The immediate physical effects of an amputation may seem obvious. For example, the loss of a leg will prevent a person from being able to walk without some form of assistance. However, such is the dramatic change to a person’s body, there are several further physical effects that can impact the life of an amputee:

Mobility and dexterity

The main effect of a lower-limb amputation is a reduction of that person’s mobility, meaning that they will not be able to walk as they did pre-injury or surgery. In the majority of cases, after sufficient care and rehabilitation, the injured person will be able to make use of a prosthetic limb.

Meanwhile, the loss of an upper-limb will also affect mobility (most likely affecting a person’s balance). This can make the injured person prone to falls or collisions with objects and people. Whilst they will not usually require a wheelchair, their mobility and agility may be adversely affected, especially in the early stages after the injury.

After someone has undergone an amputation, it is likely that the basic pursuits of daily living will become much more difficult, or perhaps even impossible.

Previously straightforward tasks such as food preparation or housework may become a tremendous challenge, and the amputee may be limited in the activities they can perform unaided. Many of these are tasks that we often take for granted, such as getting dressed, washing, or carrying shopping.

Upper-limb amputees who have lost their dominant hand or arm are very likely to have difficulty completing tasks that require manual dexterity, and to compensate for this will need to learn how to use their previously non-dominant limb. For example, one particularly taxing transfer of skill would be learning how to write with their weaker hand.

Stump and phantom limb pain

An amputee may suffer from either stump pain or phantom limb pain, or perhaps even both. Stump pain is felt in the remaining part of the injured limb, and the source of this pain is found in the damaged groups of nerves at the site of amputation.

Meanwhile, phantom limb pain is a very widespread condition that affects up to 80% of all amputees. It refers to the sensation of pain that an injured person feels in their ‘missing’ limb.

The word ‘phantom’ does not in any way mean that the pain does not exist; it is all too real to the person suffering from it, but the source of the pain is actually within the person’s brain.

The extent of phantom limb pain differs from case to case. Some people may experience temporary and brief shock-like stabs of discomfort or burning sensations, whilst others report more chronic and unbearable levels of excruciating pain.

This phenomenon occurs more commonly in women, and then even more so in those who have lost an upper-limb as opposed to a lower-limb.

Infection

Problems can develop for amputees if the skin on their stump breaks down causing wounds to open. Such occurrences can give rise to infections and may prevent them from being able to make full use of a prosthetic limb.

There may be a problem with blood supply and circulation, culminating in blood clots; or it could be that an excess of moisture has built up at the stump and infected the wounds.

Unfortunately, such infections very often result in further surgical processes to remove more of the extremity, or perhaps even the rest of the remaining limb.

Challenge for Amputee

A person’s life changes the moment they lose their limbs. It can have a direct impact on dexterity and depending on the limb, even mobility. The loss of a leg or arm can impact a person’s ability to walk or balance correctly.

Daily life will be forever changed. The victim may also experience what is referred to as phantom pain. This affects up to 80% of amputees and it comes in the form of a painful sensation in the area of the missing limb.

Many individuals who are amputees suffer from issues regarding body image and how others perceive them.

These feelings often lead to the individual attempting to hide their missing limbs from others or altering their appearance in other ways. An amputation can also be a traumatic experience, causing the victim to relive the memories that caused the accident.

This is especially true because there is a constant reminder that cannot be escaped. Understanding how to deal with trauma is an important factor in the process of healing.

Muscle contractures

A muscle contracture happens when there is an imbalance of the muscles in a limb. Lower-limb amputees are at very high risk of muscle contractures due to the sudden and drastic alteration of their anatomy and central nervous system, as well as the weight-bearing stresses placed on the lower extremities.

Specifically, contractures are shortening and tightening of the various remaining muscle groups in a limb, and are usually the result of the amputee remaining in one fixed position for an extended period of time, such as when they are bed-ridden at home or in the hospital.

It is important that these contractures are addressed through stretching exercises so that potentially devastating complications are prevented from developing in the future. For example, if left untreated an amputee may lose the capability to fit a prosthetic limb, which in turn will mean that their mobility is further diminished.

Deep vein thrombosis

Deep vein thrombosis (also referred to as deep venous thrombosis or DVT) is a deep blood-clotting condition that usually affects the lower limbs of the body.

People who have suffered from an amputation of their lower extremities are at a high risk of experiencing this condition, particularly if they have undergone surgical amputation where their limb has been immobilized and tied.

If untreated, a potentially fatal secondary effect called a pulmonary embolism may develop, which is where part of the blood clot breaks away from the leg and travels to the person’s lungs.

Fatigue

The additional effort required by amputees to perform many of the routine activities of daily life can result in increased levels of tiredness and fatigue.

For example, this might be from the increased exertion required by a lower-limb amputee to walk with a prosthetic limb, or simply from the fact that many ordinary activities can take longer to complete than previously.

In some cases, the side effects of a person’s pain medication might make them feel more tired or cause them to sleep for longer. In addition, the psychological effects of the injury and accident may disturb a person’s sleep and exacerbate their fatigue.

Emotional effects of amputation

The psychological and emotional effects of losing a limb can be extremely significant, not only on the injured person but also on those close to them such as their family, friends, and colleagues.

Traumatic effects

If a person has experienced a traumatic amputation, memories of the incident could cause them to suffer from post-traumatic stress disorder (PTSD) or other similar psychological conditions. Symptoms can include flashbacks; nightmares; depression; insomnia; avoidance; anger outbursts, and various other challenging behaviors.

It is also more likely that a person who has suffered from a traumatic amputation will feel the emotional and psychological impact of their situation more heavily than someone who has undergone a planned surgical amputation because they have not had the time to prepare for the loss of a limb.

Adapting to amputation

Whilst some psychological symptoms are the result of the initial traumatic injury suffered, other symptoms can develop gradually as the amputee lives with their disability.

It can be mentally challenging for a person to adapt to the loss of sensation in their missing limb, or alternatively, it could be just as psychologically demanding for a person to suffer from chronic aches and pains.

As a result, depression is a very common consequence, both in the early stages of the injury and also as time progresses. The injured person may well suffer from a feeling of loss in relation to their removed limb, which some amputees have reported as similar to a feeling of bereavement after the death of a loved one.

It may seem like a downward spiral, but with both professional help and the care of the people that surround them, the hope is that the amputee will be able to navigate successfully through the five-stage cycle of grief; from the initial phase of denial and isolation; past anger, bargaining, and depression; ultimately arriving at the final stage of acceptance.

Body image

After an amputation, people can be prone to suffering from body image issues, and in particular, they can be self-conscious about the appearance of their injured limb.

Such body image issues are the result of an amputee’s internal perception of their own outer appearance and their greater self; and as a person’s body image usually includes four limbs, it can be a very difficult situation to adapt to.

It is not uncommon for an injured person to consciously – or subconsciously – hide their affected limb from sight so as not to draw attention to it, or because of fear about the way other people may react. These body image issues tend not to affect very young children who have undergone amputations, but it becomes more pronounced from adolescence onwards.

Social impact

An amputation can affect a person’s ability to take part in the same social activities, leisure pursuits, or hobbies that they would have otherwise enjoyed. This may be due to practical reasons, such as not being able to participate in physical activities in the same manner as they could prior to their amputation.

In addition, they may be inhibited by the levels of high levels of pain they experience or the side-effects of their medication. Social withdrawal can often result, leaving the injured person feeling isolated.

Their personal relationships can be heavily affected, as some amputees completely avoid contact with their friends and peers, or even exhibit outbursts of anger at those loved ones they are still in contact with; most likely those who are helping them and providing care.

Moving Forward

As devastating and debilitating amputation is, it is also quite possible that somebody who has experienced one – be it traumatic or surgical – could react to their situation somewhat positively.

Some people have been known to adopt an optimistic outlook, which over time develops into a general feeling of acceptance, making it easier for them to adapt to their situation.

Due to the immediately visible physical effects of amputation, it can be all too easy for people to ignore the psychological impact that it can have on an individual.

It is a momentous event in a person’s life, and it is highly important that anybody in such a situation seeks the help and support that they need to rebuild their life.

Hopefully with the right care in place, both professionally and personally, life after an amputation will be happy and fulfilling.

A good way to calm fears is to learn as much as you can about the thing that scares you, Regardless of the reason, losing a limb is never easy. Both mentally and physically, amputation can negatively affect a person and inevitably changes their life as well as the lives of their loved ones. While it may not be a cakewalk, life after amputation is simply a matter of finding a new routine — a new normal.

For new amputees, the whole process can seem intimidating, but it is always important to remember that no one goes through an amputation alone. There are lots of resources and organizations available to help with everything from pre-surgery consultations to programs for life-long peer support.

The healing process: What is the recovery after amputation like? Well, the short answer is that it’s long and can last years. The long answer is that amputation is not just the physical loss of a limb — it is also the readjustment of a person’s very way of living and requires relearning how to do many things that were once second nature.

The healing process begins with three main components:

• Physical therapy and rehabilitation
• Managing the risk of complications
• Gaining mobility and independence

If you plan on getting a prosthesis, it may be months before you are fitted for your artificial limb, which makes physical therapy one of the most important parts of your recovery.

A part of rehabilitation is strengthening the muscles in your remaining limbs, and another part is helping you work towards independence. In the beginning, physical therapy will be difficult and frustrating, but just remember that it is the first step to getting back on your feet — figuratively and maybe even literally.

The stump will be a healing wound and, like any other healing wound, it needs to have adequate care to speed up healing and prevent infections. It is best to avoid submerging the stump in water, such as if you take a bath.

The road to recovery: There are two parts of the recovery process.

1.Physical recovery

2.Emotional recovery

Both physical and emotional recovery is something you will be doing from the time of your surgery on, but while physical recovery likely has an end date, emotional recovery can be ongoing.

Physical recovery includes physiotherapy, which you will likely have to do three to five times a week. Physical therapy may seem like a chore, but it is one of the most critical parts of recovery since it helps the body adapt to its new normal.

Physiotherapy exercises are designed to help you learn how to redistribute your weight and balance with missing lower limbs or exercise your other limbs, which will be used more often, without injuring them.

These exercises are designed to help a person return to their regular routine by relearning how to do everyday activities. The exercises help you strengthen muscles to be able to better control limbs. Similarly, rehabilitation will also help you learn to live without the limb that has been amputated, which will decrease the chances of developing phantom limb syndrome.

Once you are fit for a prosthetic limb, you will learn how to move with an artificial limb and get used to living life with it. You will also learn how to care for your prosthesis.

Emotional Recovery: There are no wrong feelings when it comes to amputation, which is why emotional recovery is as important as physical recovery. The psychological impact of an amputation can run the gamut of emotions, with grief and bereavement being some of the most common emotions. The grief is sometimes strong enough to be likened to the death of a loved one.

Three key reasons an amputation can have such a strong effect on a person’s life are:

1. Getting used to the lack of feeling and sensation in the amputated limb.
2. Getting used to the lack of function of the amputated limb.
3. Adapting to a new sense of body image.

How other people view your body may also have changed, and coping with that is another significant factor. Negative thoughts are extremely common and very much normal during this time, and they can be as mild as temporary frustration or sadness to suicidal ideation.

Your rehabilitation team should be on top of these thoughts and, if required you may be directed to counseling or therapy to help you deal with these feelings constructively.

Sometimes, there is an inability or unwillingness to accept the amputation as reality. Some people may refuse to accept that they will need to alter their lifestyles because of the amputation and may refuse help. Other times, post-traumatic stress disorder is possible, especially when the amputation is the result of severe trauma.

Prosthetics: Approximately six weeks after the surgery, you will be fit for a prosthetic limb. The wound has to have healed well enough to begin the fitting — which involves making a cast of the residual limb.

It can take upwards of a couple of months if the wound is not healed properly or is taking longer to heal.

Choosing your prosthesis will involve multiple considerations, including:

• Activity level
• Health concerns
• Level of amputation
• Cosmetic look versus its functionality
• Need for additional, specialized limbs

A higher amputation may require a prosthesis with more parts, or an athlete may want an extra prosthesis specifically for sports. For example, a bicyclist may need alterations to an arm prosthesis and bike to ride safely.

In most cases, due to exact measurement and fitting, there is no pain but at the same time, it is normal to feel some pain when you first don your new prosthesis since your body will need to get used to the new addition.

Still, it is always a good idea to describe any and all pain or discomfort — like pinching or poking, for example — to the prosthetist, just in case the artificial limb needs to be adjusted in any way.

General tips for new amputees-

• Do not overdo it. It may be tempting to don your prosthesis and return to your life before the amputation, but remember that your entire body is healing from the amputation, so it needs plenty of time to rest and adapt.

The prosthetist will provide you with a wearing schedule, so make sure to follow it to avoid any complications.

• Do use assistive devices. Assistive devices like canes can be an asset in the early weeks of wearing a lower prosthesis. The human body naturally will want to put all pressure on the remaining limbs, but you need to learn how to balance your weight evenly between your prosthesis and your remaining limb.

Using an assistive device will help you to gradually shift weight onto the prosthesis.

• Do not ignore changes in your prosthesis. However well you care for your prosthesis, it could break. If you hear any clicking, creaking, or squeaking coming from your prosthesis when you put it on, point it out to the prosthetist.

Remember, your prosthesis is custom-made for you, so any changes can be detrimental to your progress.

• Do work at being active without prosthesis. You need to build up the stamina for wearing the prosthesis so you can return to a highly independent life.
• Do not ignore the residual limb. Examine your stump every day and report any signs of redness, blisters, or pain to the prosthetist. Make sure to clean your prosthesis using anti-bacterial soap and warm water after every time you remove it. Later, make sure it is completely dry before donning the prosthesis.

The stump size will fluctuate for a while before settling on its final size. The goal is to get it as small as it can be, so wearing shrinker socks is crucial whenever you are not wearing the artificial limb.

As their name suggests, shrinker socks will help mold the stump into a smaller, rounder shape. Of course, as the stump changes sizes and shapes, the socket will need to be adjusted accordingly to ensure the prosthesis is still comfortable.

If you are getting a prosthetic leg, you need to be aware of the heel height. The artificial limb is made for a specific heel height — likely to match your remaining limb’s heel height in your most comfortable pair of shoes.

So adjusting the heel height of your remaining limb can put your body off-kilter, which can then lead to more complications down the road. Always check with your prosthetist before you change your heel height.

Being crammed into a socket all day will inevitably make your residual limb perspire. Cleanliness is particularly crucial. The buildup of sweat and dirt can lead to various skin issues, thanks to the bacteria that will form.

Additionally, your residual limb is likely to develop an odor. Aside from cleaning your stump every day, you can also try sprinkling some baking soda on the stump before wearing your prosthesis to help reduce the amount of sweat.

Similarly, you can also apply some over-the-counter antiperspirant to the stump before donning the prosthesis. And while you are cleaning up, remember to clean up the socket as well.

The good news is the more you wear your prosthesis, the less you will perspire as your body gets used to its new normal. Still, keep checking on your residual limb for any injuries — like blisters or tender areas —as well as your remaining limb, especially if the reason for your amputation was due to health issues, like diabetes.

Retraining your body: Regardless of which limb has been amputated, your body will need retraining to function properly with the prosthesis.

For example, leg or foot amputations will require gait training, which teaches your body how to walk naturally again instead of limping. Gait training also helps take the pressure off the residual limb, which reduces the chances of injury.

The amount of time the training takes varies from person to person and can be further complicated by the type of prosthesis being used. Each prosthesis requires specific training because no two artificial limbs are alike.

You should know exactly how to use your own prosthesis so you can live a highly independent life. Today, technology and our understanding of the human body and mind have come so far that amputees no longer need to be dependent on others to live a fulfilling life.

With training, living aids, and ongoing support, amputees can return to their independent lives. They can participate in sports, cook, drive — whatever they want.

Being independent and returning to the tasks you once did without a second thought can also help you become more comfortable with your new body image and your new reality.

It can boost your self-confidence and help alleviate feelings of grief and anger that often accompany an amputation.

Health and nutrition tips in natural ways to maintain your health

Don’t drink sugar calories- Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food. Therefore, when you drink soda, you end up eating more total calories.

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems. Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects

Eat Nuts– Despite being high in fat, nuts are incredibly nutritious and healthy. They’re loaded with magnesium, vitamin E, fiber, and various other nutrients. Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism. In one study almonds were shown to increase weight loss by 62%, compared with complex carbs.

Eat Healthily- What you eat is closely linked to your health. Balanced nutrition has many benefits. By making healthier food choices, you can prevent or treat some conditions. These include heart disease, stroke, and diabetes. A healthy diet can help you lose weight and lower your cholesterol, as well.

Get regular exercise- 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. Routine exercise can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any amount of exercise is better than none.

Avoid junk food and eat real (natural) food- Processed junk food is incredibly unhealthy. These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.

They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

Don’t fear coffee- Coffee is very healthy. It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses. Eat fatty fish- Fish is a great source of high-quality protein and healthy fat.

This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients. Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.

Get enough sleep- The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to 89% and 55% increased risk of obesity in children and adults, respectively.

Lose weight if you are overweight- Being overweight also can lead to weight-related injuries. A common problem is an arthritis in the weight-bearing joints, such as your spine, hips, or knees. There are several things you can try to help you lose weight and keep it off.

Take care of your gut health with probiotics and fiber- The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.

Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria.

Drink some water, especially before meals- Drinking enough water can have numerous benefits. Surprisingly, it can boost the number of calories you burn. Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours.

This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day. The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.

Protect your skin- Sun exposure is linked to skin cancer. This is the most common type of cancer in the United States. It’s best to limit your time spent in the sun. Be sure to wear protective clothing and hats when you are outside.

Use sunscreen year-round on exposed skin, like your face and hands. It protects your skin and helps prevent skin cancer. Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays. It should be at least an SPF 15. Do not sunbathe or use tanning booths.

Don’t overcook or burn your meat- Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.

However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer. When you cook meat, make sure not to overcook or burn it.

Avoid bright lights before sleep- When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin. One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.

Practice safe sex- Safe sex is good for your emotional and physical health. The safest form of sex is between 2 people who only have sex with each other. Use protection to prevent sexually transmitted diseases (STDs). Condoms are the most effective form of prevention.

Take vitamin D3 if you don’t get much sun exposure- Sunlight is a great source of vitamin D. Yet, most people don’t get enough sun exposure. If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.

Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer.

Eat vegetables and fruits- Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects. Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.

Make sure to eat enough protein- Eating enough protein is vital for optimal health. What’s more, this nutrient is particularly important for weight loss. High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories.

It can also reduce cravings and your desire to snack late at night. Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.

Do some cardio-

Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health. It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs.

Reduced belly fat should lead to major improvements in metabolic health.

Don’t smoke or do drugs, and only drink in moderation-

If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait. If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.

Men should have no more than 2 drinks a day. Women should have no more than 1 drink a day. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Too much alcohol can damage your liver.

They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better.

Use extra virgin olive oil-

Extra virgin olive oil is one of the healthiest vegetable oils. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes.

Minimize your sugar intake-

Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health. High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer.

Don’t eat a lot of refined carbs-

Not all carbs are created equal. Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.

Studies show that refined carbs are linked to overeating and numerous metabolic diseases.

Don’t fear saturated fat-

Saturated fat has been controversial. While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease.

Lift heavy things-

Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition. It also leads to massive improvements in metabolic health, including improved. The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

Avoid artificial trans fats-

Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease. While trans fats have been largely banned in the United States and elsewhere — but some foods still contain them.

Use plenty of herbs and spices-

Many incredibly healthy herbs and spices exist. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.

Take care of your relationships-

Social relationships are incredibly important not only for your mental well-being but also for your physical health. Studies show that people who have close friends and family are healthier and live much longer than those who do not.

Track your food intake every now and then-

The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker. It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.

Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.

If you have excess belly fat, get rid of it-

Belly fat is particularly harmful. It accumulates around your organs and is strongly linked to metabolic disease. For this reason, your waist size may be a much stronger marker of your health than your weight. Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat.

Don’t go on a diet-

Diets are notoriously ineffective and rarely work well in the long term. In fact, dieting is one of the strongest predictors for future weight gain. Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.

Weight loss should follow as you transition to the whole, nutritious foods.

Eat eggs, yolk and all-

Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.” It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people.

Additionally, a massive review in 263,938 people found that egg intake had no association with heart disease risk. Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.

The key to maintaining good health is the combination of many factors like regular exercise, a good diet, stress management, work-life balance, healthy relationships, high self-esteem, and more.

Nothing can be substituted for another. If you been looking for some basic guidelines on how to maintain good health, step this way.

1. THINK POSITIVE AND FOCUS ON GRATITUDE

Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your body believes what you think, so focus on the positive.

2. EAT YOUR VEGETABLES

Shoot for five servings of vegetables a day — raw, steamed, or stir-fried. A diet high in vegetables is associated with a reduced risk of developing cancers of the lung, colon, breast, cervix, esophagus, stomach, bladder, pancreas, and ovaries.

And many of the most powerful phytonutrients are the ones with the boldest colors — such as broccoli, cabbage, carrots, tomatoes, grapes, and leafy greens.  

3. SET A “5-MEAL IDEAL”

What, when, and how much you eat can keep both your metabolism and your energy levels steadily elevated, so you’ll have more all-day energy. A “5 meal ideal” will help you manage your weight, keep your cool, maintain your focus, and avoid cravings.  

4. EXERCISE DAILY

Did you know that daily exercise can reduce all of the biomarkers of aging? This includes improving eyesight, normalizing blood pressure, improving lean muscle, lowering cholesterol, and improving bone density.

If you want to live well and live longer, you must exercise! Studies show that even ten minutes of exercise makes a difference — so do something! Crank the stereo and dance in your living room.

Sign up for swing dancing or ballroom dancing lessons. Walk to the park with your kids or a neighbor you’d like to catch up with. Jump rope or play hopscotch. Spin a hula hoop. Play water volleyball. Bike to work. Jump on a trampoline. Go for a hike.

 5. GET A GOOD NIGHT’S SLEEP

If you have trouble sleeping, try relaxation techniques such as meditation and yoga. Or eat a small bedtime snack of foods shown to help shift the body and mind into sleep mode: whole-grain cereal with milk, oatmeal, cherries, or chamomile tea.

Darken your room more and turn your clock away from you. Write down worries or stressful thoughts to get them out of your head and onto the page. This will help you put them into perspective so you can quit worrying about them.

6. CHECK YOUR FOOD ’TUDE

What we eat and how we feel are linked in very complex ways. A healthy approach to eating is centered on savoring flavor, eating to satisfaction, and increasing energy, rather than focusing on weight.

Check your balance of low-calorie foods, nutrient-dense foods (providing many nutrients per calorie), and foods that are calorie-dense but nutrient-poor. Most of us need to eat more fresh whole foods (in contrast to processed, highly refined foods).

Try to add more whole grains, fresh fruits and vegetables, and legumes into your meals. Pair these carbohydrate-rich foods with a healthy fat or lean protein to extend satisfaction.

7. EAT LIKE A KID

If adding more fruits and vegetables sounds ominous, look to “finger food” versions that preschool kids love — carrot and celery sticks, cherry tomatoes, broccoli florets, grapes, berries, and dried fruits. All are nutritional powerhouses packed with antioxidants.

8. BE A PICKY EATER

Limit saturated fats and trans fats, and aim to eat more foods rich in anti-inflammatory omega-3 fatty acids to cut your risk of cardiovascular disease and maybe even improve depressed moods.

The equivalent of just one gram of EPA/DHA (eicosapentaenoic acid/docosahexaenoic acid) daily is recommended. Eating cold-water oily fish (wild salmon, herring, sardines, trout) two to three times per week will provide both EPA and DHA.

Adding up to two tablespoons of ground flaxseed and eating meat, milk, and cheese from grass-fed animals will provide you with a healthy dose of omega-3s.

9. USE FOODS OVER SUPPLEMENTS

Supplements are not a substitute for a good diet. Although many health experts recommend taking a multivitamin and mineral supplement that provides 100 to 200 percent of your recommended daily value, each and every supplement should be carefully evaluated for purity and safety.

Specific supplements have been associated with toxicity, reactions with medications, competition with other nutrients, and even increased risk of diseases such as cancer, heart disease, and diabetes.

10. GET SATISFACTION

Both eating and physical activity are fun, sensory experiences! In both, aim for pleasure — not pain. Pay attention to the nutritional value of the foods you choose to eat, as well as your sense of satisfaction, relaxation, tension, exhilaration, and fatigue when you sit down to eat.

Check-in with yourself as you eat, rekindling your recognition of hunger, fullness, and satisfaction when considering when and how much to eat.

11. GIVE YOURSELF A BREAK

“I spend countless hours doing cardio and never seem to lose that last ten pounds!” is a common complaint we hear. Give yourself permission to shorten your workout. Believe it or not, overtraining could be the problem.

Your body can plateau if not given adequate rest to restore itself, ultimately leading to a decline in performance. Fatigue, moodiness, lack of enthusiasm, depression, and increased cortisol (the “stress” hormone) are some hallmarks of overtraining syndrome.

Creating a periodization program — breaking up your routine into various training modes — can help prevent overtraining by building rest phases into your regimen.

For example, you might weight train on Monday and Wednesday, cycle on Tuesday and Thursday, run on Friday and rest on Saturday and Sunday. You can also help balance your program by simply incorporating more variety.

12. THINK SMALL

Often the biggest deterrent to improving health is feeling overwhelmed by all the available advice and research. Try to focus first on one small, seemingly inconsequential, unhealthy habit and turn it into a healthy, positive habit.

If you’re in the habit of eating as soon as you get home at night, instead, keep walking shoes in the garage or entryway and take a quick spin around the block before going inside.

If you have a can of soda at lunchtime every day, have a glass of water two days a week instead. Starting with small, painless changes helps establish the mentality that healthy change is not necessarily a painful change. It’s easy to build from here by adding more healthy substitutions.

13. KEEP GOOD COMPANY

You can do all the right things — but if you have personal relationships with people who have unhealthy habits, it is often an uphill battle. The healthiest people are those who have relationships with other healthy people.

Get your family or friends involved with you when you walk or plan healthier meals. Making healthy changes with a loved one can bring you closer together as well as motivate you.

14. MAKE A LIST…AND CHECK IT TWICE

Take a few minutes and write down all the reasons you can’t begin an exercise program. Then look at the basis of each reason. For instance, if you wrote, “No time” as one of your reasons, then perhaps that’s based on a belief that an exercise program takes a lot of time.

Starting with even five minutes a day will have a positive effect because you will have created a healthy habit where one didn’t exist before, and that’s a powerful mental adjustment. A closer look at your list will expose those false beliefs hiding behind each excuse.

15. Oral Hygiene is also Important?

Oral diseases pose a major health burden for many countries and affect people throughout their lifetime, causing pain, discomfort, disfigurement, and even death. Three out of four adults are affected at some time in their life.

The best way to prevent cavities and periodontal disease is by good tooth brushing and flossing techniques performed daily. Adequate exposure to fluoride is an essential factor in the prevention of dental caries

16. SIGN UP FOR AN EVENT

Let’s face it, exercising just for the sake of exercising or losing weight can get boring. Spice things up by signing up for an event like a run/walk race or a cycling ride where you can be part of a team.

Doing so gives your workouts a new purpose, and it’s fun to be around others who are exercising just like you — not to mention that most events benefit non-profit organizations, which doubles your feel-good high.