Natural ways to maintain your health
A lot of factors play a role in staying healthy. In turn, good health can decrease your risk of developing certain conditions. These include heart disease, stroke, different types of cancer, and injuries. It’s easy to get confused when it comes to health and nutrition.
Even qualified experts often seem to hold opposing opinions. Yet, despite all the disagreements, a number of wellness tips are well supported by research.
More and more research is showing that the key to lifelong good health is what experts call “lifestyle medicine” — making simple changes in diet, exercise, and stress management. To help you turn that knowledge into results, we’ve put together this manageable list of health and wellness suggestions.
Everybody wants to be healthy, but very few make the effort to go the extra mile and adopt healthy habits on a day to day basis. However, with more awareness of a fit and healthy lifestyle, people increasingly are working towards it.
Click here for Health and nutrition tips in natural ways to maintain your health
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.
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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.