tips for healthy lifestyle in 2022

what we think a healthy lifestyle is

Developed countries like the United States, United Kingdom, and Canada spend tons of money on healthcare yet cannot boast a high life expectancy. In fact, the United States has the lowest life expectancies among the developed nations. India, too spends a significant amount of their money on healthcare but still find itself short when it comes to healthy living. Ever wondered why this is happening  It can be because healthcare is being looked at the wrong way and for a long time. Instead of spending money on curing something, preventive measures should be adopted. Researchers from Harvard have conducted studies that show a healthy lifestyle positively impacts life expectancy. 

what is a healthy lifestyle?

As per the definition of WHO, a healthy lifestyle is a way of living that allows you to enjoy as many aspects of life as possible. It also reduces the risk of being seriously ill or having an early end to life. Though sometimes, you cannot avoid having a disease or illness, it significantly lowers the risk of developing it. Additionally, health is not just about physical health but also mental, social, and emotional well-being. 

When you have a healthy lifestyle, you can become a positive role in your family, especially the children. By following a healthier lifestyle, they can lead a good life now and even future. 

7 tips to lead a healthy lifestyle

Below are a few tips that can help lead a healthy lifestyle:

1. Healthy Food:

The entire body, including the bones, muscles, immune system, and heart, needs a continuous supply of vital nutrients for metabolism and growth. To get this supply of essential nutrients like carbohydrates, fats, minerals, vitamins, and proteins, you should consume a healthy diet. The diet should include legumes, nuts, eggs, lean meat, fresh fruits, and vegetables. Have control over the portion to reduce the risk of cardiovascular diseases as well as control weight. 

A healthy diet does not mean cutting down completely certain foods but consuming balanced food by taking recommended quantities of each food group. When planning calorie consumption, there are many factors, including age and gender. Create a healthy meal planner and add them to your meals to include healthy food as part of your lifestyle changes. 

2. Physical Activity:

Another important tip in leading a healthy lifestyle is to include physical activity. Experts recommend a minimum of 150 minutes of moderate to heavy exercise every week. There is no need to enroll in a luxurious gym to do this; one can do exercises like riding a bike, dancing, brisk walking, swimming, etc. The motivation for all this should be to keep you healthy and active. It also helps boost your energy mood and is a good tool for socializing. Regular exercise is a must if you are looking to maintain a healthy weight and also reduce the risk of lifestyle diseases like diabetes, cardiovascular diseases, etc., due to a sedentary lifestyle. 

3. Healthy sleep:

A healthy diet, exercise, and quality sleep are the three pillars of a healthy lifestyle. Sleep provides the mind and body the time to recover and restore. Not getting enough sleep can lead to less muscular strength and make you less physically active. Additionally, when you are sleep-deprived, there is a high likelihood of choosing unhealthy foods or even overeating. That is because the body releases leptin and ghrelin, which tell the brain to consume more calories. As a result, sleep loss for a prolonged period of time can lead to an increase in waist circumference, obesity, diabetes, stroke, heart disease, and affect cognitive functions. On the other hand, sufficient sleep can help get the energy to do daily activities and exercise. 

4. Mental health:

Good mental health is as important as physical health. You can have a healthier body when you care for your mind. Good mental health can enable you to cope with life challenges better and aids in helping you enjoy life. Just like how you care for your body by eating right and exercising, caring for your mind by working on your confidence and inner strength is important. A healthy diet has a positive impact on your mood, energy, and physical health. Regular physical activity is also important for mental health as it reduces stress and releases happy hormones. 

5. Limit intake of alcohol:

While there is still confusion on the benefits of moderate consumption of alcohol, there is a high risk of drinking more than three drinks a day or seven drinks a week. It can increase the risk of serious health problems, including cancers, stroke, blood pressure, heart damage, liver disease, brain damage, and more. 

6. Drink enough fluids:

Drink enough water to stay hydrated. Adults should consume a minimum of 1.5 litres or more fluids every day. Water is the best choice, followed by unsweetened fruit juices, milk, smoothies, etc. 

7. Maintain proper weight:

The right weight depends on many things like height, age, gender, and genes. But it is important to maintain a healthy weight as it reduces the risk of diseases and also obesity. Excess body weight is due to eating more than your body needs or not being physically active. The simple message is to eat less and move more if you are gaining weight!