How to Be Healthy (with Images)

Table of contents:

How to Be Healthy (with Images)
How to Be Healthy (with Images)

Video: How to Be Healthy (with Images)

Video: How to Be Healthy (with Images)
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Many people suffering from serious illnesses would give anything for a single day of perfect health. After all, most of us only value health when we lose it. Follow these recommendations to stay healthy and get the most out of what you have now.

Steps

Part 1 of 4: Maintaining a Healthy Diet

Be Healthy Step 1
Be Healthy Step 1

Step 1. Drink more water

Adults need two to three liters (or approximately eight 240ml glasses) of water a day, and that amount does not include other beverages such as tea and coffee. Water maintains the proper body temperature and eliminates the toxins inevitably produced by our metabolism and modern life in industrialized societies. Therefore, you will automatically become healthier when you adopt this habit.

  • Water also purifies the skin, maintains our energy levels and helps with kidney function and appetite control. If a bigger disposition, a healthier body, and a prettier skin aren't enough motivation for you, what is?
  • Drinking water regularly will also prevent you from resorting to less healthy, high-calorie beverages such as juices and soda. The body can barely register the intake of these drinks and we are already feeling thirsty again, even after we've consumed hundreds of calories. If you want a flavored drink, add a little lemon, lime or whole juice to the water. However, remember to eat plenty of calcium-rich foods, such as broccoli, to support bone health over the years.
Be Healthy Step 2
Be Healthy Step 2

Step 2. Have breakfast.

A light, healthy breakfast is all we need to reap the benefits of waking up early. Plus, if it's made up of whole grains and lean protein, it'll keep you from stuffing yourself at lunch: research shows that people who skip breakfast actually eat more! So don't skip the first meal of the day if you want to control your appetite.

Instead of two chocolate donuts and a coffee with more sugar than anything else, opt for eggs and fruit. To drink, drink skim milk, tea or fresh orange juice. The healthier your breakfast, the more energy you will have throughout the day and the less you will need to eat

Be Healthy Step 3
Be Healthy Step 3

Step 3. Eat well throughout the day

You'll be on your way if half your plate is made up of fruits and vegetables. Add lean protein, whole grains and low-fat dairy products. The body will be more comfortable when a consistent eating pattern is established. Your body may spend some time wondering where all those sweets went, but you'll feel better than ever when that phase passes.

Remember that not all fats are harmful. Healthy fats are essential for a balanced diet and can be found in fatty fish such as salmon and tuna, avocados, walnuts and chestnuts and olive oil. Read How to Eat Well to find out more

Be Healthy Step 4
Be Healthy Step 4

Step 4. Eat on time

A good time for a healthy and digestible dinner is between 5pm and 8pm. Avoid late night snacks, they are high in unnecessary calories and can disturb your sleep. However, if you need to eat something before bed, opt for unsalted nuts, seeds, fruits and vegetables.

Small snacks are not harmful if eaten in the right way. In fact, eating "constantly" can keep you from getting hungry and devouring a third slice of cheesecake when the dessert cart arrives. The important thing is to eat everything in moderation

Be Healthy Step 5
Be Healthy Step 5

Step 5. Consider eating meatless meals

In case you haven't noticed, meat hasn't been mentioned yet. Becoming a vegetarian is a good way to reduce your calorie intake and nourish your body with various vitamins and minerals, but it's important to keep in mind that a vegetarian diet needs to be followed in the right way. While adopting an all-vegetarian diet may not be an appealing idea to you, most people eat too much meat. A good idea is to make changes to the amounts and types of meat in the diet: swapping pork chops for chicken breasts, steak for tuna, etc.

A high fiber diet does not require meat. Fiber can lower cholesterol, control blood sugar levels, improve gut health and control appetite, and the recommended daily intake is 30 grams of fiber for men and 21 grams for women. After the age of 50, the recommended daily consumption rises to 38 grams for men and 25 grams for women. Some good sources of fiber include fruits and vegetables (with skin), vegetables and whole grains

Be Healthy Step 6
Be Healthy Step 6

Step 6. Read food labels

Processed foods have a bad reputation, often deserved. However, we must know how to choose our battles. A bag of frozen broccoli isn't as bad as a box of pre-prepared macaroni and cheese. In short, avoid consuming processed foods whenever possible - however, if you can't, read the labels and be aware of the most harmful ingredients: salt, sugar and fat.

  • Foods that can spend a lot of time on the shelves often have sodium among the ingredients, as well as words that end with -ose and trans and saturated fats. Avoid buying a product if these items are on the ingredients list (especially if in large quantities). This food is not worth it and you can find other healthier alternatives.

    Just because a product's label claims it to be trans fat free, that's not necessarily true. Small amounts of the substance can be legally ignored - so beware if you find hydrogenated vegetable shortening in the ingredient list, it is one of those masked villains

Part 2 of 4: Developing a Healthy Exercise Plan

Be Healthy Step 7
Be Healthy Step 7

Step 1. Get in shape.

In addition to helping you lose weight and gain more self-confidence, physical activity can provide many other benefits for your body and mind. Maintaining good cardiovascular health has been associated with a reduced risk of Alzheimer's disease, for example. So go to the pool, street or park whenever you can.

  • Exercise also boosts the immune system. Even a change as simple as starting to walk briskly for 20 to 30 minutes, five days a week, can boost the immune system, boosting antibody production and T lymphocyte response.
  • Physical activity is also one of the best ways to sleep better, and a good night's sleep can control your appetite and help you lose weight. Read How to Get Fit to learn more.
Be Healthy Step 8
Be Healthy Step 8

Step 2. Maintain a healthy weight

Our physical types can vary in both weight and size. A person with a bigger body structure may be a little heavier, whereas a person with a light body structure will not be able to carry as much weight.

  • Being underweight is also harmful! So don't follow any type of crash diet. There are no magic recipes for weight loss and, even if there were, depriving the body of vital nutrients would never be one of them. A gradual change in eating habits is a much safer method and has more lasting health benefits.
  • If you don't feel like dieting, read How to lose weight only by exercising. However, remember that only the most serious athletes can burn the calories of a feast with just physical activity and still avoid doing so because this habit is harmful to the body. Even if you consume more calories than recommended, it's important that they are nutritious - your heart, brain, muscles, bones, organs, and blood won't function forever on empty calories.
Be Healthy Step 9
Be Healthy Step 9

Step 3. Practice cross training

Being able to run five miles without stopping doesn't necessarily mean you're healthy - the same goes for those people who can lift weights equivalent to a small car. You only use one set of muscles if you do the same activity over and over again, and you'll be shocked when you try to swim or do core body strengthening exercises and you don't!

What is the answer to this problem? Cross training. Doing several different exercises will not only work all the muscles in your body (helping to prevent injuries), it will also keep you from getting bored. Boredom is the great villain of physical activity, so include cardiorespiratory and weight training exercises in your routine. Your muscles will thank you

Be Healthy Step 10
Be Healthy Step 10

Step 4. practice physical exercise with wisdom.

You should know by now that there are wrong ways to exercise, and every time we move we face a risk of injury, so proper physical activity is critical.

  • First, stay well hydrated. Drink water constantly during physical activity, dehydration can cause dizziness or headaches during exercise (or even in moments of sedentary lifestyle).
  • Take breaks! That's not being lazy, it's being healthy. You can't exercise non-stop. After about 30 minutes of physical activity, grab your water bottle and get some rest, the body needs a moment to recover. This way, you will be able to go further in the long run.
Be Healthy Step 11
Be Healthy Step 11

Step 5. Take advantage of small opportunities

Being physically active isn't just about running on the street or getting into the gym - it's a lifestyle that can be put into practice 24 hours a day, seven days a week. If you can take ten extra steps a day, here and there, do it.

Out of ideas? Park a little further away from the office, shopping center or supermarket. Ride your bike to work or school. Use the ladder. Walk your dog every day. Have lunch in the park. Cycle to your favorite coffee. Small opportunities are everywhere

Part 3 of 4: Staying Emotionally Healthy

Be Healthy Step 12
Be Healthy Step 12

Step 1. Think positive.

It's amazing how much the energy of our minds can influence our lives. The simple act of seeing a situation from another perspective can turn obstacles into opportunities, make you feel more zest for life, and make your immune system better able to fight off colds and heart disease. Believe me, studies conducted by Harvard University would not lie.

Focus on gratitude to begin this difficult step. When you start thinking about the bad things around you, stop. Eliminate that thought and focus on two things you're grateful for. Eventually, the mind will notice this pattern and stop the negativity before you need to consciously do it

Be Healthy Step 13
Be Healthy Step 13

Step 2. Feel satisfied

It doesn't mean "being content with life" (well, it does, but it's more than that), it means "satisfying yourself." If you are on a diet, allow yourself a small portion of whatever you feel like eating. If watching a “Friends” marathon on a Friday night feels like heaven to you, do it. Do all the little things that make you happier.

Your happiness is priceless. You won't be fully healthy if you're not happy, and only when we've got our heads in the right place can we focus on other things. When work, family, friends, a relationship, or your financial life gets you down, choosing wholemeal pastries over pizza won't make much of a difference

Be Healthy Step 14
Be Healthy Step 14

Step 3. Think small

We feel scared, frustrated and lazy when we focus on impossible goals. After all, why try to run after something that will never happen? A healthy mind needs to focus on the here and now. Of course, you should think about the future, but don't worry about things that haven't happened yet or will never happen.

Being emotionally healthy (and happy) will be easier if you focus on the stages of the journey rather than the final destination. If you want to become a Broadway actor, focus on getting one more audition. Then focus on joining an actors association, moving to another country, etc. The present moment will always come before the future - focus on that order

Be Healthy Step 15
Be Healthy Step 15

Step 4. Manage your stress.

This is very important. When stress takes over our lives, everything else falls apart. The house becomes messy, the mind becomes confused, and relationships become more strained. Stop for five minutes and consider your stress levels - how do you handle them? What could you do to feel calmer and more relaxed?

  • Yoga practice is a healthy way to deal with stress, but if you're not interested in that, how about meditation? Neither? In that case, just remember to set aside ten minutes a day to relax. Sit alone and simply breathe. Try to become more centered every day.
  • When you feel stressed, take a deep breath or do breathing exercises to calm down and relax your body.
Be Healthy Step 16
Be Healthy Step 16

Step 5. Choose friends wisely.

We all know someone who seems to drain our energy, but we keep the friendship anyway because they have a nice television or lack of something better to do. Unfortunately, we need to stay away from people like that for the sake of our emotional health. They don't do anything good and we know that, we just ignore the fact to maintain a routine and avoid embarrassing situations. Do your mental health a favor and get rid of this friendship once and for all, you'll be happier that way.

Not sure how to recognize a toxic friend or how to end this friendship? WikiHow is here to help with this article

Be Healthy Step 17
Be Healthy Step 17

Step 6. Be productive.

One of the best feelings we can easily achieve is the feeling of "I've done so many things today!" For a moment you feel invincible. Your mother's old advice, "If you concentrate, you can do this" is no lie! Now imagine feeling that way every day.

Start by creating a to-do list. Purchasing an agenda or calendar is a good idea. And don't forget: think small. Start doing simple tasks so you can get in the mood, so you won't be able to stop

Be Healthy Step 18
Be Healthy Step 18

Step 7. Take a break

This advice is similar to the "satisfaction" step. From time to time, we need to do what's right for ourselves, regardless of the demands of others. Don't feel guilty, enjoy the moment. Spend a night at home or take a morning off. You'll feel twice as excited when you get back into your routine.

This is also true for physical activity. The muscles will get used to it and you will get bored if you do the same thing over and over again, resulting in your progress being interrupted. So instead of jogging on Wednesday, go to the pool. That's not laziness, it's logical

Be Healthy Step 19
Be Healthy Step 19

Step 8. Seek emotional balance

You will not feel complete if you are suffering from emotional problems, even if you have every other aspect of your health under control. We all need an extra boost from time to time, and you can do a lot of simple things to feel better about yourself. If the problem is more serious, you may need to learn to deal with emotional pain or even depression.

After working hard on yourself, strive to improve the way you handle interpersonal relationships. Learn to recognize a controlling or manipulative relationship and, if necessary, to deal with emotional abuse so that you can cultivate healthy relationships

Part 4 of 4: Cultivating a Healthy Routine

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Be Healthy Step 20

Step 1. Abandon any risky behaviors

Unnecessary risks are bad for the body and mind and can have devastating long-term consequences. Serious or consistent behavior patterns associated with risk taking may also indicate deeper psychological problems, in which case you should talk to a mental health professional with relevant expertise. Start by defining one of the following goals:

  • have safe sex
  • stop drinking too much
  • Stop drinking without the help of Alcoholics Anonymous
  • Quit smoking
  • Overcoming drug addiction

    All of these goals are possible. While they are definitely difficult, they are realistic. Often, when we manage to reach one of these goals, we feel more motivated to pursue the others

Be Healthy Step 21
Be Healthy Step 21

Step 2. Exercise several times a week

We've already talked about the importance of "getting in shape", but we want to draw a little more attention to it. Your daily/weekly routine needs to include physical activity. They will increase your metabolic rate, keep your weight under control and make you feel refreshed throughout the week. Triple win!

Here's a concrete goal: 150 minutes a week of cardiorespiratory activity (or 75 minutes of intense activity) and twice-weekly weight training. Even mowing the grass counts

Be Healthy Step 22
Be Healthy Step 22

Step 3. Get a good night's sleep

When we sleep, the body produces cells that fight infection, inflammation and stress, so sleeping poorly or too little increases the risk of illness and the time it takes for the body to recover from an illness. Sleep well for your health if I'm not sleeping for you!

  • In addition, a study by The American Journal of Clinical Nutrition showed that men who slept for just four hours consumed 500 calories more than those who slept for eight hours. If you were looking for an easy diet, you found it!

    Read How to Sleep Better for more tips

Be Healthy Step 23
Be Healthy Step 23

Step 4. Learn to cook

Preparing our own meals is an incredible experience that allows us to save money and try different recipes. Plus, you'll be able to control every ingredient that enters your body, and that's the only way to improve your diet!

In the kitchen, avoid using oils and other fatty ingredients. Choose olive oil over other vegetable oils, butter, or margarine and don't overdo it with salt and cheese. If the food doesn't taste good without these ingredients, try preparing it another way

Be Healthy Step 24
Be Healthy Step 24

Step 5. Take care of personal hygiene

Wash your hands frequently, especially after using the bathroom, both at home and in public places. Germs can spread quickly and affect a person in the blink of an eye. In case that's not clear, taking a shower every day is also a good idea.

As for oral health, brush your teeth and tongue and floss after meals, food residues can cause bad breath and gum disease. See a dentist regularly for cleanings and catch any problems before they become more serious. Read How to have hygiene to find out more

Be Healthy Step 25
Be Healthy Step 25

Step 6. Strengthen the immune system

Maintaining healthy habits and high energy levels is difficult for anyone struggling with fatigue, colds, infections, and other consequences of a weakened immune system. Read How to Build a Strong Immune System to learn more.

Try to get all the necessary vitamins and minerals through your diet, supplements should only be used as a secondary measure. Also, talk to your doctor whenever you decide to make significant dietary, supplementation, or lifestyle changes

Tips

  • Educate yourself. Every day is an opportunity to learn.
  • Do not stress yourself. Stay calm and motivate yourself to do things you've never done before.
  • Listen to your body when it needs rest, the body is an amazing system that can recover on its own as long as you take care of it.
  • Try snacking on celery, it burns more calories than it provides.
  • Increase your intake of antioxidants to fight free radicals associated with cancer, heart disease, arteriosclerosis, among other diseases.
  • Be grateful. Take a moment to acknowledge the things you are grateful for, in the mornings and before bed. This will do wonders for your emotional health.

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