Everyone knows the value of health and how it determines the quality of life; after all, we all use the phrase “health is wealth.” But leading a healthy life isn’t a product of chance; instead, it requires conscious and intentional effort accompanied by commitment and discipline.
Because it’s quite easier to live an unhealthy lifestyle, statistics show that more than 39% of the world is obese or overweight. The leading causes of obesity are eating too much and moving too little, and several health conditions have been linked with the problem. These include high blood pressure, diabetes, stroke, cardiovascular disorders, etc.
For the fact that you’re here, you probably want to learn tips and ideas to help you live a healthy life and stay fit. In that case, congratulations on making the decision and taking a step! To help you achieve your goals, we have culled out X simple yet highly effective tips. So without further ado, let’s dive right in.
1. Eat Healthy Food
This will first mean staying off unhealthy foods and then incorporating more healthy foods into your diet. For clarity, unhealthy food refers to food items with little or no nutritional value. While many unhealthy foods taste good, they put us in danger of several health risks. Some of the most common unhealthy foods are:
- Soft drinks
- Refined food
- Saturated fat
- Animal fats like cheese, ghee, full-fat milk, red meat, beef
- Junk food like burgers, chips, and pizza, among others
Instead of consuming these unhealthy foods, replacing them with natural and healthy means can skyrocket your progress towards becoming fit and healthy. Try consuming more good food as they can help you burn more calories and get in shape quicker. Some highly-recommended foods include
- Leafy green vegetables like spinach, collard, cabbage, kale, etc.
- Cruciferous vegetables, e.g., broccoli, Brussels sprouts, cauliflower, etc.
- Fruits and berries, e.g., apple, mangoes, avocado, banana, strawberries, orange, melons, peaches, pears, pineapples, etc.
- Nuts and seeds, e.g., chia seeds, coconut, walnuts, etc.
- Herbal teas, lemon water, and water
Healthy food supplies all the nutrients required by the body for proper growth and development. Thus, you want to ensure you’re eating the right food to help you stay healthy and develop your dream physique.
2. Incorporate supplements to meet energy demands
The energy we use for daily activities comes from three fundamental fuels; carbohydrates, lipids, and proteins. Depending on how much physical activity you engage in, each individual’s daily energy demand varies.
For us to stay healthy, our daily energy demand must balance our energy expenditure. Think of this like a seesaw where energy intake and expenditure sit at each end of the plank. The energy intake should be equivalent to its expenditure to keep the system at equilibrium.
When the body burns more energy than it consumes, it can lead to rapid weight loss, and energy balance becomes negative. Surprisingly, some people do not meet the daily energy demand of their bodies, leading to unhealthy living. Luckily, natural supplements can help most people effortlessly meet their daily energy demands.
Natural supplements are products manufactured from natural ingredients and intended to supplement the diet. They come in various forms such as tablets, powder, liquid, and capsules and contain just about the same nutrients as their raw form. You’d get a wide variety of vitamins, minerals, antioxidants, fiber, and fatty acids from them, and they provide various health benefits depending on their constituents. Natural supplements are available in various stores online and offline, and they can help promote healthy living.
3. Exercise regularly, but not strenuously
Unarguably, regular exercise is a core factor in fitness. While eating nutritious food will help grossly reduce your fats intake, regular exercise will help with body sculpting, muscle building, and overall body structure.
Unlike many people think, exercising does not have to feel like climbing a mountain. Even simple exercises like walking, squats, lunges, and so on can produce tremendous results when done regularly. Get at least one hour of daily exercise to keep you healthy and in shape.
If you’re obese or overweight, you might want to engage in a high-intensity workout to help speed up the fats burning process. Exercises also offer lots of benefits to the body. Some are listed below:
- It improves your mood and makes you feel happier
- It helps you build strong bones and muscles
- It reduces your risk of developing chronic diseases
- It helps you look younger and more attractive
- It boosts brain health and memory.
4. Don’t deny yourself quality sleep
You may not know it, but getting enough sleep is an intrinsic part of healthy living. Typically, you should get at least 7 hours of good-quality sleep every night to stay on top of your health. Sleep does more than recharge our “batteries” when we get stressed or used up from the day’s task. It helps the body repair, restore, and rejuvenate.
In fact, sleep plays a major role in helping us lose or maintain body weight, according to experts. Studies have shown that people who get less than seven hours of sleep per night tend to gain more weight and may even be at risk of obesity. Getting quality Sleep helps not only to boost your physical health but also puts your mental wellness in the best state.
People who enjoy regular quality sleep will:
- Become more focused and productive
- Maximize athletic performance, e.g., reaction time, motor skills, muscular power, and muscular endurance
- Develop a healthier heart
- Have a stronger immune system
- Feel happier and more satisfied, leading to better emotional well-being
Getting enough sleep can dramatically reduce the risk of heart diseases, diabetes, stroke, and other health conditions. On the flip side, your wellness will be at risk without good sleep. It may affect metabolism, immune system, mood, concentration, emotional well-being, memory, motor skills, stress hormones, etc.
Other ways to promote healthy living include limiting stress, drinking plenty of water, getting rid of bad habits (e.g., smoking, alcoholism), and getting regular medical checkups. Living in health and wellness doesn’t have to be so difficult. It’s all about taking conscious steps, learning good habits, and discarding harmful ones.