If you ask 50 people to define what a healthy lifestyle looks like, you will likely get 50 different answers. Ultimately, it is up to each individual to decide how they will maintain their healthiest self.
Start small by making positive changes to your daily routine. Taking these steps will help you build healthier habits that will last a lifetime.
Eat a Balanced Diet
A balanced diet is important because it supplies the fuel your body needs to function properly. Without balanced nutrition, your body is prone to disease, infection, and exhaustion.
Eating a well-balanced diet of fresh fruits, vegetables, lean protein, whole grains, and healthy fats will help you to maintain a healthy weight and avoid diseases such as heart disease and diabetes. A healthy eating pattern also helps you to manage stress and boosts your mental health, check out here.
To achieve a balanced diet, focus on whole foods and cut back on refined or processed foods. Eat plenty of vegetables and fruit (2-3 servings a day) and limit salt, sugar, and unhealthy fats. Choose lean meats, fish, eggs, nuts, seeds, and beans. Use vegetable, olive, canola, or peanut oil to cook with and skip fried foods in favor of grilled, baked, or steamed options. Drink water and avoid soda and other sugary drinks.
Exercise Regularly
Besides eating right, exercising regularly is a key part of healthy living. This is especially important as you age because it can help you maintain a healthy weight, which can reduce your risk of heart disease and diabetes.
Ideally, you should get 150 minutes of moderate-intensity aerobic physical activity weekly and exercise your major muscle groups at least two to three times per week. For example, try walking, jogging, swimming or an at-home Pilates workout. It is important to find a physical activity that you enjoy so it doesn’t feel like a chore.
If you are unable to commit to 30 minutes of exercise on most days of the week, try breaking up your workout into three 10-minute sessions. Getting enough physical activity also helps improve mood and sleep. If you are unsure of how to begin a regular exercise routine, talk with your doctor or a physical therapist to learn what is best for your health.
Get Enough Sleep
A full night of sleep can help you maintain a healthy lifestyle by giving your body and mind time to rest. Insufficient or poor quality sleep can lead to weight gain, reduced performance at work and in the gym, and may increase your risk for mental health conditions like depression.
Your body does more than just recharge while you snooze: While you sleep, your brain strengthens memories and helps you to learn new skills—such as a foreign language or a tennis swing. Getting adequate amounts of sleep can also improve your decision-making skills, which can reduce the risk of accidents and injuries on the job or while driving.
Although individual needs for sleep vary, most adults need between seven and nine hours of sleep each night to stay healthy. Good sleep hygiene includes creating a regular schedule for going to bed and waking up, practicing stress management techniques, turning off electronic devices in the hour leading up to sleep, and keeping your bedroom dark and relaxing.
Manage Stress
Stress is normal, but when it becomes long-term, it can impact your health. It can cause the release of hormones that affect blood pressure, heart rate, nutrient absorption (including fat metabolism and your ability to fight off illness), sleep patterns, eating habits and your immune system.
The best way to manage long-term stress is through healthy lifestyle habits. However, changing these habits can be challenging — especially when you are already feeling overwhelmed.
Conclusion:
Take one step at a time. For example, if your commute to work stresses you out, try listening to music or a podcast on your drive to help you relax. Avoid people or things that make you feel stressed if possible. If you find that you are constantly reacting to a certain stressor, see if you can change it, like changing your route to the grocery store or finding a way to be more prepared for traffic jams. It is also important to stay connected with family and friends, which can help to alleviate stress.