Take on challenges like races or events or hikes: once upon a time, walking to the shop seemed like a marathon, now you might be considering taking on that 5/10/20 km fun run. The beautiful mountains in the distance that have always captured your eye are now no longer just there for show. You begin to think how long it might take you to hike to the top.
Breathe deeply on purpose. Oxygen is a vital source of life. You may know how to breathe, but are you breathing properly? Most of us don’t breathe properly — we take only shallow breaths and breathe to 1/3 of our lung capacity. A full breath is one where your lungs are completely filled, your abdomen expands, and there’s minimum movement in your shoulders. There are many benefits of deep breathingwhich include a reduction in stress and blood pressure, strengthening of abdominal and intestinal muscles and relief of general body aches and pains. Deep breathing also helps with better blood flow, releasing toxins from the body, and aids in getting a better night’s sleep.
This article is designed to give tips to readers about how they can improve or augment actions in their life to have a healthy lifestyle; it is not meant to be all inclusive but will include major components that are considered to be parts of a lifestyle that lead to good health. In addition to the tips about what people should do for healthy living, the article will mention some of the tips about avoiding actions (the don'ts) that lead to unhealthy living.
I agree with David (9th July comment) with regard to diet. Whole grains can indeed have the effect of spiking blood sugar (whole grain bread as just one example) and creating gut inflammation, and therefore low-grade, sub-acute inflammation in general. This is the biggest contributor to chronic disease that we are facing, long-term inflammation. The standard food pyramid is, in my opinion, all wrong. I believe we should eat a more Mediterranean diet, and minimise the grain-based carbohydrates, and the sugars. Then we are considerably further down the track towards a healthy diet that promotes longevity. Of course, all of the other factors mentioned are important as well, but what we put into our mouths is probably the most important, given the skyrocketing rates of obesity first world countries are facing, and now even asian countries as well, who are well and truly catching up.
Being Healthy is so important. Just change one thing in your life today. Have a healthy life beginning now. Living a healthy lifestyle will bring you happiness, health and the life of your dreams. You can fit into your favourite pair of jeans again. You can enjoy all the benefits that perfect health offers you. You can feel your best at all times of the day.
Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn’t matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan. This is one of those situations where I wish I could reprint their graphs for you, because they’re so cool. (But if you’re very curious, the article is available online, and the graphs are on page 7. Check out Graph B, “Estimated life expectancy at age 50 according to the number of low-risk factors.”)
Some foods do not fit into the five food groups because they are not necessary for a healthy diet. These foods are called ‘discretionary choices’ and they should only be eaten occasionally. They tend to be too high in either energy (kilojoules), saturated fat, added sugars, added salt or alcohol, and have low levels of important nutrients like fibre.
Eat more fruits and vegetables. Fruits contain lots of vitamins and minerals. As much as possible, you should consume your vitamins and minerals via your daily diet. Satisfy your palate with these nutritious fruits: Watermelon, Apricots, Avocado (yes, avocado is technically a fruit!), Apple, Cantaloupe, Grapefruit, Kiwi, Guava, Papaya, Strawberries.
Make your own snacks using a mixture of fresh and baked ingredients. They don’t have to be complicated either. If you have children, get them to help make their own snacks for school. Experiment with new recipes, and replace your favourite snacks with healthy versions. Replace chips with homemade potato wedges or cut up some vegies and make a dip or salsa. Try our quick and easy avocado salsa. As you get better in the kitchen, you might like to share recipes with friends or make up your own.
Cut down on processed food. Processed foods are not good because (1) most nutritional value is lost in the making of these foods and (2) the added preservatives are bad for our health. Many processed foods contain a high amount of salt content, which leads to higher blood pressure and heart disease. Processed foods are anything that is not in its raw form. In general, most food in supermarkets are processed — the more ingredients it has on the label (especially the ones ending with ‘ite’ or ‘ate’), the more processed they are. Watch out for those with salt/sugar in the first 5 ingredients and go for unprocessed food as much as possible.
Overall, it is best to eat a diet made up of a lot of fruit, vegetables, whole grains, and lean protein such as chicken or fish. It is difficult to lead an active lifestyle without eating a healthy diet, because it will be difficult to get enough energy to exercise. Get creative while cooking, and try to make new recipes with healthy ingredients; it is always possible to find new favorite foods. Again, be sure to drink enough water every day, and to try to quit unhealthy habits such as smoking or excessive drinking.
High-risk sexual behavior can lead to the acquisition of sexually transmitted illnesses such as gonorrhea, syphilis, herpes, or HIV infection. High-risk sexual behavior is also known to spread human papillomavirus infection, which can lead to cervical cancer in women and other anogenital cancers in both men and women. High-risk sexual behaviors include the following:
Variety is key to ensuring you don’t get bored, so change it up as much as you can. If your chosen exercise is walking, then change your route, search Google Maps to find new unchartered parks or mountain walks to keep you entertained. And, change your company so that you’re seeing as many friends as possible. I can’t think of a better way to catch up on the comings and goings of your friends’ lives than sweating it out together in open air.
Nuts are full of vitamins, minerals and heart-healthy monounsaturated fats, and have low levels of saturated fats. Research suggests that people who eat nuts—walnuts, pecans, almonds, hazelnuts, pistachios, pine nuts and peanuts (which actually are legumes)—two to four days or more a week have a lower incidence of heart disease than people who eat them less often. Does it matter what kind? Some researchers say walnuts win the honors. A study from the University of Scranton in Pennsylvania found that walnuts have more high-quality antioxidants than any other variety. And it only takes a small handful—just seven walnuts a day—to get the heart benefits.