Content

• To step
• Method 1 of 3: Adopt healthy eating habits
• Method 2 of 3: Maintain a healthy body with exercise
• Method 3 of 3: Make lifestyle changes
• Tips

In today's hectic world we live in, maintaining good health is important. It is easy to be led by stress that leads us to choose poor nutrition and a poor lifestyle. Our diet, exercise and behavior can have a significant effect on our health. If your diet is poor or unhealthy, you can gain weight and you have an increased risk of chronic diseases (such as diabetes or high blood pressure). This also applies if you do not exercise regularly, which also means that you miss out on the many benefits of exercise. Smoking, dealing with stress poorly or not sleeping well can also have negative effects on your health. If you want to maintain a generally healthy body, you will have to make healthy choices in several areas in your life

To step

Method 1 of 3: Adopt healthy eating habits

1. Keep track of your calories. If you want a generally healthy body, then you will need to maintain a healthy weight. If you are overweight you do not have a healthy body.
   • Calories are a unit of measure. You get your calories through your food and drink, and that energy is used as fuel for bodily functions and activities.
   • If you consume too many calories, you can gain weight. If you don't eat enough calories, you can lose weight. The American diet is based on a 2,000 calorie per day diet.
   • You can change your amount of calories daily to meet your body's needs and maintain a healthy weight. For weight loss, omitting 500 calories from your diet is generally considered safe with the goal of losing one to two pounds per week.
   • You can use an online calculator or smartphone app to find out how many calories your body needs. A good rule of thumb is that a moderately active adult needs about 15 calories per pound of body weight to maintain their weight. Track your calories to see if your current diet is satisfactory.
2. Follow a well-balanced diet. A well-balanced diet is one of the most important conditions for a healthy body. Without a balanced diet it is very difficult to maintain health.
   • A balanced diet means that you eat something from every food group (almost) every day.
   • In addition, you will have to eat various foods from each group. With a wide variety of foods from the various food groups, you get a range of different nutrients.
   • In conclusion, a balanced diet means eating the correct portions of each food. If you eat mostly protein-rich foods, but very few fruits or vegetables, then your diet is not balanced. An example of good servings of each food group: 90-120 grams of protein, 1 cup of vegetables or 2 cups of leafy greens, 1/2 cup of chopped fruit, or a piece of fruit, and 30 grams or 1/2 cup of grains.
   • Balance your meals and snacks. Aim for three to four servings of protein, five to nine servings of fruits and vegetables, and three to four servings of grains (half whole grains) daily.
3. Choose lean protein sources. Protein is an essential nutrient in your diet. It provides the building blocks for many of your body's functions, including muscle mass maintenance, cell repair, and immune system support.
   • Lean protein sources include: poultry, eggs, fish, lean beef, pork, legumes (nuts and beans) and tofu.
   • Lean protein sources are low in fat and calories. This will help you get enough intake every day without exceeding your daily calorie limit.
   • Sufficient protein has also been linked to general health. For example: a healthy, moderate appetite and weight, a healthy cholesterol level and lipid level and less diabetes.
4. Make sure that half of your meal consists of fruits and vegetables. Fruits and vegetables are two of the most important food groups. These foods contain the most vitamins, minerals and antioxidants.
   • Eating plenty of fruits and vegetables is associated with a variety of health benefits, including: lower blood pressure, balanced blood sugar and less diabetes, reduced risk of stroke and cardiovascular disease, and the prevention of some cancers. risk of blindness.
   • Another thing to note about fruits and vegetables is that each color of fruits and vegetables contains different types of beneficial nutrients. In addition to eating enough portions per day, you also have to choose from different colors.
5. Go for whole wheat. Whole grain foods are associated with a variety of health benefits to promote overall health. Choose whole grains more.
   • Refined grains are grains that are more processed and have little nutritional value, compared to whole grains. They usually contain less fiber, protein and other beneficial nutrients.
   • Whole grains to try include: 100% whole grain pasta and bread, brown rice, whole grain oats, farro, millet, quinoa and barley.
   • While not all of your grains may be whole grains, health experts recommend that at least half of them are 100% whole grains. Some health benefits of whole grains are: more fiber and other beneficial nutrients, less risk of cardiovascular disease, diabetes and some cancers.
   • If you are trying to lose weight, you can also eat less carbohydrates.
6. Limit junk foods and processed foods. While there are many choices in processed foods (both healthy and unhealthy), they are often high in calories, fat, sugar and preservatives.
   • Most health experts advise against eating processed foods or junk foods in moderation. While they may not be the most nutritious choice, the occasional treat like this isn't a bad thing.
   • Choose wisely when you are going to eat convenience foods. Foods such as chips, crackers, sweetened beverages, frozen meals, fast foods, pastries, or sweets should not be a daily occurrence.
   • There are many foods that are still considered very healthy and nutritious, but are "processed". These are okay to eat regularly. A few examples: canned vegetables (look for cans marked "low sodium"), frozen vegetables and fruits, pre-washed lettuces and dairy products.
7. Drink adequate amounts of water. Water is an essential nutrient in your diet and plays several important roles in your body. If you don't get enough fluids every day, you run the risk of dehydrating.
   • Most adults need at least eight (200 ml) glasses of fluid daily. But some experts recommend drinking 10-13 glasses daily.
   • If you are physically active or you sweat a lot or during physical activity, you will also have to drink more to replace the fluid that you have lost.
   • Drink caffeine-free and sugar-free drinks, as they are the healthiest and most hydrating. For example, water, flavored water and decaf and herbal tea are suitable.
   • Dehydration has many negative side effects, ranging from minimal complaints to serious health effects. Some are: fatigue, drowsiness, headaches, mood swings, kidney stones and urinary tract infections.
8. Take vitamin and mineral supplements. Some health and nutritionists recommend taking multivitamins on a daily basis. These "all-in-one" supplements can serve as a backup for those days when you don't eat healthy or don't get enough nutrients through your diet.
   • Supplements can also be useful for people with food allergies or intolerances, very picky eaters, or those with dietary restrictions (such as vegetarians or vegans).
   • Supplements are not intended to replace food or to provide the greatest need for nutrients. Those who generally eat a healthy diet do not need supplements. Moreover, vitamin supplements in a healthy diet and lifestyle will not improve your health, or cure or reduce disease. They are only suitable as a backup.
   • Always talk to your doctor about supplements that may be right for you - supplements can interact with medications and are not always safe for everyone. In addition, inform all doctors which supplements you are taking, how much and how often.

Method 2 of 3: Maintain a healthy body with exercise

1. Do enough cardio. Cardiovascular or aerobic exercise is a very important part of a healthy lifestyle and body.
   • There are many health benefits associated with regular and consistent exercise. Some are: improved mood, improved sleep, better blood circulation, a healthy weight, lowering blood pressure and less risk of a stroke, a better insulin balance, it improves lipid and cholesterol levels in the blood, increases energy and can help to develop a more positive self-image .
   • Health experts recommend doing at least 150 minutes of cardio activity (or 30 minutes five times a week) every week. You can get even more out of this by doing 300 minutes of cardio a week (or five times one hour a week).
   • Do a variety of activities every week. Exercises to do include: walking, jogging / running, dancing, swimming, aerobics classes, cycling or walking.
2. Do one to three days of strength training. The counterpart of cardio is strength training or resistance training. These activities have various health benefits and help build and maintain lean muscle mass. Strength training and increased muscle mass can even increase your metabolism and aid in weight loss.
   • Regular strength training has several benefits, in addition to developing stronger muscles. Regular strength training reduces the risk of osteoporosis by making your bones stronger and denser.
   • Experts recommend doing strength training about two days a week. It's important to train every major muscle group, including the arms, legs, chest, back, and core muscles. Lift free weights, work with weight machines or train with your own body weight, as is the case with yoga or pilates.
   • Have at least one day of rest between each training day for all your muscles to recover and recover efficiently.
3. Exercise more during the day. In addition to strength training and planned cardio, it is also important to simply exercise more during the day and increase your basic activity. While these types of activities aren't huge calorie burners, they do have a significant amount of positive health benefits.
   • Basic activities are those exercise or activities that you do regularly. This could be something like working in the garden or doing household chores, climbing stairs or how much you walk every day.
   • There are studies that indicate that even after sitting for one or two hours, negative side effects occur, such as reduced blood flow, fewer calories burned, and more difficulty controlling chronic conditions (such as high blood pressure or diabetes).
   • In addition to just getting more exercise, some health experts even recommend getting up for a few minutes about every hour to exercise.

Method 3 of 3: Make lifestyle changes

1. Stop smoking. Most people know that smoking is unhealthy and has a variety of negative health consequences. If you currently smoke, you should seriously consider quitting - to improve your own health and that of others.
   • Smoking has been linked to many health problems, including: lung cancer and complaints, cardiovascular disease, high blood pressure, diabetes, blindness and mouth complaints.
   • There are many different methods to help you quit smoking cigarettes or other tobacco products. There are over-the-counter remedies (such as chewing gum), patches, prescription medications, and even counseling programs.
2. Limit your alcohol consumption. Some studies indicate that very moderate alcohol consumption (less than one to two drinks every few days) can have positive effects on your health. However, many people drink more than this, which has negative health consequences.
   • Heavy drinking or excessive alcohol consumption (more than three drinks a day) or up to seven drinks a week can lead to a variety of negative health issues, including: pancreatitis, stroke, high blood pressure, liver and brain damage.
   • The recommendations for the consumption of alcohol are: women less than one glass a day and men less than two glasses a day.
3. Get plenty of sleep. Regular and consistent sleep is very important to good health. Insufficient sleep can have negative consequences for your health.
   • Lack of sleep can lead to a variety of problems: weight gain, increased hunger, fatigue, poor concentration, memory problems and even lower life expectancy.
   • Get at least seven to nine hours of sleep a night. Go to bed earlier and stay in bed longer to get those extra hours of sleep.
   • Also make sure to turn off your TV, smartphone, tablet or laptop. The light from these devices can make it difficult to fall asleep.
4. Manage your stress. Chronic low stress is very common these days. It doesn't seem to have a negative impact on your health or body, but it does have a major impact.
   • Stress can lead to a variety of negative health issues, including insufficient sleep, weight gain or weight loss, mood swings, fatigue / exhaustion, and more.
   • Limiting your stress is very important for good general health. There are several things you can do to help with stress management, including talking to a friend or family member, going for a walk, meditating or doing yoga, taking a short nap, or listening to your favorite music.
   • If you are having trouble reducing stress, you may want to consider seeing a therapist.
5. Weigh yourself. Your weight is an important factor in determining whether you are generally healthy. Being overweight or underweight is not healthy and can contribute to negative health effects.
   • Stand on the scale and measure your weight. Most experts suggest weighing you once a week, at the same time of day (right when you wake up is best), wearing the same clothes (or without it). If you want to lose weight, you can stand on the scale up to three times a week.
   • If your weight is too low or too high, make any desired changes to your diet, exercise level, or lifestyle to achieve a healthier weight.
   • You can also track your BMI, waist circumference or body fat percentage to get a more accurate picture of whether or not you are at a healthy weight for your age, gender and body type.
   • Remember that weight fluctuates all the time and changes throughout the day, week, and month due to various variables (such as women's menstrual cycle, what you ate, how much fluid you took in, etc.).
6. Get regular check-ups by your doctor. One of the most important ways to get (and stay) healthy is to visit your doctor or other doctors. These doctors can help you to control health complaints that you have, but also offer support in preventing any chronic complaints.
   • In any case, visit the doctor, dentist and / or other doctor who is important for your current condition once or twice a year. Even if you are healthy, it is still important to go so that that doctor knows your basic health status at the time.
   • If necessary, go to a recognized dietitian. You can also consider seeing a licensed dietitian. These health care professionals can guide you through healthy nutrition to maintain or improve your health.
   • Consider seeing a life coach or therapist. Often times, sticking to a healthy diet or exercise plan is easy. Controlling the stress of life can often be more difficult. If you are unable to experience less stress or be satisfied, consider seeing a life coach or therapist to learn how to better manage your emotions.

Tips

• Always talk to your doctor before making any changes to your diet, exercise routine, or lifestyle. They can tell you whether your changes are safe and suitable for you.
• Make small changes over time. This makes it easier to sustain these changes for a lifetime.
• All of these small lifestyle changes can improve your health and fitness. You will feel better both emotionally and physically. It is very important to improve your health, to be happy and to enjoy life.