We are continually hearing about the relevance of leading a healthy lifestyle. However, sometimes we consider that this is part of our day to day, but we don’t even know where to start. Do you want to know how to achieve it? Well, here are 10 tips to have a healthy lifestyle.
1. Do physical activity
One of the main tips for a healthy life is, without a doubt, exercising. Experts recommend getting about 150 minutes of moderate physical activity a week . This is important for all people, because among other things:
- It is good for the heart and circulation.
- Helps burn excess calories.
- It is pure motivation.
- Maintains or increases muscle mass.
- In addition to helping physical health, it also favors emotional.
You don’t have to be an experienced athlete to make time for physical activity. Also, when starting out, you should not only think about gyms. There are many alternatives to exercise , and it can even be easily included in our daily routine.
For example:
- Take a walk on breaks from work.
- Dedicate time to a sporting activity with the family on weekends.
- Always use the stairs, instead of the elevator.
2. Eat a varied diet
Eating habits and healthy lifestyles always go hand in hand . To enjoy good health we need to obtain more than 40 nutrients. Well, no food can provide us all at once.
Therefore, food choices must be made in a balanced and continuous manner. That is, not just in an isolated meal.
Within your diet you cannot miss fruits and vegetables . These foods provide a large amount of minerals and vitamins, as well as fiber, essential for optimal functioning of intestinal transit.
In addition to everything mentioned, within the dietary guidelines, it is important to take into account the regularity and size of the portions. Skipping meals is not healthy and neither is it, for example, not having breakfast to increase the amount at lunch.
3. Reduce the intake of salt and sugar
A high salt intake can raise blood pressure and the risk of coronary heart disease. Therefore, it is crucial that you reduce your intake.
Some steps for them are:
- Avoid putting salt on the table so as not to be tempted to throw him out of inertia.
- Never add salt without having tasted the food first.
- Try substituting salt for spices. In this way you will increase the variety of flavors and aromas.
- When you shop, choose products with a lower sodium content than you are used to.
As for sugar, we know how attractive (and addictive) it is. Sugary foods are very caloric, so their consumption should be very moderate.
To replace sugar, for example, in coffee, use alternatives like stevia.
4. Avoid tobacco
Tobacco can cause many diseases. Some of them, as we know, can lead to death:
- Heart attacks.
- Lung, mouth, esophageal and larynx cancer, among others.
- Stroke.
- Chronic bronchitis.
- Emphysema.
Therefore, it could be said that tobacco is the most easily preventable cause of death. Without a doubt, within any of the healthy lifestyles, there is no place for tobacco.
5. Exercise your mind
Working on mental abilities is another of the important tips on healthy living.
Do not neglect your brain by giving importance to the body or other things. Read, write, do crossword puzzles, sudoku puzzles or calculation exercises. Brain training is essential to prevent cognitive decline .
6. Control your weight
The World Health Organization recommends maintaining a balanced weight to reduce the risk of suffering diseases such as hypertension, diabetes and cardiovascular diseases, in the case of obesity .
A weight below normal is not healthy either. This can be directly related to chronic fatigue, depression, anemia, and some heart problems.
A balanced diet, along with some changes in lifestyle (such as physical activity), will help you maintain a proper weight.
7. Get enough sleep
Leading a healthy lifestyle is much more than eating well and being active.
Sleep is crucial in the restoration of the central nervous system , as well as giving us the possibility of restoring our physical and psychological functions through rest.
When we do not sleep well, our fatigue will accumulate, we will find ourselves sleepy during the day and we will not be able to give our best, diminishing our physical and mental performance.
8. Do things that motivate you
Healthy lifestyles also involve devoting time to activities that make us happy and motivate us.
The positive mood generated by these activities improves our psychological well-being and health in general.
In addition, they help reduce stress, a factor that can weaken us not only mentally, but also affects our immune system.
From listening to music, to dancing, to doing manual activities, or simply meeting up with friends to chat or spending time a week to make plans as a couple . Do not forget that all that is also health!
9. Drink plenty of fluids
Within eating habits and healthy lifestyles, we cannot forget the relevance of hydration .
Ideally, adults should drink about 2 liters of fluids a day. This amount should be higher if it is very hot or if you are very physically active.
Obviously, water is the best source of liquids, but it is not the only one. Infusions, fruit juices or milk are also valid, as long as they are not the main source.
10. Reduce the intake of saturated fats
Another of the healthy living tips is to reduce the intake of saturated fats. It is important to emphasize the “decrease” part, since many people consider that the appropriate thing is to eliminate them.
That is an error. Fats are relevant for the body to function properly. What happens is that excessive consumption of them can have a negative impact on cardiovascular health and weight.