Improving your health and wellness isn’t as difficult as you may think. It is not even expensive. All you need is the right diet, physical activities and certain lifestyle changes, and you are good.
No matter how busy you are, your health should be your first priority. Improving your health keeps you fit and active and helps you perform better in your daily activities.
If you want to become healthier and happier, follow the tips in this article.
Improving your health and wellness through diet
Your diet plays a big role in your health and wellness. No single food will make you healthier and happier, but there are certain foods that have outstanding abilities to make you healthy. Eating nutritious foods help boost our immune system and fight diseases.
Follow these healthy diet tips;
- Calorie intake
The key to a healthy diet is eating the right amount of calories for you. The amount of calorie you need depends on how active you are, so that the energy you consume and the energy you use will be balanced.
If you eat and drink more than you need, you will put on too much weight, if you eat and drink less than you need, you will lose too much weight.
Eat a balanced diet so that you will be getting all your body needs to function.
The recommended calories for men is 2,500 a day and 2,000 a day for women. Most adults eat more than what is recommended.
- Minimize fat
An adult’s diet should be low in fat, especially saturated fats. Saturated fat, which is the main fat present in animal products, chocolates, biscuits, fried foods, chocolate and cakes is easily deposited as fat tissue than unsaturated fat.
This type of fat can also be converted into cholesterol and cause your blood cholesterol levels to rise.
Dietary fat aids in the absorption of fat-soluble vitamins (A, D, E and K). Polyunsaturated and monounsaturated fats in small amounts may have some health benefits when they are consumed with a healthy diet.
Monounsaturated fats can be found in nuts, olive oil and avocados, and they may help to lower the bad type of cholesterol (low-density lipoprotein or LDL) in your body.
Polyunsaturated fats are generally believed to lower blood cholesterol levels and polyunsaturated omega-3 fatty acids, that are present in fish, nuts and seeds, are believed to have an anti-clotting effect on blood, this helps to reduce the risk of heart disease and to possibly lower blood pressure.
- Eat calcium and iron rich foods
Calcium is good for bone health, especially for infants, girls and women. Foods high in calcium includes kefir, raw milk, sardines, yogurt and cheese.
Iron carries oxygen throughout the body and it is especially important for girls, vegetarians, athletes, and women so as to reduce the risk of anemia.
Foods rich in iron include poultry, sea foods, dried fruits, peas and beans.
- Eat fruits and vegetables
Fruits and vegetables are high in vitamins and minerals which are essential for proper body functioning. They also contain anti-oxidants which are responsible for fighting free radicals in the body.
Eat a variety of fruits and vegetables to ensure you are getting all the nutrients.
- Eat protein
Protein helps burn excess fat and build lean muscle. In case you are looking to lose weight, keep fit and stay slim, protein is exceptionally good for you. It is a good post-workout food for those who work-out.
Protein builds the body, repairs and maintains muscle. Eating the right amount of protein simply keeps your body in good shape.
- Stay away from or reduce processed foods
Processed foods that are bought in stores are not very healthy for you. These foods have a very high calorie content and they are so delicious that you tend to become addicted to them.
These foods are also very low in fiber, protein and micronutrients, and high in unhealthy ingredients such as added sugar and refined grains.
- Eat fatty fish
Fish is a very health food. Fatty fishes like salmon are loaded with omega3 fatty acids and other important nutrients.
People who eat fish have lower risk for heart disease, dementia and depression.
- Don’t avoid herbs and spices
Herbs and spices are good for the health too. Use them for cooking your meals. Herbs like ginger, turmeric, garlic have potent anti-oxidant and anti-inflammatory effects that would do your body so much good.
- Eat eggs
Don’t throw away the yoke. Eggs are loaded with lots of essential nutrients, and the most nutrients is the yoke.
Improving your health and wellness through exercise
Physical activity is important for a good health. Imagine eating, sleeping and sitting all day, trust me, you would hate yourself. Our body is designed to exercise.
Exercising daily or weekly will keep you in shape, keep you alert, increase your strength and endurance, boost energy, lower risks of diseases and help you perform better daily.
Aerobic exercises, resistance training and yoga are good for keeping your body fit and healthy.
Aerobic exercises includes dancing, running, cycling, hiking, jogging, boxing and swimming. These exercises help you improve your health and general well-being.
Aerobic exercise has the ability to reduce the risk of conditions like obesity, heart disease, high blood pressure, metabolic syndrome, stroke, type II diabetes, and some kinds of cancers. Weight-bearing exercises such as walking, reduce the risk for osteoporosis.
They also have the capacity to reduce chronic conditions like lowering blood pressure and blood sugar.
- Resistant training
Resistant training or strength training benefits both young and old people. It may be one of the most effective steps you can take to prevent the risk of osteoporosis whether you are a man or a woman.
Weight training increases bone mineral density, improves glucose metabolism, and it is one of the most effective steps you can take to increase HDL (the “good” cholesterol).
Weight training raises your metabolism, making it easier for you to lose fat and it also improves your ability to function as you get older.
For younger individuals, the reason for a strength training program is to create or preserve enough muscle so as to prevent the metabolism from slowing down, to strengthen the bones, and to give shape, form and tone to the body.
For the elderly population, one of the main reasons is to develop sufficient muscular strength and endurance for more complete and independent life. Discover more on this page.
A lot of people practice yoga these days because of the benefits it offers to the body. Yoga lowers stress and improves the mood. It boost self-confidence, lowers the risk of injury, helps to lose weight and increase flexibility.
Yoga improves muscle tone and strength, lowers blood pressure, benefits breathing and improves your posture.
Asides diet and exercise there are also other inexpensive ways to include your health and wellness. They include;
- Get enough sleep
Sleep is very important and inexpensive. Making sleep an important priority is good for your health.
Not getting enough sleep has been linked to blood sugar imbalances, hormonal imbalance, higher stress levels, obesity, mental instability, infertility and immune problems, as well as many other less serious health conditions.
- Drink water
Water is very important. It flushes out toxins from the body, improves digestion, improves sleep, reduces stress, prevents headache, improves skin condition and hydrates the body.
- Stop smoking and limit alcohol intake
If you want to look good and healthy, if you want a smooth and younger skin free of wrinkles, if you want a healthy heart, perfect weight and healthy lungs, quit smoking and quit or limit alcohol intake.
These two habits has faced a lot of criticism both socially and in the health sector. They are bad for your body system and make you age prematurely.
Improving your health and wellness really is not tasking and expensive. All you need to do is to be physically active, eat good foods and make some lifestyle changes.
Follow the above tips and you will healthier and happier in no time. Or contact us if you have ideas.