The year 2018 has already started; it is the right time of the year to add healthy habits to your daily routine. Healthy eating habits are good for the people of all ages and can lead to big improvements in your health and happiness. Here are easy to follow ideas to gear you up for the healthy lifestyle during the year 2018.
Good nutrition
To improve your health the first step should be eating a balanced diet. A balanced diet is essential for keeping our body fit and healthy. Bad nutrition can make you gain weight, bone problems, and develop nutritional deficiencies. Good nutrition involves limited salt, fat, and calorie intake in your daily diet, and eating foods from a variety of food groups throughout the day, including nuts seeds, vegetable oil, and fish.
Whole grains should be a part of your healthy eating plans. Whole grains contain nutrients like fiber and vitamins that can help control blood pressure and blood sugar levels. Choose brown rice, barley, oats, and whole wheat bread, to get the most nutrients per serving of carbohydrate.
Protein in your diet, from foods such as beans, lean meat and low-fat dairy products, help with the growth and repair of muscles and tissues and the production of hormones.
Say no to junk foods and fizzy drinks
To achieve healthy lifestyle goal cut junk foods and fizzy drinks right from the first month of the year. Junk foods are high in fats, high in artificial sweetener in liquid form, high in salt content, and low in fiber. "Junk foods" have less nutrition value and high amount of bad fat. This fat is capable of making you sick and obese.
Fast foods and sugary drinks are bad for heart and brain. Over consumption of junk foods and fizzy drinks can clogs the arteries due to which they unable to send blood to heart and it results in heart failure. There are ingredients in junk foods that can cause hypertension and make person short tempered.
According to research published in the American Heart Association journal, "Drinking one or more soft drinks a day is associated with greater risk of metabolic syndrome, larger waist circumference , obesity, impaired fasting glucose, higher blood pressure, higher levels of triglycerides (associated with high cholesterol)".
Say no to stress
Frustration, depression, anxiety are enemies of good health. Studies have linked cortical, a hormone released during times of stress, to cravings for sugar and fat. Scientists believe the hormone binds with receptors in the brain that control food intake. Daily exercise, staying positive and consumption of distress foods can help control stress and help keep you healthy and fit.
Spinach, broccoli, banana, dark chocolate, nuts, glass of milk, strawberries, cherries, oranges, oatmeal, and fish are well known to relive stress and make you calm and relax.
Sleep well
As you are setting on healthy living goals for the year 2018, include in your list "get more sleep" task, because lack of sleep is extremely dangerous for the physical and mental health. Lack of sleep increases your risk of developing a number of serious diseases such as diabetes, high blood pressure, and cardiovascular problems. Obesity also has link with sleep deprivation. Less you sleep more you feel hungry.
Normal sleep duration for adults is between 7 and 8 hours a night. Long-term research studies show that people who get significantly less than seven hours a night die younger. In addition, some research shows that people who sleep more than nine hours also have problems. Sleep can restore alertness, enhance performance, and reduce mistakes and accidents.
Spend time with family and friends
According to a research, people who have strong "social networks" (as in, loving friends and family members) reap many health benefits and, on the reverse, people without strong social bonds tend to fare much worse. Set the goal to get every family member to the dinner table and to spend quality time together. Eating at home together gives an opportunity to everyone to eat healthier meals. It also strengthens the family ties, and nurtures the healthy home atmosphere. When planning for family dinner keep in mind the choice of every member of the family. Include plenty of salads, fruits, and vegetables.
Daily exercise
To maintain healthy lifestyle bestow at lest 30 to 45 minutes for exercising regularly. Physical activities boost brain function and it keeps mental disorders like Alzheimer's or Parkinson's at bay. Exercise has a preventive effect even on the development of dementia in later stage of life helps to strengthen your muscles, which can help you to maintain mobility as you age.
To improve your health goes for walking. Daily brisk walking can improve your heart health. Irish scientists have reported that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart and cardiovascular diseases. It regulates blood pressure and strengthens bones.
Avoid dehydration
Human body is made up of nearly two-thirds water, so it makes sense to drink enough every day to stay hydrated and healthy. Water, tea, coffee, milk, fruit juices, and smoothies all count. However, it matters what and how much we drink because particularly when it comes to fruit juices and sugary drinks - you can be having more calories and sugar than you mean to because you're drinking them and not noticing. If you have craving for energy drinks then be alert that energy drinks are high in sugar and calories.
Having sugary drinks or fruit juice with dinner even twice a week can affect your sleep and wake-up cycle. The caffeine from sodas acts as a stimulant, keeping you awake longer, harms your teeth, and negatively affects your metabolism.
Prefare homemade foods
One study from Cambridge University found that elderly Taiwanese people who cooked most of their meals lived longer than those who did not prepare the majority of their food at home. In home cooked meals, you add healthy ingredients, spices, and veggies. Kids who use to eat homemade food are lesser likely to to gain weight. The food prepared at home is quite less costly when compared to ready to eat foods. In addition to this, homemade food is safer and high in overall nutritional value. A typical fast food burger have more fats and unhealthy ingredients than the burger prepared at home.
Set oral care plan
Oral health is an essential way to take care of your entire body. For a good oral health, make sure to visit your dentist regularly. Use fluoride toothpaste and mouth wash because fluoride strengthens developing teeth in children and prevents tooth decay in both children and adults. Brush your teeth at least twice a day (morning and before bedtime) and floss at least once a day. Better still, brush after every meal, and snack. These activities remove plaque, which if not removed, combines with sugars to form acids that lead to tooth decay.
Avoid foods like cookies, pies, candies, ice cream, dried fruits, raisins, soft drinks potato chips because these foods produce the most acids in the mouth, which begin the decay process.
With determination and will power, it is easy to follow New Year health resolution. So let us start living healthy and hearty life by adopting healthy habits.
Comments
Comments are closed.