10 easy and simple healthy living ways

Everyone wants to build a healthy life, but don't yet know how to live healthy. The first step is to believe that the slightest changes in life patterns can affect the body, and then apply some of the following healthy life tips.

10 easy and simple healthy living ways
10 easy and simple healthy living ways

A simple and easy healthy lifestyle

Healthy living is derived from the habit of living patterns and healthy diet. Not only healthy food consumption every day, but it is also important to manage stress, exercise, minimize bad habits, maintain sleep quality, etc.

Although a healthy way of life is not an easy thing to do, healthy living has many benefits such as helping you maintain weight and increase energy. You can also prevent serious illness when living a healthy lifestyle.

Here are some healthy living tips for you to live:

1. Healthy eating and balanced Diet

The main key to healthy living is to fulfill daily nutritional needs. Nutrients in the body are useful so that the body can grow and thrive and perform its functions with maximum. When the function of the body's organs is normal, chronic disease risk decreases.

At least, the body needs 40 different nutrients that are not obtained with just one type of food. You are recommended to eat a combination of vegetables, fruits, nuts, grains, healthy fats, and omega-3 fatty acids.

If you have a habit of unhealthy eating habits, it seems like you need to record all the foods consumed every day. Limit the intake of unhealthy foods such as processed foods, junk food, fatty foods, red meat, sweetened beverages, trans fats, and excess sodium.

2. Set the schedule and meal portion

Once you have committed to eating healthy food, you should then control your meal portion and regular meal schedule. For example, do not overeat. Regulating the feeding portion will help you to limit daily calorie intake.

Here are some tips for controlling your meal portion:

  • Use a smaller plate.
  • Calculate the calorie of food before consuming it. The Total number of daily calories recommended is 2,000 calories for women and 2,500 for men.
  • The example of the appropriate portion is 100 g of meat, a piece of medium size fruit, and a half cup of pasta.
  • When eating out, you can share portions with your friends.

In the meantime, here are the recommended dining schedules:

  • Breakfast around 7-8 am.
  • Lunch around 11-12 noon.
  • Dinner around 6 pm or at least 3 hours before bedtime.
  • If you're still hungry, you can eat healthy snacks such as smoothies, bananas or apples, nuts, or yogurt.

3. Exercise regularly

A healthy life often missed by people living in big cities is sports. Exercise in the right way and the right time can improve blood circulation, strengthen muscles and bones, burn calories, increase energy, and make physical and mental healthy.

Health specialists advise to exercise with a total duration of at least 150 minutes each week. You can choose from a range of light exercises like walking, jogging, leisurely running, or climbing stairs instead of taking the elevator. Once you're used to it, you can do other exercises like squats, lunge, push-ups, plank, etc.

4. Manage Stress

Stress is a form of unavoidable feeling and causes physical symptoms such as headaches, abdominal pain, increased high blood pressure, chest pain, to trouble sleeping. Prolonged stress can trigger the disease, therefore you should manage it well.

Before the feeling of stress is getting bigger, it is best to do various activities to do from stress. You can do yoga, meditation, reflection, walking, spending moments with friends, or other activities that make you happy. When stress triggers depression, we recommend contacting a psychologist.

5. Adequate rest

Everyday responsibilities such as work, school assignments, or other life issues may make you sleep often late at night. After all, enough rest is the key to getting a healthy body and mind.

Make sure your bedtime is fulfilled by familiarizing sleep and waking up regularly. The recommended sleep duration for adults is 7-9 hours per day, but everyone may have different needs.

If you have a sleep problem, you are encouraged to bathe in a warm water, read a book, or listen to music can be a bedtime activity that helps the body to break. Remember, your body needs a break in order to keep the functioning of the body organs healthy.

6. Fulfill fluid needs

One of the most basic healthy way of life that may often be overlooked is that some people do not meet the daily fluid intake needs. If you lack fluid, you will have high risk of dehydration and trigger other health disorders.

The human body consists of 60-70% water to optimize body organ function. So, it is very important to drink enough water every day. Everyone's water needs may vary according to age, daily activities, and other factors, but it is recommended to drink water at least 1.5-2 liters per day.

7. Reduce salt and sugar intake

High intake of salt triggers high blood pressure and increases the risk of cardiovascular disease. If you are a salty food lover, you should control yourself for long-term health. You can replace the salty seasoning with spices or other flavor variations.

Also, restrict daily sugar intake. The sweetness of the food or high sugar drink is tempting, but most of the sugar intake is unhealthy. For example, sugar in a sweet drink cannot be processed into energy and will accumulate in the body. Most intake of sugar will trigger diabetes and other health disorders.

8. Keep your blood pressure Normal

The next healthy life Tips is to always keep your blood pressure. Make sure your blood pressure, cholesterol levels, and blood sugar are normal. These three factors are important to keep you healthy.

A healthy body has:

  • Blood pressure: less than 120/80
  • Total Cholesterol: Less than 200 mg/dL
  • Blood glucose: Less than 100 mg/dL
  • You are advised to check your health regularly and consult a doctor if you have a risk of medical disorders related to blood pressure, cholesterol, and blood sugar.

9. Keep weight

If you live a healthy lifestyle, you will also get the ideal weight. A person with an ideal weight has a lower risk of experiencing heart disease, cancer, diabetes, and so on.

Make sure you routinely control your weight. Follow the normal weight scale based on the body Mass Index (BMI) calculator, which is 18.5-24.9. When the scale of your weight is less or more of that indicator, it immediately makes the ideal body weight program.

10. Do Not Smoke

There are no health benefits from smoking. Smoking increases the risk of various diseases including lung cancer, heart disease, diabetes, respiratory diseases, stroke, and so on. Smoking also weakens your immune system and is at risk for more serious health disorders.

That's some healthy living tips. It is highly recommended to start caring for your own health from an early age. Healthy living starts from small changes such as the start of vegetable consumption and mild exercise.

If you have a history of illness so it is difficult to run these healthy life tips, you should consult a doctor for a healthy lifestyle change as it suits your condition.

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