- Be active..
According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week.
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.
2. Limit too much intake of sugar..
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet.
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.
Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease
In addition, sugar consumption increases heart disease risk factors such as obesity, high blood pressure, and inflammation. High-sugar diets have been linked to an increased risk of heart disease.
3. Eat nuts and seeds..
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals. Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.
Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes. Nuts are a tasty, convenient treat that can be enjoyed on all kinds of diets from keto to vegan. Despite being high in fat, they have many impressive health and weight benefits.
4. Eat fish..
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients.
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease.
Fish is high in many important nutrients, including high-quality protein, iodine,
and various vitamins and minerals. Fatty varieties also pack omega-3 fatty
acids and vitamin D.
5. Get enough sleep..
The importance of getting enough quality sleep cannot be over-emphasized.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance.
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain.
6. Stay well hydrated..
Hydration simply means the level of water in your body, it is an important but often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient.
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched.
7. Eat plenty of vegetables and fruits…
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.
Studies show that people who eat more fruits and vegetables tend to live longer and have a lower risk for heart disease, obesity, and other illnesses. All vegetables contain healthful vitamins, minerals, and dietary fiber.
8. Avoid smoking or taking hard drugs..
Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health. If you are involve in any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases.
Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease, and other life threatening diseases.
9. Keep social relationship…
Social relationships with friends, family, and loved ones you care about are important not only for your mental well-being but also your physical health.
Studies show that people who have close friends and family are healthier and live much longer than those who do not.
Social relationships; both quantity and quality, affect mental health, health behavior, physical health, and mortality risk. Sociologists have played a central role in establishing the link between social relationships and health outcomes.
10. Do meditation..
Meditation is very important, and it has some scientific evidence to support its use for stress management and improving health. Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction.
Stress has a negative effect on your health. It can affect your blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. For this reason, it’s important to find healthy ways to manage your stress.
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