Healthy tips, this article is designed to give tips to readers about how they can improve or augment actions in their life to have a healthy lifestyle; it is not meant to be all inclusive but will include major components that are considered to be parts of a lifestyle that lead to good health. In addition to the tips about what people should do for healthy living, the article will mention some of the tips about avoiding actions (the don’ts) that lead to unhealthy living
“Healthy living” to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental “healthy living.”
All humans have to eat food for the growth and maintenance of a healthy body, but we humans have different nutrition requirements as infants, children (kids), teenagers, young adults, adults, and seniors.
For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods. Eventually, they develop into the more normal pattern of eating three times per day as young kids.
However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.
- Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
- The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products.
- Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet.
- Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
Healthy snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
Avoid eating raw or undercooked meats of any type.
Tips for special situations:
People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible.
man and women with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
People who prepare food should avoid using grease or frying foods in grease.
How to lose weight fast
People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
Physical activity and exercise is a major contributor to a healthy lifestyle; people are made to use their bodies, and disuse leads to unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development.
Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly.
continous exercise can help prevent coronary heart diseases, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength.
Regular fitness can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars.
continues exercise can help increase self-esteem and self-confidence, decrease stress and anxiety enhance mood, and improve general mental health.
Regular exercise can help control body weight and in some people cause loss of fat.
Thirty minutes of modest exercise at least 3 to 5 days a week is recommended, but the greatest health benefits come from exercising most days of the week.
Exercise can be broken up into smaller 10-minute sessions.
Healthy living involves more than physical health, it also includes emotional or mental health. The following are some ways people can support their mental health and well-being.
Get enough sleep daily; the CDC recommends the following by age group (naps inclusive);
12-18 hours from birth to 2 months, 14-15 hours from 3-11 months of age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11 hours for 5-10 years of age,
8.5-9.5 hours for 10-17 years of age and those 18 and above need 7-9 hours of sleep.
Elderly people need about 7-9 hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate a total of 7-9 hours of sleep.
Take a walk and reflect on what you see and hear at least several times per week.
Try something new and often (eat new food, try a different route to work, go to a new museum display).
Do some mind exercises (read, do a puzzle occasionally during the week)
Avoidance behavior is another key to wellness. Below are described some of the major items to avoid if a person is seeking a healthy lifestyle.