How many times have you wished to be in good health and maintain your health even when you are old? Is it just a dream? In fact, you can maintain your health and protect yourself from diseases if you follow a healthy lifestyle. However, if you have some diseases, you can reduce your risk of complications and keep everything under control. So, here are some tips that will help you follow a healthy lifestyle to stay healthy and well. Maintaining health and wellness is a good thing to do.
Health and wellness have a cost!
It is not just about making temporary changes; it has to be the usual way of doing things. We know that there are many temptations in life such as delicious foods. It may be difficult for you to exercise sometimes and you prefer to just sit, but this is the cost. If you want to continue a healthy lifestyle and participate in various activities, you can convince your family or friends.
Watch what you eat
Standing advice, simply because you are what you eat; That is, food directly and significantly affects your health. For example, eating healthy food helps reduce the risk of malnutrition and certain diseases such as diabetes, heart disease, stroke, and cancer. You can follow a healthy diet by:
Eat healthy, balanced food
Follow a balanced and healthy diet by eating a range of different foods including fruits, vegetables, legumes, nuts, and whole grains. You should eat at least 400g of fruits and vegetables per day. You can eat fruits and vegetables as snacks.
Reduce the amount of sugar and salt in your food
Eating too much sodium in salt puts you at risk of high blood pressure, increasing your risk of heart disease and stroke.
Eat 5 grams of salt per day, almost a teaspoon. It will help to limit the amount of salt, soy sauce, and other high-sodium condiments, avoid salty snacks and choose low-sodium products.
As for sugar, consuming large amounts of it increases the risk of tooth decay and unhealthy weight gain. Sugar should be reduced to 50 grams, which is about 12 teaspoons, per day. You can reduce your sugar intake by limiting your intake of sugary snacks, desserts, and sugar-sweetened beverages.
Reduce harmful fats
Unhealthy fats may cause unhealthy weight gain and non-communicable diseases such as diabetes and heart disease. Remember that there are different types of fat. Choose unsaturated fats and avoid saturated and trans fats.
You’ll find unsaturated fats in fish, avocados, nuts, and in sunflower, soybean, canola, and olive oils. Saturated fats are found in fatty meats, butter, palm oil, coconut oil, cream, cheese, and margarine. Trans fats are found in baked and fried foods and certain foods such as frozen pizza, crackers, and cooking oils.
Avoid alcoholic beverages
There is no safe level of drinking alcohol. Heavy drinking can lead to health problems such as mental and behavioral disorders including alcoholism, major non-communicable diseases such as cirrhosis of the liver, and some types of cancer.
Movement translated into health and wellness
Physical activity does not require much preparation. Physical activity includes any type of movement that the body performs that requires energy. This includes exercises and activities done while working, playing, doing housework, traveling, and participating in recreational activities! The amount of physical activity you need varies according to your age. If you are between 18 and 64 years old, you should do at least 150 minutes of moderate-intensity physical activity per week.
Check up regularly
Regular check-ups and tests for various diseases can help catch health problems before they start. Finding many health problems early increases your chances of receiving treatment and recovering from them.
Don’t forget to measure your blood pressure regularly; high blood pressure is called the silent killer. Because sufferers may not be aware of the problem until complications surprise them.
Health and wellness are truly a blessing, so preserve them when you are young so that they will stay with you on your journey. Be healthy. Be well.