10 Healthy Lifestyle Tips- This blog article explains the best 10 Healthy Lifestyle Tips, which lead to a wonderful living in this mortal world. One who applies all these tips in his life will know "Why only these?".
What is a Healthy Lifestyle?
A healthy lifestyle is a balance of good physical and mental health. Both of these are linked with each other as having disturbance to physical will also affect the mental health.
So, for these reasons, this blog explains the top 10 healthy lifestyle tips which can reduce the chances of a disturbed lifestyle.
These Tips are given below:
1) Limiting Sugar and Salt Intake
Sugary drinks and foods rich in salt increase the risk of high blood pressure and heart diseases.
And in children, both of these leads to the development of some conditions which often occur in adulthood like high blood pressure, Type-2 diabetes, or heart diseases, etc.
In some conditions, their intake leads to tooth decay also.
So, for avoiding these, one has to think about alternatives. Alternatives like water, sugar-less teas, or beverages with natural sugar.
Also considering the foods having less sodium to avoid a rich intake of salts.
Sweetness is one of the best things in family events. So, instead of sweet drinks and foods, fruits should be used.
2) Avoid Modified Foods
The majority of people are addicted to eating foods that are prepared in restaurants. These Ultra-Processed foods have ingredients that are the modified form of their original ones.
These are full of highly refined oils, artificial flavors, artificial sugars, salts, and more.
A lot of Researches and studies are done on these Ultra Processed foods, which have resulted in Obesity, Type-2 diabetes, heart diseases.
A few of researches are given below:
1. The addiction potential of hyperpalatable foods Click Here
2. Ultra-processed food and chronic noncommunicable diseases Click Here
3. Ultra-processed food consumption and risk of overweight and obesity Click Here
4. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain Click Here
5. Which Foods May Be Addictive? Click Here
3) Fats Consumption
Fats are good for health as they are energy sources. But when intake is in excess, they affect the body. Consumption of fats should be less than 30% of total body energy.
The WHO recommendation about fats intake is less than 10% of saturated fats, Trans fats should be less than 1%.
Also, a recommendation is their about replacing both of these with unsaturated fats. As trans fats are normally found in backed foods and fried.
4) Alcohol Consumption
Drinking a lot of alcohol leads to the Cirrhosis of the liver, which can be the cause of hemorrhage leading to abdominal bleeding or bruises.
All of sudden may lead to Liver Cancer.
Researches have shown that almost 40% of deaths in the US in road accidents are due to Alcohol.
Nowadays, a lot of treatments are introduced, but the first step towards recovery is to admit the problem.
Institutions like Alcoholics Anonymous manage a lot of programs for this cause. these should be effective for them.
Psychologists also started programs for the same cause, which are as emotional as needed for treatment.
Medications can be effective for the prevention of Relapses.
5) Take Plenty of Liquids
Hydration is one of the major needs of the human body to work effectively.
Also being hydrated maintains the level of blood volume.
To Read the Reference Research Article Click Here
Drinking Water is also one of the best ways to remain hydrated. As there is no particular set point that how much fluids should be drunk per day. But drinking as much that overcomes the thirst is good for health.
Adults are recommended to drink 1.5 liters of water per day, but in the case of exercise, it may increases.
To read the Research Article, Click Here
It is not mandatory that one can only drink water. He is independent to drink tea, fruit juices, soft drinks, or milk. All of it depends on the situation or type.
6) Coffee Might be Helpful
Don't be afraid of taking coffee, as it is healthier. Coffee is rich in Antioxidants and makes drinkers live longer.
To live a healthy life, one has to drink almost 4 cups a day.
Coffee reduces the risks of Type-2 diabetes, Alzheimer's, and Parkinson's disease.
Links to few pieces of research are given below:
1. Association of coffee drinking with total and cause-specific mortality, Click Here
2. Habitual coffee consumption, Click Here
3. Coffee for Cardioprotection and Longevity, Click Here
4. Coffee consumption and health, Click Here
Drinking 3-4 Cups of Coffee per day is beneficial, but during pregnancy, it should be less. Consumption of Coffee and Caffeine items should be within a limit, but in excess, it may lead to Insomnia and Heart Palpitations.
Enjoy your healthy life by drinking coffee within a limit, and avoid high calories and sugar additives in it.
7) No Bright Light before Sleep
Eyes exposed to bright light before sleep affect the production of a sleep hormone named Melatonin. That ultimately affect the sleep schedule of an individual.
As bright light contains blue light wavelengths which should be the reason. So, wearing blue light-blockers glasses can be a better solution to this.
Avoiding screen 30 mins to 1 hour before sleep should be effective for health. As it helps the body system to produce melatonin effectively.
Link of a Research Article named The inner clock-Blue light sets the human rhythm explained completely same, to read it Click Here
A better sleep time might help one to live a healthy life.
8) Make a Habit of Walking/Moving
Physical activities and exercises are some of the best techniques to lose belly fat, which is dangerous. Aerobic and Cardio exercises might help in the same cause.
A review and meta-analysis of the effect of aerobic vs. resistance exercise were done by big names.
Click Here to Read that Analysis.
The Recommended Physical activity is about 150 mins per week by the Physical Activity Guidelines for Americans.
These physical exercises or activities help to lose calories and are effective for the heart and circulatory system.
Few Recommended Tips are to use stairs instead of the elevator, go for walk during lunch breaks, and make schedules for weekly family activities.
9) Do Meditations Every Day
Stress and Depression are the top causes of Suicide and deaths today all over the World. They lead to disturbed blood sugar levels, blood pressure, individuals may be sensitive to diseases, or a lot.
The Solution to all of these is Meditation, as this is an evidence-based one. Two of the Research Articles links are given below about it.
1. Efficacy of the Mindfulness Meditation Click Here
2. Effects of a mindfulness meditation app Click Here
A study was done on 48 People having High Blood pressure and Type-2 Diabetes. Two groups were made among them, one was named Controlled group and another Meditated group.
Both of these groups were treated differently, as consequences were worth knowing. The meditated group had a wonderful improvement over the controlled group.
To Read this Research Study Completely, Click Here.
10) Make Habit of Taking Vitamin-D
Vitamin-D deficiency is very common nowadays, which leads to defects in bone strength, calcium regulations, and more. As optimum levels of Vitamin-D helps to maintain the strength of Bones, good immune system, reduces the risk of cancers, and more.
Spending less time under sunlight leads to its deficiency.
If you have access to the Vitamin-D level testing, then it's great to have to check it. As it will help you to maintain the optimum level.
Last Words
To have a healthy lifestyle is a big deal, coz you have to maintain the different aspects of your body. The above-explained tips are the topmost 10 Healthy Lifestyle Tips.
If you find these tips helpful, then comment on your suggestion about the best out of them.
1 Comments
Worthy writeup 💥
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