Maintaining a healthy and balanced lifestyle is one of the best ways to look after your mental health and minimize the impacts of stress or other mental health risks.
So what does living a healthy lifestyle means?
What a healthy lifestyle means is making sure that you maintain a balance and regular patterns in some key areas of your life.
In Healthy Lifestyle and Fitness, we know the importance of eating healthy food every day, since it can affect much more than your physical well-being, it can also increase both the length and the quality of your lifespan by boosting your immunity to disease and keeping you emotionally healthful.
What is a healthy lifestyle?
Developing healthy habits is a way of living that lowers the risk of being seriously ill or dying early and helps you enjoy more aspects of your life.
Health is not just about avoiding disease, it is also about physical, mental and social well-being.
According to research published by the Harvard Medical School point to scientific evidence suggesting that positive emotions can help extend your estimated life expectancy and make it healthier.
A 2012 mega-analysis of 15 international studies that included over 500,000 participants found that over half of premature deaths were due to unhealthy lifestyle factors such as poor diet, inactivity, obesity, excessive alcohol intake, and smoking.
Enlighten the lives of those around you
When healthy habits are adopted, a more positive role model is provided for other people in the family, particularly children. You will also create a better environment for them to grow up in.
By helping them to follow a healthier lifestyle you will be contributing to their well-being and enjoyment of life now and in the future.
What does it mean to have a healthy life?
In order to live a healthy life, it is important to enjoy the food you eat. The only way you are going to be able to stick with a diet is by making it enjoyable for you.
The problem with most diets is that they are mainly focused on the foods you must avoid and not on the ones that you can actually eat.
A change of mindset
So the difficult part is to change your mindset because you will be able to eat most aliments, keeping a balance and moderation is the key point.
There is no healthy amount of smoking or drinking alcohol. “Healthy” here means not doing it.
Moderate your alcohol intake, which means between 5 and 15 grams per day for women, and 5 to 30 grams per day for men.
What are some healthy lifestyle habits?
It doesn’t matter your age, size, background or gender, physical activity plays an important part in your health and well-being too.
If you don’t like to lock yourself in a gym or just don’t have the money to pay for a membership, you can still go out and exercise. Running, walking up the stairs, dancing, or taking a brisk walk, even walking your dog outside can be an exercise if you put some pace into it.
Don’t forget to sleep
So part of being aware of your mental health is to take note of how well you sleep. Get into a habit of going to sleep early and try to avoid things like caffeine or too much television just before bed.
People who sleep well at night experience better mental health and emotional resilience, on the flip side sleep problems are more common in people experiencing mental health issues.
Sleep has everything to do with health. To maintain your immune resistance, your body weight and your mental health keep a regular sleep schedule. You should sleep between 7 to 8 hours a night.
What are some of the tips for a healthy diet?
A balanced diet means eating from a variety of food groups each day, including fresh fruit and vegetables. Cut down on food that’s high in sugar, salt and saturated fats like takeaway food, sweets, and soft drinks.
The most up-to-date research suggests that you can build a healthy and balanced diet by choosing your food as if you are building a Food Pyramid. If you feel that you are under in some nutrient you can always use a supplement to help you reach the optimum balance.
Eat mostly whole grain foods
These starchy foods are not fattening unless you cook or serve them with fat. In addition, they are a good source of vitamins, minerals, protein, which can boost your metabolism too, as well as starch.
Build your diet around vegetables and fruits
Vegetables are the main source of minerals and vitamins in our diet. Try to eat what is in season and add beans and lentils which are excellent sources of minerals.
Eat more iron-containing food such as green vegetables. The fruit is also a good source of minerals and vitamins.
Try to eat seasonal fruit and preserve as many of the wild or garden fruits as you can by freezing, canning or drying them.
Keep saturated fats under control
Eating too much animal fat is the main cause of ill health.
You may have heard of saturated fats. These are found mainly in the meat of cows, pigs, and sheep and in products which include their meat and fat, such as sausages, meat pies, and beef burgers.
Eating too much-saturated fat can lead to coronary heart disease and being overweight.
Eating more fish is the answer
Unsaturated fat, however, is found in oily fish, chicken, eggs, turkey, duck, beans, lentils and foods made from these.
It is recommended to eat more fish.
Traditional meals using peas, beans, and lentils provide good nourishment.
Have dairy products but with moderation
Milk, cheese, and yogurt are good sources of protein, vitamins, and minerals, but they are also high in animal fat.
To achieve a healthy lifestyle it is important to have some milk and dairy products but with moderation.
Consume fats, oils, and sugar but only sporadically
The tip of the Pyramid is the smallest part. This reflects how little you should eat from this food group.
If you use any fat or oil in cooking just add a little bit less. Steaming, boiling, and grilling without extra fat or oil helps to cut down your total intake of fat. Reduce the amount of fat in all your recipes.
Try to cut down on sugar as it causes dental decay, may increase your weight and doesn’t give you any micronutrients.
What are the benefits of following a healthy lifestyle?
The importance of promoting and maintaining a healthy lifestyle is that not all diseases are preventable, but a large proportion of deaths, particularly those from coronary heart disease and lung cancer, can be avoided by maintaining healthy habits.
Exercising is necessary to stimulate the body’s own natural maintenance and repair system. Your bones, joints, and muscles, especially your heart, will actually stay younger if you keep them busy.
If you are not physically active you increase your health risks in many ways.
What are some benefits of Healthy Eating?
Healthy eating is very important as part of a salutary lifestyle according to the U.S. Department of Health & Human Services.
A well-balanced diet will help you to lose weight naturally as well as provide you with the energy you need to keep active throughout the day and the nutrients that your body needs for its growth and repair.
A healthy breakfast is the most important meal of the day, remember.
Some of the nutritional benefits of building and developing an organic healthy diet are:
1. You will have fewer wrinkles
Meals that have high water content, such as fruits and vegetables, are great to help you keep your skin looking and feeling hydrated.
Tuna and salmon are outstanding examples of seafood that incorporate omega-3 fatty acids to help nourish your skin.
2. It helps with stress control
A wholesome diet can help hinder the impact of stress hormones by shielding the immune system and lowering blood pressure.
Black tea, vitamin C, or magnesium, for example, can help you relieve stress and protect your immune system at the same time.
3. You’ll finally have a flat stomach
Everybody wants a flat belly or a six-pack, and developing healthy eating habits, when combined with exercise, can help us to reach your weight loss goals naturally.
Low sodium and low carbonated diet will assist in keeping your stomach flat. High fiber foods, such as fruits, vegetables, and whole grains will make you feel fuller for a longer period.
4. It will give you a happier mood
The main goal of clean eating is to order and stabilize your blood sugar.
Carbohydrate-rich foods will increase serotonin, which can promote happiness.
Some more beneficial foods that help increase serotonin levels are fish, yogurt, and turkey.
5. It assists with mindless eating
Healthful living is one that accomplishes to control your food cravings.
A well-balanced diet, low in saturated and trans fats will aid to prevent intense and unhealthy food desires, helping your weight loss in a natural way.
6. It helps in giving you a beautiful smile
Guess what, not only developing clean eating habits will benefit your lifestyle and mood, but it will also benefit your appearance, specifically your teeth.
Nutritious aliments such as yogurt, high fiber fruits and vegetables, and omega-3 fatty acids can help straighten your teeth, reduce the bacteria and limit inflammation in your mouth.
7. Healthy nutrition will take care of your heart health
Too much bad cholesterol increases the risk of coronary heart diseases and heart attacks.
Drink more water
The human body contains up to 60% of water and blood up to 90%. Staying hydrated is crucial for a healthy lifestyle.
It doesn’t matter if you drink plain water, detox water (lemon, mint, grapefruit or lime water) or a healthy herbal tea (green, black, red detox tea).
Make sure you drink plenty of water and consume alcohol in moderation.
Water is the healthiest drink, period.
According to the Centers for Disease Control and Prevention, water is one of the healthiest drinks because it’s very important for the detoxification of the liver, kidneys and other body parts.
You should drink water before, during and after your workout, also drinking water before and after your meals will make you feel satiated which will help you lose weight in the long run.
Here are some of the reasons to stay hydrated.
1. Water delivers oxygen throughout the entire body
As we said before, blood is made up of 90% of water and blood runs throughout the entire body delivering the necessary oxygen and nutrients to the cells.
At the same time, it takes away the waste accumulated in your organism via urination. Also, a lack of water in your blood will make it thicker increasing blood pressure.
2. It helps to lubricate your joints
Chronic dehydration is caused by a lifetime of not giving your body what it needs, water.
Cartilage, which is found in joints and the disks of the spine, contains around 80 percent water.
Neglecting it from the amount of water necessary will lead to joint pain in the long-term.
3. Water is very important for the digestive system
Drinking water is very important and has many benefits for the digestive system. It is a vital component of digestion and secures the proper assimilation of nutrients.
Water also keeps food moving through the intestines. If your body doesn’t have enough water, it will be reabsorbed from the colon leading to hard stools and constipation.
So drinking water is one of the best natural weight loss tips.
What effects can dehydration have on your body?
Dehydration will have negative effects on your heart, brain, liver, kidney and even your skin. Some of the dehydration symptoms are dizziness, dry mouth, also feeling tired or sleepy.
You cannot forget about exercising
Exercise is a key factor in maintaining your well-being and dealing with mental health issues. Regular aerobic exercise can also help you sleep better.
According to a study held by MedlinePlus, regular exercise is a wise choice because does not only benefit your physical appearance, but also your mental health and overall happiness.
And women will help with the pregnancy and postpartum period.
It doesn’t matter if you go to the gym or exercise at home. There are plenty of benefits if you do planks or workout your abs in a machine, bike, a mat, use balls, bands, do push-ups, pull-ups, jumping jacks, burpees or squats workouts.
There are three main components for being physically fit
You need a well-developed circulation to the heart and lungs to give you the ability to keep going without gasping for breath. With stamina, you have a slower, more powerful heartbeat and will be able to cope more easily with prolonged or heavy exercise.
You need well-toned muscles to give you the ability to do physical work. When your shoulder, trunk and thigh muscles are toned-up they will work well and you will not experience strains and injuries as often.
Developing good mobility in your neck, spine, and joints will prevent you from spraining ligaments and pulling muscles and tendons. You will also be less likely to experience aches and pains from stiff joints.
A good feature of a western lifestyle is that more people are walking and cycling to work and some are even jogging. However, if you have access to a pool vigorous swimming can provide stamina, strength, and suppleness to the greatest effect.
Recommendations to have a healthy body
Exercise improves your physical and mental health.
If you’re experiencing signs of anxiety such as racing thoughts, there are various relaxation strategies that can help such as meditation, deep breathing, exercises, and progressive muscle relaxation.
Here are some ways in which fitness can improve both your cardiovascular and mental health.
1. Fitness will help in reducing your stress
After a long day at the office or in school, the last thing you want to do is hitting the gym.
However, one of the biggest benefits of doing exercise other than weight loss is that it assists you with stress relief.
Working out and getting your endorphins running can help manage your physical and mental level of stress by increasing the amount of norepinephrine in your brain.
2. Exercise will increase your overall happiness
Exercise at the gym or at home, increases the amount of mood-enhancing chemicals that our body produces, such as endorphins, serotonin, dopamine, and nor-epinephrine to your brain, leading you to feel happier.
The truth is that happiness will overpower the symptoms of depression. So the benefits of exercise to health could be resumed as being just as effective as any medication.
3. Working out improves your self-confidence
Physical activity can help you lose weight, tone, strengthen and tighten the muscles in your body, but more important is that when you do something that makes your body feel good, your confidence and self-esteem raises exponentially too.
Regular exercise is important for a healthy lifestyle because increases the volume of mitochondria in your muscle, which help burning more carbohydrates and fats getting you closer to the beach body you want so badly.
4. Exercise helps to keep you mentally strong
As we get older, our brains start to slow down. Incorporating healthy physical activity into our daily routine, we can decrease the possibility of Alzheimer’s and other types of cognitive diseases.
Engaging in physical activities between the ages of 25 and 45 can prevent deterioration in some aspects of our brain that are devoted to memory and learning.
5. Exercise can decrease your anxiety levels
Anxiety can be exhausting, nevertheless, by working out, you can reduce its symptoms.
Studies have shown that the chemicals your brain releases before and after exercise can help you calm down and endure a better healthier lifestyle.
Exercising also will help with anemia, bloating, reducing cholesterol, lowering your blood pressure, depression or even (IBS).
6. Fitness helps in strengthening your brain cells
Cardiovascular exercise creates new brain cells, which will improve your overall brain function and performance. Also, with regular exercise, your risk for coronary diseases and type II diabetes will diminish.
7. Exercise encourages your creativity
You might not believe it but another exercise benefit is that can also help boost your creativity. For example, a gym session can increase our brain activity for up to two hours post-workout.
Detox your body every now and then
Detoxification includes the ways our bodies identify, neutralize, and eliminate the things that are unhealthy for us.
These might include physical substances such as toxins (poisons) from our environment or by-products from the chemical processes that keep us alive.
It also includes emotions or behaviors that are unhealthy
We live in a polluted and stressful world
Your body can become overload and exhausted by contaminants. This contamination can lead to health problems.
There are several types of toxins you should be aware of
- Anti-nutrients such as high fructose corn syrup, trans-fats, caffeine, alcohol, and processed foods.
- By-products such as nitrogen, carbon dioxide, bile, urea, and stool.
- Medications used improperly, inappropriately, or too often.
- Heavy metals such as mercury, arsenic, lead, cadmium, tin, and aluminum.
- Chemicals such as pesticides, herbicides, cleaning products, solvents, and glues.
- Allergens such as food, mold, dust, pollen, and chemicals.
- Causes of infections such as bacteria, viruses, yeast, and parasites.
Add pollution and stress into the cocktail and you’ll have an explosive combination.
Our bodies already have the ability to handle the unhealthy challenges thrown at them
The process of maintaining physical and emotional balance is called homeostasis.
The major body systems that work together to maintain health and balance include our:
- Liver and gallbladder
What does it mean following a detox diet?
Detox diets can last from around one day to around one month and may involve:
- fasting for short periods of time
- consuming only fruits and vegetables
- cutting out wheat and dairy foods
- consuming a limited range of foods
- avoiding caffeine and alcohol
- detox solutions, a range of pills, lotions, potions in general.
What are the benefits of detox diets?
According to research published in PubMed, a few aspects of detox diets may have health benefits, such as:
- Avoiding dietary sources of heavy metals and POPs
- Losing excessive fat
- Exercising and sweating regularly
- Eating whole, nutritious, healthy foods
- Avoiding processed foods
- Drinking water and green tea
- Limiting stress, relaxing, and getting good sleep
Your metabolism can be your friend or your foe
Fast metabolism has multiple benefits for your body.
Some people have slow metabolism while others have a very fast metabolic rate. People have a fast metabolism due to many reasons; one of them is their genetics.
Here we list three of the main reasons because a fast metabolism is a good thing to have.
1. A fast metabolism cleanses the body
This is due to the fact that having a fast metabolism gets rid of toxins and fats in your body faster than if you have a slow metabolism.
2. A high metabolism boost your energy levels
One of the prominent effects of having fast metabolism is that it provides you with more energy than having a slow metabolism does.
3. Boosting your metabolism will give you better blood
A faster metabolism gives your body better blood circulation to all your body parts.
Yu might think abut using dietary supplements
Nutrient shortfalls have health consequences that could impact daily life and overall well-being.
A healthy lifestyle must include a focus on dietary improvement. Generous intakes of the essential nutrients will support the normal functioning of the body and enhance health in a myriad of ways.
Dietary supplements help you keep a balance
The rational use of nutritional supplements, combined with a healthy diet, will contribute substantially to health promotion and disease prevention.
Some of the most common supplements or ‘superfoods‘ for your overall health are:
There are also supplements to gain muscle or lose weight such as:
Transform Your Health by following a healthy lifestyle
So remember to make sure you get plenty of good quality sleep, eat more fruit and vegetables, drink more water and minimize your intake of salt, sugar, saturated fats and alcohol.
Try to find some time each day to relax and exercise regularly.
These are all the key factors in maintaining a positive frame of mind and minimizing the potential effects of stress and other mental health issues.
Now you can see some of the ways on how your body will benefit from a balanced lifestyle of healthy foods and routine exercising, as well as the disadvantages of eating junk food.
There are many more! Stay with us for more tips on how to develop healthy habits to become your better self.