Living a healthy lifestyle can help you prevent chronic diseases and long-term illnesses. When you feel good about yourself and take care of yourself, your self-esteem and self-image will also improve. Maintain a healthy lifestyle by doing what is right for you. Choose fresh fruit and vegetables in season, drink plenty of water, stay active, and rest well.
Adopt a healthy eating plan. Include leafy greens in your diet. Choose fresh fruits and vegetables, whole grains, lean meats, poultry, fish, beans, eggs, seeds and nuts. Favor plant-based protein and lean animal protein over fatty or processed meats. Include quality fats in your diet such as avocados, fatty fish, and extra-virgin olive oil, and avoid saturated fats. Choose good carbohydrates such as beans, whole grains, fruits, and vegetables; and avoid refined carbs like bread, pasta, and sugary beverages.
To prevent dehydration you need to drink adequate amounts of water.
It is recommended to drink at least eight glasses of purified or filtered water (about 2 liters, or half a gallon).
Water is involved in every cellular process in your body, and when you are hydrated, all these functions run more efficiently.
Drinking plenty of water also hydrates and clear your skin as it helps flush out toxins from your body.
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Exercising regularly decreases the risk of developing certain diseases, including obesity, type 2 diabetes, and high blood pressure. It also reduces levels of the body's stress hormones, and stimulates the production of happy hormonessuch as endorphins, which trigger positive feelings.
It is recommended to accumulate at least 20 minutesof moderate to high intensity exercise 5 days per week.
Choose the exercise style that appeals to you most, so you can make it part of your daily routine and stay motivated.
Stay active during the day.
Outdoor recreation has many benefits, including the prevention or reduction of stress; improved self-esteem, increased confidence and creativity.
Choose the activities that suit your lifestyle, and always use sun protection. Make it a social event and include your family and friends - plan outings like biking, walking your dog, or hiking.
Find opportunities for physical activity throughout the day. Walk to your local store, or park far away from the entrance for those extra steps; use the stairs instead of the elevator.
Restful sleep is very important in maintaining good health and well-being. Getting enough sleep can help protect your mental health, physical health, quality of life, and safety.
During sleep, your body is working to support healthy brain function and maintain your physical health.
Most people need between 7 to 9 hours of good quality sleep per night to function at their best.
If you have a hard time sleeping, try a soothing sound machine, or try spraying your pillow with a caliming essential oil mist like lavender.
Chronic stress can put you at risk for health problems over time.
Stress management is all about taking control of your life, thoughts, emotions, and the way you handle problems.
Meditating, even a few minutes a day, can have many physical, mental and spiritual benefits. If you have a hard time meditating, try listening to calming music, or write on a journal.
Mindful breathing can also improve your health, reduce stress and boost your mood. If tou want to learn to breahe properly, check out Dr. Belisa Vranich’s TED Talk on How to Breathe
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