How do you live a healthy lifestyle?
Healthy living encompasses more than physical health; it also encompasses mental and emotional wellbeing.“Healthy living” to the majority of people means that both mental and physical physical health are in good balance or are functioning in harmony. In many instances the physical and mental health are closely connected and any alteration (good either) in one will directly impact the other. Therefore, some guidelines will offer tips for emotional and mental “healthy living.”
This article will provide readers with suggestions on how they can enhance or enhance their actions in their lives to lead the best possible health. It is not intended to be comprehensive but it will cover the major elements which are considered aspects of a life which promotes health. Alongside the information regarding what one should do to lead a healthier lifestyle this article will also provide some of the suggestions for how to avoid behaviors (the not to dos) which can lead into unhealthy life.
Healthful eating (diet as well as nutrition)
Every human needs to consume food to aid in the growth and maintenance of an overall healthy body, but humans have distinct nutritional needs for infants as well as children (kids) teens, adults, young adults and older adults. For instance, infants might require feeding every four hours up to the point that they become older and take more solid foods. Then they can transition into a more typical routine of eating three meals each day when they are young. But, as many parents are aware, kids teens, young adults, and adults frequently snack during meals. The snacking habit isn’t restricted to those of these ages as adults and senior citizens frequently have the same habit.
Tips for healthy eating at the table every day:
- Consume three nutritious meals per day (breakfast lunch, dinner and dinner) It is essential to keep in mind that dinner does not need to be the biggest meal of the day.
- The majority of the food consumed should be comprised of healthy food items including fruits and whole grains, vegetables, and low-fat or fat-free dairy products.
- Incorporate lean proteins as well as fish, poultry eggs, beans, and nuts (with the emphasis on nuts and beans) into your healthy food plan.
- Look for products that are low of saturated fats trans fats, saturated fats, cholesterol as well as salt (sodium) and added sugars. Check the labels as the first items listed on the label contain the highest amounts of ingredients.
- Limit portion sizes and eat the smallest amount that will satisfy your hunger, and the next time take a break from eating.
- Healthy snacks are fine but in moderation. They should include items such as fruit whole grains, whole grain, or nuts that satisfy your the craving but not cause excessive weight gain..
- Beware of drinks that contain soda as well as sweet-enhanced beverages because of the excess calories in drinks along with sweet drinks. Diet drinks aren’t an ideal choice since they can make people hungry and boost food consumption.
- Do not eat a big meal prior to bedtime in order to reduce the incidence of gastroesophageal reflux as well as weight growth.
- If someone is upset or depressed eating food will not resolve these issues and could cause the problem to get worse.
- Do not reward children with sweet treats; the habit could turn into an ongoing habit for some people.
- Avoid eating a lot of food during the summer, especially on hot days.
- It is recommended to adopt a diet that is vegetarian lifestyle is being promoted to promote a healthy life style in addition to losing weight The vegetarians must consult with their physician to make sure that they’re receiving sufficient nutrients, minerals and iron in their diet.
- Cooking food (above the temperature of 165 F) removes harmful pathogens and bacteria If you opt to eat raw foods such as vegetables or fruits and other foods, they must be thoroughly cleaned by flowing processed (safe for drinking) drinking water before eating.
- Do not eat cooked or uncooked food items or any other type of meat.
Tips for situations that require special attention:
- Patients suffering from diabetes must follow the above guidelines and keep track of their blood sugar levels in accordance with the guidelines and try to keep blood glucose levels in the daily routine as close to normal levels as feasible.
- People who have unusual time schedules (night shifts and military, college students) should stick to a breakfast lunch, dinner, and breakfast schedule with a minimum of snacking.
- Anyone who cooks food must avoid using grease, or cooking food in grease.
- Individuals who are who are trying to shed weight (body fat) should stay away from all fatty or sugary foods, and consume mostly fruits, vegetables and nuts. Also, cut down on dairy and meat products.
- Get medical advice as soon as you have difficulty controlling your weight or food intake, or suffer from the condition diabetes and are unable to control your blood sugar levels.
Fat-Fighting FoodsSee SlideshowExercise for mental and physical well-being
Physical health
Physical exercise and exercising is an important element in establishing a healthful lifestyle. people are expected to use their bodies, and inactivity can lead to a poor lifestyle. Poor health can manifest as weight gain, weakness and fatigue and general health issues that can contribute to the development of diseases.
Benefits of regular exercise:
- A regular exercising can help prevent and reverse loss of muscle mass with age and strength, increase stability, flexibility and endurance, as well as reduce the risk of falling for the elderly. Regular exercise can in preventing heart disease, coronary cardiovascular disease, stroke, diabetes, obesity and the high pressure of blood. Regular weight-bearing exercises will also help to prevent osteoporosis by enhancing bone strength.
- Regular exercise can aid those suffering from chronic arthritis sufferers increase their ability to complete daily activities like driving or climbing stairs and opening containers.
- Regular exercise can increase self-esteem and confidence. It can also reduce anxiety as well as anxiety and improve mood and improve your general mental health.
- Regular exercise is a great way to control the weight of your body and can in some people, can cause weight loss.
Tips to exercise regularly:
- 30 minutes of moderate exercising ( walking is good) at minimum 3 to 5 times each week is recommended however the most health benefits are gained from working out on a regular basis throughout the week.
- Exercise can be divided into smaller sessions of 10 minutes.
- Begin slowly and gradually increase your intensity to avoid injury, excessive discomfort and tiredness. As time passes, increase to 30-60 minutes of moderate or intense exercise daily.
- It is never too late to begin exercising. Even older, frail individuals (70-90 years old) can increase their fitness and balance through exercising.
- Any type of exercise (resistance walking, water aerobics swimming and the use of weights yoga, and many more) is beneficial for all.
- Children require exercise and playing outside of the house is a great place to begin.
- The sports for kids can offer great opportunities to exercising, however care should be taken to not overdo specific exercises (for instance throwing too many baseball pitches could cause injury to a joint such as the shoulder or elbow).
- Exercise that is strenuous can cause an individual to feel exhausted and swollen, but should discomfort is felt it is best to stop the exercise to wait until pain origin is found and the individual may have to seek medical assistance and guidance on the continuation of this type of exercise.
A majority of people can start moderate exercise, like walking without having a medical exam. The following individuals, however need to consult with a physician prior to beginning a more intense exercise:
- men over 40 or women who are over 50
- People suffering from or heart and lung diseases, asthma, arthritis as well as osteoporosis
- People who feel chest pain or pressure with the exercise or who suffer from tiredness or breathlessness quickly
- People who have health conditions that increase the risk for developing heart diseases such as coronary like the presence of diabetes, high blood pressure, cigarettes smoking or high blood cholesterol or having relatives who suffered from heart attacks that were early-onset or coronary heart diseases
- People that are overweight
Effects of physical inactivity as well as absence of exercise can be:
- Physical inactivity and the absence of exercise can lead to heart disease and certain forms of cancer..
- Physical inactivity and lack of exercise are associated with type II diabetes mellitus (also known as maturity or adult-onset, non-insulin-dependent diabetes).
- Lack of physical activity and insufficient exercise are the main factors that contribute to weight gain.
Mental health
Healthful living is more than just physical health. It also involves mental or emotional health. Below are some suggestions on how individuals can improve their mental well-being and health.
Tips to improve mental health:
- Make sure you get sufficient sleep every day; the CDC recommends the following groups of age (naps inclusive) 12- 18 hours starting from the age of birth until 2 months. 14-15 hrs from 3 to 11 months of age. 12-18 hours for 1-3 year of age 11-13 hours for children 3 to 5 years old 10-11 hours for ages 5-10 years old, 8.5-9.5 hours for 10-17 years old. Those who are over 18 require 7 to 9 to 7-9 hours rest. Seniors require about 7 hours of sleep, but they don’t get as much sleep and could be awake in the night or wake up early, which is why napping (like youngsters require) let them accumulate an average of 7 hours of rest.
- Go for a walk and think about what you experience and observe at least often per week.
- Explore something new, and frequently (eat an entirely new meal and try a new method of getting to work, visit a new museum exhibit).
- Do some mental exercises (read or solve a word puzzle every now and then throughout each week).
- Focus on the process with a lot of focus and finish a portion of it in 1 to several hours. After that, take a break to relax (walk or run, brief nap).
- You should plan to spend time with your friends on a variety of topics.
- Find some leisure time for activities you enjoy every day (hobby or sport).
- Learn how to be able to say “no” when something occurs that you don’t want to take part in or get involved with.
- Have amusement (go to a place with someone you cherish, shop or fish and don’t let your the time for vacation slip away).
- Be content by your accomplishments, small and large (develop feelings of contentment).
- Create a community of friends. Those who have strong social support networks live longer and healthier lives.
- Get help and guidance promptly if you are feeling depressed, are having suicide thoughts or think about hurting yourself or anyone else.
- Patients who are taking medications for mental health issues shouldn’t take these medicines off regardless of what level of “well” they feel, until they’ve talked about their concerns with the doctor who prescribes the doctor(s).
A habit of avoidance is also a key to health. Here are a few of the main things to avoid if one wants to live a healthier lifestyle.
Health News
Beware of smoking
Smoking tobacco is the leading preventable disease and the leading cause of deaths within the U.S., according to the National Cancer Institute (NCI). Smoking tobacco was found to be the reason for 443,000 deaths in the year 2010 in the U.S.
- Take a break from smoking cigarettes (it requires about 15 years of non-smoking behaviour to reach the “normal” risk level for heart disease in those who smoke).
- Stop smoking smoking tobacco chewing to stay clear of oral cancers.
Negative effects of smoking:
- Smoking tobacco causes or causes a significant number of tumors across the U.S. For men the majority of lung cancer deaths are due to smoking cigarettes and 80% of them for women. Tobacco smoking can cause cancers of the lung mouth, lip the tongue and esophagus, bladder, and kidneys. Additionally, it increases the chance for bladder cancer when people are exposed to organic compounds that are found in textiles rubber, leather dye, paint and other industries that use organic chemicals as well as increases the likelihood of lung cancer for those who have been who are exposed to asbestos..
- Smoking tobacco causes atherosclerotic arterial disease (hardening and narrowing of arteries) that can cause coronary heart attack, strokes and the inability of blood circulation into the lower extremities. Smoking tobacco is believed to cause 20% to 30% of coronary health in U.S. This also increases the chance of having heart attacks in people with high cholesterol levels and insufficiently controlled hypertension as well as obesity and an active lifestyle.
- Smoking tobacco is believed to cause 20% of lung illnesses throughout the U.S., such as chronic bronchitis and Emphysema which can cause pneumonia among those suffering from chronic lung diseases. The CDC in the year 2011 found that 95% of all deaths resulting from chronic Obstructive Lung Disease ( COPD) resulted from tobacco smoking.
- Pregnant smokers have a higher chance to give birth to babies with a low birth weight.
- Smoking secondhand can trigger middle ear irritations (otitis media) which can cause wheezing, coughing asthma, bronchitis, and coughing in infants, and can also aggravate asthma among children. Smoking secondhand (sometimes called smoking passively) can cause lung cancer.
Tips for quitting smoking:
- Quitting smoking can be difficult to do because tobacco is loaded with nicotine, which can be addictive. Certain smokers are able to give up ” cold turkey,” but for the majority smokers, quitting smoking is a long-term commitment and the average of six quit attempts before reaching a successful conclusion.
- The methods for quitting smoking could consist of behavior modification, counseling smoking gum ( Nicorette Gum) Nicotine patches for skin (Transderm Nicotine), or oral medication such as bupropion ( Zyban).
Avoid excessive alcohol consumption
Negative effects of drinking alcohol include:
- Insomniac, excessive consumption of alcohol intake is a main reason for the liver cirrhosis within the U.S.
- Liver cirrhosis may cause internal hemorrhage and fluid accumulation within the abdomen, simple bleeding and bruising, muscular degeneration, mental confusion illnesses, or in the most severe cases, coma and kidney failure.
- The cirrhosis in the liver can lead to cancer of the liver.
- Alcohol is the cause of 40-70 percent of the deaths resulting from car collisions in U.S.
- The use of alcohol is a major reason for injury and death due to accidents at home, drowning, and burns.
Tips to limit alcohol consumption:
There are many ways to treat drinking. However, the first step in recovery is for the person to acknowledge the existence of an issue and to commit to addressing the issue of alcoholism. The self-help program of the 12-steps that were developed through Alcoholics Anonymous, can be an effective treatment. Psychologists and other professionals have developed programs that assist individuals in managing emotional stress and avoid behavior which can lead to over drinking. The support and understanding of family members are essential to long-term recovery. Medicines can be beneficial for helping in the treatment of relapses, as well as withdrawal symptoms after long or severe intoxication.
Beware of sexually risky behaviors that are high-risk
Sexual risky behavior could result in the development of sexually transmitted infections like the gonorrhoea, syphilis, herpes, or HIV infection. Sexually risky behaviors are also associated with the spread of the human the papillomavirus infections, that may cause cervical cancer among women and also other cancers that originate from the anogenital region in males and females. Sexually risky behaviors that are high-risk are:
- Multiple sexual partners
- Sex partners with a track record which includes the following
- Intravenous drug usage
- Venereal diseases ( sexually transmitted diseases or STDs)
Negative consequences of high-risk sexual behaviour:
- The transmission from HIV as well as other sexually transmissible illnesses (chlamydia, the syphilis virus, gonorrhea, and herpes)
- Transmission of Hepatitis B (50 percent of the hepatitis B infections result from sexual transmission) and occasionally, hepatitis C
- Human papilloma virus transmission ( HPV) is a risk factor for warts of the genital region and anogenital tumors the most common cancer of the uterine cervix.
- Unplanned pregnancy
Tips for avoiding unsanitary sexual relations:
- Beware of sex without protection (sex with no barriers like condoms) condom) in the absence of a stable monogamous, committed, and affianced relationship.
- If you’re planning to have sex but are unsure about the health of your partner consider using condoms.
