How to live a healthy lifestyle (with photos) - tips

Content

Steps
Advice
Warning
What you need

A healthy lifestyle is more than just an occasional salad or a short walk every few weeks. On the other hand, while it takes more effort to lead a healthy lifestyle, it is worth it if you want to stay healthy. To maintain a healthy lifestyle, you need to persistently choose healthy foods, incorporate more exercise and physical activity into your daily routine, and stay clean. In addition, you need to avoid unhealthy habits like fasting and not getting enough sleep. To improve your lifestyle, you need to make gradual changes and once you do that, your health will be better.

Steps

Part 1 of 4: Choose healthy foods

Choose foods with very little unhealthy fats. Unhealthy fats include trans fats and saturated fats. These fats raise LDL cholesterol levels - often linked to an increased risk of cardiovascular disease.
- Foods high in trans fats include foods made with "partially hydrogenated oils", such as shortening or margarine. Pies, fried foods, frozen pizzas, and other foods that go through a lot of processing are often high in trans fats.
- Foods high in saturated fat include pizza, cheese, red meat and whole-fat dairy products. Coconut oil is high in saturated fat but also helps to increase good cholesterol, so you can use it in moderation.
Eat healthy fats in moderation. Polyunsaturated, monounsaturated, and omega-3 fats are all healthy choices. These fats help lower LDL cholesterol, increase HDL cholesterol - work to reduce the risk of cardiovascular disease.
- Choose oils such as olive oil, canola oil, soybean oil, peanut oil, sunflower oil, and corn oil.
- Fish is rich in omega-3 fatty acids. Choose fish like salmon, tuna, mackerel, sardines, and herring. You can also get omega-3s from plant sources, for example from flaxseeds, vegetable oils, legumes, and seeds. However, plant-based fats are not efficiently processed by the body.
Choose foods low in sugar and high in highly refined carbohydrates. Limit your consumption of sweets, soft drinks, sweet fruit juices, and white bread. Choose whole fruits, freshly squeezed fruit juices, and whole grain breads.
Eat a variety of whole foods instead of processed foods. Whole foods provide a well-balanced source of nutrients, including healthy carbohydrates, protein, fats, and other nutrients.
- Eat plenty of fruits and vegetables because they are rich in vitamins and minerals. Try to eat a variety of fresh fruits and vegetables instead of canned ones (which often contain added sugar or salt).
- Choose lean meats, beans and tofu as they are rich in protein.
- Eat whole grains like bread, whole wheat pasta, brown rice, and quinoa.
- Incorporate organic food. Buy from your natural grocer or local farmer's market.
Organic foods are not much more nutritious but contain less residue from pesticides or food additives. In addition, organic food is also more environmentally friendly.
- If price is an issue, you should consider buying only some organic foods, eg apples, berries, nuts (peaches, nectarine, etc.), grapes, celery, bell peppers , potatoes and salads. When grown normally, these foods are often sprayed with more pesticides than other agricultural products.
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Part 2 of 4: Increase exercise

Start and end exercise by muscle stretching. Gentle stretches help warm muscles before exercise and relax muscles after exercise.
- Try stretching your calf muscles. Stand at arm's length from the wall and place your right foot behind your left leg. Bend left leg forward, while keeping right leg straight and touching the floor. Hold the stretch for 30 seconds, then switch legs.
- Stretch your hind thigh muscles. Lie on the floor, near a wall or door frame. Raise left leg and place heel on wall. Stretch leg until back thigh feels stretch. Hold for 30 seconds, then switch legs.
- Stretch your hip flexors. Kneel on your right knee with your left foot in front of you. Shift your body weight while leaning toward your left leg. You should feel a stretch in your right thigh. Hold for 30 seconds and then switch sides.
- Stretch your shoulder muscles. Place your left arm across your chest and use your right arm to hold your left arm. Hold for 30 seconds and then switch sides.
Visit the gym 3-5 times a week. Exercise for 30 minutes to an hour, combining both cardio and strength training. Experts recommend at least 150 minutes of moderate-intensity aerobic exercise per week.
- Try to do strength training at least 2 times per week.
Exercise near home. Go for a brisk walk or take your dog for a walk. Make sure to move at a moderate speed for at least 30 minutes.
Join in vigorous daily activities. Taking care of your garden and cleaning the house are both powerful activities to help you exercise. Alternatively, you can incorporate activities into your daily routine, like taking the stairs instead of the elevator, parking your car away from your destination and taking a brisk walk during lunch break.
Limit motorbike / car ride. Instead, go for a walk or bike ride. If you take public transport, get off a few stops early and walk the rest of the way. advertisement

Part 3 of 4: Avoid unhealthy habits

Avoid Yo-yo diets. After you lose weight through improving your lifestyle, you need to work harder to maintain it instead of letting your weight fluctuate.
Avoid fasting. Avoid liquid-only diets, weight loss pills and other weight loss supplements, unless applied under the supervision of a doctor. In general, a diet or product that has one of the following factors is considered an expedited diet.
- Promises extremely fast weight loss (more than 0.5-1 kg per week)
- Promises to help lose weight without changing habits
- Forcing you to spend a lot of money
- Limit your food choices and do not recommend a nutritionally balanced diet
Exercise in moderation. Exercising for too long, too often or with too much intensity can increase your risk of injury. Make sure to get some rest between workouts.
Know your weight. Being overweight or underweight are both unhealthy bodily states. You should consult a doctor or a reputable weight chart to determine your ideal weight for your age and organs.
Avoid smoking and consuming alcoholic beverages. Smoking is associated with many health risks, including heart or liver disease and many cancers. Alcohol has also been linked to health problems, including liver disease, cancer, heart disease, alcohol poisoning and depression.
Don't skip sleep. Research shows that people who sleep less often weigh more. Adults need 7-9 hours of sleep each night.
- Children and teenagers need more sleep. Young children need 10-14 hours of sleep, children 7 years old need 9-11 hours of sleep and teenagers need 8-10 hours of sleep each night.
Always wear sunscreen. Sun exposure causes many health problems, including skin cancer. Every time you go out, wear protective clothing and wear a broad spectrum sunscreen with an SPF of at least 30. Apply sunscreen on even shady (cloudy) days. advertisement

Part 4 of 4: Remember to keep clean

Take a shower every day. Take a shower if you've just engaged in an activity that makes you sweat. This will help reduce body odor, body acne and other hygiene related problems like scabies.
Brush teeth and Brush your teeth with floss daily. Regular flossing not only prevents bad breath, but also reduces the risk of gum disease.
Clean feet. Be sure to scrub between your toes to prevent foot thrush and foot odor.
Wear clean clothes. In particular, always change underwear and socks once a day.
Hand washing. Wash your hands before and after handling food, after using the toilet, before and after handling minor wounds, after blowing your nose, coughing, or sneezing.
- The US Centers for Disease Control and Prevention (CDC) recommends washing hands with soap and warm water for at least 20 seconds or enough time to hum the song "Happy Birthday" twice.
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Advice

Always drink plenty of water.
Discover information about positive psychology and lasting happiness. Happy people often seek out and act on health information. So, paying attention to your happiness levels can help you enjoy a healthy lifestyle.
Regular exercise every day helps to strengthen the immune system. In addition, exercise also helps prevent "diseases caused by too much", such as cardiovascular disease, cancer, diabetes and obesity. Remember that physical health also affects mental health. Physical activity improves mental health and prevents anxiety and depression.
Take a multivitamin supplement to ensure you get enough vitamins and minerals.
Try to smile and laugh more (choose interesting topics when chatting with your friends; watch some videos that make you laugh; try to see the interesting side of every situation, ...). As a result, you will feel energized and healthier.