Are you looking to improve your physical and mental health and live a happier, healthier life? Look no further! Healthy living is not complicated.
As we discussed in another article, “12 habits to get success in life.” you read about how controlling your mind can get you to the doorstep of success. And in this article, you will learn about healthy living. Things you should follow daily to keep yourself healthy and fit.
These tips can improve your Physical & Mental health and help you live a happier and healthier life. So, It is important to consider these tips and try to incorporate them into your daily routine.
Now, Without wasting any time, let’s get started with seven tips for healthy living that will help you reach your wellness goals:
1. A Good Morning is always a Good Day
Having a good morning can set the tone for the rest of your day. This can be achieved by waking up early and getting fresh air by walking, running, and exercising. This can help improve your mood and refresh your body.
If you’re not a morning person, it may take some effort to get yourself out of bed, but it’s important to try and establish a regular morning routine. Remember, “It takes 21 days to make up a habit and 90 days to make it a Lifestyle.” So, it’s important to be consistent and try to make good morning habits a part of your daily routine.
Good sleep is also important for maintaining good health. Getting proper rest can help your body recover and function properly. Aim for 7-9 hours of sleep per night is recommended. In addition to a good morning routine and getting enough sleep, it’s important to focus on other aspects of healthy living, such as eating a healthy diet, staying active, and managing stress. All of these factors can contribute to overall well-being.
2. Never Skip Breakfast
Healthy living is not Algebra that not everyone will understand. You might have learned as a kid that a real day starts with a real breakfast; don’t skip that. Skipping breakfast can have negative effects on your health and well-being.
You may be in a hurry for your school, job, or anything else but let me remind you that breakfast is a necessity, not an option you can skip.
Breakfast is often referred to as the most important meal of the day because it helps kickstart your metabolism and provides the energy and nutrients your body needs to function properly. When you skip breakfast, you may feel tired and sluggish, and you may be more likely to make poor food choices later in the day.
Eating a nutritious breakfast can also help improve your cognitive function and concentration, which can be especially beneficial if you have a busy day ahead.
Incorporating a healthy breakfast into your daily routine can benefit your overall health and well-being. So, try to make time for breakfast every day and choose nutritious options to fuel your body and mind.
Side Effects Of Skipping Breakfast:
- Lowers Your Metabolism
- Leads to overeating for the rest of the day
- Decreased energy and concentration
- Increased cravings and poor food choices later in the day
- Decreased performance in school or at work
- It stops you from losing weight
- Increased risk of obesity and other health problems
- Poor blood sugar control
- Increased Risk of Heart Disease
Foods You Should Consume For Breakfast:
Go for Less Oily, No-Sugar, No Processed Food.
Some healthy breakfast options include:
- Whole-grain cereal with milk and fruit
- Oatmeal with nuts and fruit
- A veggie omelet with whole-grain toast
- You can eat Fruits(no need to have a variety of fruits every day)
- Patties (Oats, Mixed Veg, Sprouts)
- Cooked sprouts
- Baked Vegetables
- Parathas(not floating in oil or ghee)
- Idli Sambar
- Whole grain cereal with milk and fruit
- Oatmeal with nuts and fruit
- Veggie omelet with whole-grain toast
- Whole grain waffles with fresh berries and yogurt
- Smoothie with fruit, spinach, and protein powder
- Avocado toast with a hard-boiled egg
- Greek yogurt with nuts and honey
- Breakfast burrito with scrambled eggs, beans, and vegetables
- Peanut butter and banana on whole-grain toast
- Quiche with vegetables and a side of fruit
This is just a very small list of healthy breakfasts. You can find many more options online or from a health/nutrition expert.
Bad Breakfast, You Should Definitely Avoid:
- Donuts, pastries, and other sugary baked goods
- Processed, pre-packaged breakfast foods high in additives and preservatives
- Sugary cereals
- Breakfast sandwiches from fast food restaurants
- Pancakes or waffles made with white flour and topped with syrup
- Processed meats, such as bacon and sausage
- Fried eggs and fried potatoes
- Full-fat cheese omelets with white toast
- Milk and cereals high in added sugars
- Fruit juices are high in sugar and calories but low in nutrients
- Aalu Tikki
- Misal Pav
- Vada Pav
- Fruit Juices (they contain too much sugar and no fibers at all)
Again, this is a very small list of unhealthy breakfasts. You can find many more options online or from a health/nutrition expert. Remember to avoid any food which is Oily or deep fried, has a high amount of sugar, or is Processed Food.
Related Article: Reasons Why Are You Not A Priority In Anyone’s Life?
3. Avoid Sitting a lot
Do you find yourself sitting for long periods throughout the day? If so, you’re not alone. Many spend hours sitting at their desks, in front of the TV, or on their phones. But sitting for too long can have negative effects on your health.
To reduce the negative effects of sitting, it’s important to incorporate regular physical activity into your daily routine. This can be as simple as taking breaks to stretch or walk around, going for a walk or bike ride after work, or participating in a structured exercise program.
If you work in an office, take a small break after every hour or so to relax your muscles. Take 1-2 minutes to stretch and relax your muscles. You can do it by making an excuse for drinking water, going to pee, or talking directly to your boss.
Difficult to do? Guess what?
We are talking about Healthy Living, The way of Healthy Leaving. Fair Enough?
Never sit for more than an hour or so regularly. Take a small break after some time to stretch and relax, drink little water and get back to your work.
Sitting for long periods can have negative effects on your health. Prolonged sedentary behavior, or a lack of physical activity, has been linked to an increased risk of several health problems, including
- Stiff Shoulders and Neck
- Weak Legs and Glutes
- Tight Hips and a Bad Back
- Poor Bone Health
- Poor Muscle Function
- Type 2 Diabetes
- Heart Disease
- Certain Types of Cancers
- Heart Diseases
- Poor Mental Health
- Increased Risk of Premature Death
In addition to regular exercise, it’s also important to try to reduce the amount of time you spend sitting. Some ways to do this include standing or walking during phone calls, taking the stairs instead of the elevator, and standing or walking during commercial breaks while watching TV.
By incorporating regular physical activity and reducing your time sitting, you can improve your physical health and reduce your risk of developing certain health problems.
4. Drink Enough Water Daily
Drinking enough water is important for maintaining good health. Water is essential for many bodily functions, including regulating body temperature, transporting nutrients, and removing waste. When you don’t drink enough water, you may become dehydrated, which can cause symptoms such as thirst, fatigue, and dizziness.
In addition to plain water, you can get hydration from other sources, such as fruits and vegetables, which contain high amounts of water, and beverages like milk and herbal tea. It’s also important to avoid sugary drinks, which can contribute to dehydration and negatively affect your health.
I’m not saying drink 10-15 liters of water daily. Drink enough water to keep yourself hydrated all day. Your urine’s color tells a lot about your body. The standard urine color should be light yellow. An average person weighing 60kg should drink at least 2-3 Litres of water daily. And Please! Slowly eliminate other drinks like coke or soda and replace them with water or coconut water.
We often miss drinking water just because water is not easily reachable, and we don’t bother drinking water. Our body is composed of water, so make sure you stay hydrated. During moderate exercise, coconut water can help the body rehydrate. It can be consumed daily as it is low in calories, rich in potassium, fat, and cholesterol free.
But unfortunately, for athletes and dehydrated people, potassium doesn’t help the body rehydrate faster. Use it to keep your body hydrated rather than to use it for rehydrating.
To ensure that you are getting enough water, it’s important to drink plenty of fluids throughout the day. The amount of water you need may vary depending on factors such as age, sex, weight, and level of physical activity.
You can help maintain good hydration and support the body’s important functions by drinking enough water daily.
|Demographics||The daily recommended amount of water (from drinks)|
|Children (4–8 Years Old)||5 cups, or 40 total ounces|
|Children (9–13 Years Old)||7–8 cups, or 56–64 total ounces|
|Children (14–18 Years Old)||8–11 cups, or 64–88 total ounces|
|Men (19 Years and Older)||13 cups, or 104 total ounces|
|Women (19 Years and Older)||9 cups, or 72 total ounces|
|Pregnant Women||10 cups, or 80 total ounces|
|Breastfeeding Women||13 cups, or 104 total ounces|
5. Avoid Junk or Processed Food
Do I need to explain anything about this? Highly advised but least followed.
Everyone loves junk food, including me but let me tell you; it won’t harm much until you include it in your daily routine or add it to your regular food item.
So, what exactly is Junk Food?
Junk and processed foods are high in calories, sugar, and unhealthy fats and low in essential nutrients. Good food wrongly cooked is also considered junk food (Deep Fried, Highly Oiled, etc.). These foods can contribute to weight gain and increase the risk of health problems such as obesity, type 2 diabetes, and heart disease.
People who have obesity, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, including the following:
- All causes of death (mortality)
- Osteoarthritis (a breakdown of cartilage and bone within a joint)
- High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
- Type 2 diabetes
- Coronary heart disease
- Gallbladder disease
- Sleep apnea and breathing problems
- Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
- Mental illnesses such as clinical depression, anxiety, and other mental disorders
- Body pain and difficulty with physical functioning
- High blood pressure (Hypertension)
- Low quality of life
In contrast, a healthy diet includes a variety of nutritious foods that provide the body with the energy and nutrients it needs to function properly. These foods include fruits, vegetables, whole grains, lean proteins, and healthy fats.
To avoid junk and processed foods and eat a healthier diet, try to:
- Limit your fast food intake and meals from restaurants, which are often high in calories, fat, and sodium.
- Read labels and choose products made with whole, natural ingredients and low in added sugars and unhealthy fats.
- Prepare meals at home using fresh ingredients rather than pre-packaged or processed foods.
- Choose whole grains, brown rice, and whole wheat bread instead of refined grains.
- Include a variety of fruits and vegetables in your meals and snacks.
By making these healthy choices, you can improve your overall health and reduce your risk of developing certain health problems.
Related Article: The Four-Quadrant Matrix: Ultimate Guide To Organize Your Time And Tasks.
6. Never go 3 Days without Exercise
Regular physical activity is important for maintaining good physical and mental health. Exercise can help improve cardiovascular fitness, strengthen bones and muscles, improve mental health and mood, and reduce the risk of developing certain health problems, such as obesity, type 2 diabetes, and heart disease.
The medical literature tells us that the most effective ways to reduce the risk of heart disease, cancer, stroke, diabetes, Alzheimer’s, and many more problems are through a healthy diet and exercise. Our bodies have evolved to move, yet we now use the energy in oil instead of muscles to do our work.
To get the most health benefits from exercise, it’s recommended to aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking or cycling, or 75 minutes of vigorous-intensity activity, such as running or high-intensity interval training, per week. This can be broken into shorter sessions, such as 30 minutes of activity five days a week.
In addition to aerobic activity, it’s important to incorporate strength training exercises at least two days a week. This can include lifting weights, doing bodyweight exercises, or using resistance bands.
Exercising regularly and consistently improves your physical and mental health and reduces your risk of developing certain health problems. So, try to exercise at least three days a week and choose activities you enjoy.
7. Give your Electronics a Short Break
Spending much time on electronic devices, such as phones, computers, and tablets, can negatively affect your health and well-being. Prolonged screen time has been linked to a variety of health problems, including:
- Eye strain and vision problems
- Poor posture
- Carpal tunnel syndrome
- Increased risk of obesity
- Social isolation
To reduce the negative effects of electronic device use, it’s important to give your electronics a break and take regular breaks from screens. Some ways to do this include:
- Set limits on your screen time and adhere to them.
- Take breaks to stretch and move around every hour or so.
- Avoid screens for at least an hour before bedtime to improve sleep.
- Do activities that don’t involve screens, such as reading actual books, hobbies, or spending time with friends and family.
- Using blue light-blocking glasses or setting your device’s screen to a warmer color temperature to reduce eye strain.
You can improve your overall health and well-being by taking breaks from your electronic devices and incorporating other activities into your day.
Ever gone to hang out with friends, but everyone was busy with mobile phones? We are close to the people who are far away but far away from those close to us.
Time magazine found that 68% of users take their devices to bed with them, 20% check their phones every ten minutes, and one-third report feeling anxious when separated from their beloved gadgets.
Electronics/Technology increases Loneliness, and you ignore everything for your gadgets. This modern technology is separating you from your loved ones. Think about it. Leave all your gadgets and electronics at home and spend time with your family, friends, or loved ones.
Less Technology, More Happiness? It all depends on you.
In conclusion, healthy living involves paying attention to various aspects of your physical and mental well-being. By following the tips outlined in this article, such as starting your day off right, never skipping breakfast, avoiding sitting too much, drinking enough water daily, avoiding junk and processed foods, exercising regularly, and giving your electronics a break, you can improve your overall health and live a happier, healthier life.
It’s important to remember that health is not just about the absence of disease but about feeling good physically, mentally, and emotionally. So, prioritize your health and well-being and make healthy living a part of your daily routine.