We continue to grow healthily to maintain our health and fitness to improve our quality of life. The hard part is finding the answers. Everyone has found a way to live and balance their lives. However, only some of us show the urge to actually do it.
So, so that we can keep our health on track, I have compiled a list of certain activities or habits that should be followed on a daily basis, which I hope will help you in maintaining a healthy body:
1. Wake up early and meditate
If you wake up at 6am and spend 10 minutes meditating to keep your mind clear in the early morning, you will be extremely productive at work and when you are focused on putting in a full day’s work, at the end of the day, you will be more tired and thus fall asleep more easily. This creates a better sleep cycle. Sleep is important for your health
2. Exercise every day
Exercise can help prevent heart disease, stroke, diabetes and colon cancer. It can help treat depression, osteoporosis and high blood pressure. People who exercise also get injured less often. An exercise routine can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about five times a week. Remember, any exercise is better than none.
3. Eat breakfast on time
Breakfast kick-starts your metabolism and helps you burn calories throughout the day. It also gives you the energy you need to get your work done and helps you focus on work or school. These are just a few reasons why it’s the most important meal of the day.
Breakfast also gives you a chance to get some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you don’t eat it, it’s impossible to get all the nutrients your body needs. Many people neglect their morning meal because they are rushing out the door. Wrong Food is needed in your system long before lunchtime. If you don’t eat first, you may be too hungry to eat high-fat, high-sugar foods later.
4. Satisfy hunger with healthy, natural vegetables
If you can put together a healthy meal in 5 or 10 minutes, then avoid filling your stomach with junk food when you are hungry.
5. Eat smaller, more frequent meals
If you take in fewer calories than you burn, then you will lose weight. However, eating fewer calories can be a challenge when you are hungry all the time.
The obesity research expert says, “Studies show that people who eat 4-5 meals or snacks a day have better control over their appetite and weight.” She suggests breaking up your daily calories into smaller meals or snacks and enjoying most of them earlier in the day-dinner should be your last meal.
6. eat protein at every meal
Protein is the ultimate filler food-more satisfying than carbs or fat-and keeps you feeling full for longer. It also helps maintain muscle mass and promotes fat burning. So make sure you include healthy proteins such as seafood, lean meats, egg whites, yogurt, cheese, soy, nuts or beans in your meals and snacks.
7. Include fiber in your diet
Fiber aids in digestion, prevents constipation and lowers cholesterol – helping with weight loss. Most Americans get only half the fiber they need.
To get the benefits of fiber, most women should consume about 25 grams a day, while men need about 38 grams-or 14 grams per 1,000 calories. Good sources of fiber include oatmeal, beans, whole grains, nuts, and most fruits and vegetables.
8. Drink purified water or other calorie-free beverages.
Staying hydrated is vital to health and well-being, but many people do not consume enough water on a daily basis.
The human body is made up of about 60% water and the surface of the planet is about 71% covered in water. When you’re craving fried chicken, chips, why not try a glass of water first, people sometimes confuse thirst with hunger so you may end up eating more calories when you really need a cold glass of water. Your kidneys need water to filter out waste products from your blood and excrete them into your urine. Staying hydrated may also help prevent urinary tract infections and kidney stones.
If you become severely dehydrated, your kidneys may stop working, which can lead to a buildup of toxins in your body. Water helps muscles and joints work better.
9. Eat More Fruits and Vegetables
The best “diet” is one that allows you to eat more, not less. If you eat more fruits and vegetables, you shouldn’t feel hungry because these nutrient-rich foods are also rich in fiber and water, which can make you feel full. Snacking is a good thing as long as you make smart snacking choices.
10. Lose weight if you are overweight
Carrying too much weight can increase your risk of developing a number of health conditions. Being overweight can also lead to weight-related injuries. A common problem is arthritis in weight-bearing joints.
11. Chew sugar-free gum
Next time you’re craving a fattening snack, substitute some sugar-free gum. Chewing certain types of gum can freshen your breath, help manage hunger, control snack cravings and help reduce weight. While gum may make you eat less, it doesn’t mean you can stop eating. A good diet and exercise are still important.
12. Wash your hands regularly
Washing your hands is one of the best ways to protect yourself and your family from getting sick. Follow these five steps every time.
- Wet your hands with clean tap water (cold or hot), turn off the faucet, and apply soap.
- Lather your hands with soap and hand sanitizer. Apply lather to the back of your hands, between your fingers and under your nails.
- Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song twice from start to finish.
- Rinse hands thoroughly under clean, running water and dry hands with a clean towel or air dry.
13. Read every day
Reading stimulates your brain and keeps it agile until old age, while reducing stress, and reading has a strong positive effect on the brain. By keeping your mind stimulated, you can prevent dementia and Alzheimer’s disease.
14. Talk to your family regularly
No matter how busy you are, talk to your family. This enhances your connection with them. It is also good for your immunity. No matter what your job is, you need to be open to your family and share happiness and sadness with each other as they are the closest people in the world.
15. Get enough sleep
Getting a good night’s sleep can improve your memory, increase your concentration, reduce stress, and maybe even live longer!
When you don’t get enough sleep, your body produces a lot of the appetite-stimulating hormone growth hormone-releasing hormone, but not enough of the hormone leptin, which tells you when you’re full. Adequate sleep may make you feel rested and full, and keep you from snacking unnecessarily.
That’s all there is to say about health habits in general, in fact there is more to good health habits than that, we need to develop an attitude of keeping our bodies healthy and treating them with care and attention, not thinking about the health of your body is a neglect of your life.
Starting today, build a healthy lifestyle.