double up with a friend to lower the cost) to create an exercise routine.
But of course, physical activity is for everyone, whether you’re trying to lose weight or not.
Improve your diet:
- Replace “I should” with “I choose.”
- Skip the guilt.
- Choose to plan.
- Slow down and savour your food.
- Shoot for five to nine daily servings of varied fruits and vegetables.
Manage your stress and mind distortion:
- Routine maintenance: Develop positive coping skills, such as meditation and visualization, and look for activities, such as yoga or exercise, 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.
Also, use some tips to help you to stay away from stress:
- Check your perspective. Ask yourself, “Will this matter to me a year from now?” If not, why are you getting so wound up?
- Volunteer. Helping to meet other peoples’ needs may make your own problems seem smaller.
- Keep a gratitude journal. Write down the positive people, events, and things that you’re thankful for. “It really switches the focus to, ‘Wow, look how much I have,” Williams says. “Most stress is caused by wishing things were different than they are now.”
- Breathe. One of the breathing exercises that Williams recommends is to count your breaths for a minute, and then try to cut that number of breaths in half for the next minute.
Take almost 7 to 8 hours of sleep and keep your mind calm. To let your body sleep in a good manner try the following (If your complaining “I am unable to sleep”):
- No TV or computer two hours before bedtime.
- No heavy exercise close to bedtime.
- Take a hot bath.
- Set a regular sleep schedule.
- Don’t count on weekend catch-up sleep.
- Don’t ignore chronic sleep problems.
- Prioritize good sleep.
Challenge your mind.
Participating in mentally stimulating activities, especially activities that involve other people, may be good for the brain.
There’s no downside to including brain-challenging activities as part of your healthy living, unless “you spent $400 on some computer program that makes all sorts of wild claims about brain health,” says David Knopman, MD, a neurologist at the Mayo Clinic in Rochester, Minn.
Knopman explains that brain fitness is influenced by many factors, including education and opportunities for mentally stimulating activities starting in childhood, and also by the presence or absence of depression, diabetes, smoking, high blood pressure, and other risks.
Observational studies have shown that people who engage in mentally stimulating activities may be less likely to develop dementia. But Knopman notes that such studies don’t prove cause and effect, so it’s not clear if mentally stimulating activities protect against dementia or whether people with healthier brains are drawn to those activities in the first place.
That said, Knopman says, “I think that socially engaging activities are particularly important, and that’s why I’m somewhat sceptical about the various commercial entities that seek to sell computer games to stimulate the brain. … If that’s done to the exclusion of socially engaging activity, it’s probably counterproductive.”