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This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 23 references cited in this article that you can view at the bottom of the page.
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A lot of people think that maintaining a healthy life is a daunting task with tons of nutrition and time consuming things to do at the gym, but it’s not! With just a few simple adjustments to your daily routine and setting small goals for yourself, you can lead a healthier and happier life. Start creating a daily routine with healthier choices in eating, relaxing, sleeping and being active. You’ll soon find that you’ve begun to live the healthy life you’ve always wanted!
Steps
Adopt a healthy diet
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Drink more water. Adults should drink about 2-3 liters of water per day (or about 8 cups, each 240 ml). [1] X Source of study This amount of water does not include beverages such as tea and coffee. Water regulates body temperature and eliminates toxins.
- Water also has the effect of purifying the skin, good for the kidneys, controlling appetite and providing energy for the body. [2] X Research Source
- In addition, water also helps you limit unhealthy drinks such as soft drinks and fruit juices, which are high in calories. Unhealthy drinks only help quench your thirst, and soon you’ll still feel thirsty and will take in more calories.
- Hot water can aid the digestive system. Hot water also helps your body naturally detox. However, you need to pay attention to the temperature of the water, make sure the water temperature is comfortable and does not cause you to burn.
Tip: If you don’t like the taste of filtered water, squeeze a little lemon or pure fruit juice into the water. You can also replace water with carbonated water mixed with juice to trick your brain into thinking it’s soda water.
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Have breakfast. A light and healthy breakfast is enough to fuel the first meal of the day. If you eat lean protein and whole grains for breakfast, you won’t feel hungry and make up for it at lunch. Research has shown that people who often skip breakfast actually eat more ! So to control cravings, don’t skip the first meal of the day.
- Instead of two chocolate-covered donuts and a cup of coffee with lots of cream, opt for eggs, fruit, and drinks like skim milk, fresh orange juice or tea. The healthier and more nutritious your breakfast is, the more energetic you’ll feel throughout the day. [3] X Research Sources
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Eat well throughout the day. If vegetables and fruits take up half of your plate, you’re doing it right. [4] X Research Source In addition to vegetables and fruits, meals should also include lean protein, low-fat dairy, and whole grains. Once you have established the habit of eating in moderation, the body will feel more comfortable. There may be times when you crave sugary foods, but once you get over it, you’ll feel better than ever.
- Remember that not all fats are bad. Good fats are commonly found in fish such as salmon and tuna, avocados, nuts and olive oil. These fats are necessary for a balanced diet.
- Try to eat regular meals, but avoid snacking throughout the day.
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Eat on time. A healthy and easy-to-digest dinner should be eaten between 5pm and 8pm; It’s best to avoid eating late at night, as late-night food creates unnecessary calories and can disrupt sleep. If you need a mid-night snack, choose unsalted nuts and seeds, fruits, and vegetables.
- Try not to eat 3-4 hours before going to bed if you find that late-night meals keep you from sleeping well.
- Snacks won’t do any harm if you eat them right. In fact, when you eat “always”, you will have so few cravings that you can’t resist the third piece of cheesecake when it passes in front of your eyes. Just remember to snack in moderation. [5] X American Heart Association Trusted Source Go to Source
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Consider abstaining from meat at least a few days per week. Fasting is an effective way to reduce your calorie intake, while adding vitamins and minerals, plus vegetarian food can also help you improve your heart health. If you don’t want to go vegan, you can improve your health by eating less meat. Set aside a few days of fasting each week and replace red meat with chicken, turkey, and fish.
- When fasting, you should eat vegetables that do not contain a lot of starch instead of eating grains such as noodles or rice. If you eat cereal, choose whole grains. Each meal should include protein such as eggs, low-fat dairy, beans, nuts, seeds, tofu, or other meat substitutes.
- For example, you could eat egg whites scrambled with tomatoes and spinach in a tortilla for breakfast, have black bean soup and some mixed vegetables for lunch, snack on a cup of greek yogurt, and snack. Vegetable pasta for dinner.
- A meat-based diet will help you eat more fiber. Fiber has been shown to lower cholesterol, control blood sugar levels, improve gut health, and help you avoid overeating. The recommended daily fiber intake is 30 g for men and 21 g for women; After age 50, fiber intake increases to 38 g for men and 25 g for women. Some food sources of fiber include fruits and vegetables (including the skins), whole grains, and legumes. [6] X Research Sources
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Limit sugar in your diet. Although carbohydrates make up an important part of your diet, simple sugars can be harmful to your health. It spikes your energy levels and then drops quickly, leaving you hungry faster. Simple sugars (not including fruit) are also high in calories and lacking in nutrients. It is best to avoid eating sweets and foods containing sugar, although you can eat them in moderation. [7] X Research Sources
- Fruit also contains simple sugars, but it is still part of a healthy diet. Fruit contains many vitamins and nutrients. Eat fruit with the skin on if you can.
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Read food labels to choose the healthiest foods. Processed foods have long had a bad reputation, and often this is well-founded. However, you will have to be thoughtful in your food choices. That bag of frozen cauliflower won’t be as bad as a prepackaged cheeseburger macaroni. In short, avoid processed foods as much as possible – but if you can’t, read food labels and be on the lookout for harmful ingredients: salt, sugar and fat.
- Processed foods sold over the counter are often high in sodium (sodium), substances that end in -ose, and trans fats and saturated fats in the ingredients list. If you see these substances (especially in high concentrations), you should stay away. You can find other products somewhere.
- Even if it says trans fat-free on the label, it’s not completely absent. Low-content ingredients may not be required to be listed – so if you see hydrogenated vegetable oil, you’ve found the hidden culprit.
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Talk to your doctor about incorporating supplements in your diet. Supplements will help you get all the vitamins and nutrients you need. You should take supplements with meals for better absorption. You can choose to take a daily multivitamin or supplement with nutrients that you are lacking, such as calcium, vitamin D or vitamin B12. [8] X Harvard Medical Schop Trusted Source Go to Source
- Do not take any supplements without consulting your doctor first, especially if you are taking medication.
- Note that supplements are not a substitute for a healthy diet.
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Intermittent fasting to control calories and increase endurance. Intermittent fasting means not eating for 12-16 hours at a time. You can do it every day or several days a week. This method can cause your body to burn fat for energy and help you improve your endurance. You can also control your calorie intake this way.
- For example, you might have breakfast at 6 a.m. and fast until dinner at 6 p.m.
- Another option is to eat normally on Sundays, Tuesdays, and Saturdays, and fast on Mondays, Wednesdays, and Fridays.
- Not everyone is suitable for this diet, especially those with diabetes or hypoglycemia.
Have a healthy exercise regimen
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Keep your body in balance . Besides weight loss and self-confidence, physical activity has many benefits for the body and mind. For example, good heart health will help reduce the risk of Alzheimer’s disease. So, arrange to swim, walk or jog on the sidewalk, or go for a walk in the park as often as possible. [9] X Research Source
- Sports activities also help strengthen the immune system; Even a small change like walking briskly for 20-30 minutes a day, five days a week can help improve your immune system by boosting antibodies and stimulating the activity of killer T cells. nature. [10] X Cleveland Clinic Trusted Source Go to Source
- Exercise is also one of the most effective ways to get a better night’s sleep [11] X Trusted Source PubMed Central Go to the source —so you can lose weight too by avoiding overeating level. Read Good Health for more details.
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Maintain a healthy weight. Our skeletons vary in size and weight. People with a tall frame will weigh slightly more than someone with a lighter frame.
- Being too underweight is not good either! Do not follow any fast diet. There is no magic bullet that will help you lose weight quickly – and even so, it is not a good idea to let your body lack essential nutrients. Gradual changes in your eating habits are much safer and have long-term benefits for your health.
- If you don’t want to go on a diet, read articles about losing weight just by exercising. However, keep in mind that only professional athletes can burn enough calories for them to eat as they please – and even so they don’t, because then the body will have to work hard. harder. Even if you consume more calories than recommended, you still need to choose nutritious foods; The heart, brain, muscles, bones, blood and other organs cannot function forever on empty calories.
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Combine multiple disciplines when practicing. Just because you can run 8km without rest or lift weights with a small car does not mean you are healthy. If you only train one movement, only one muscle group will be used. [12] X Research Source You will be very disappointed when swimming or doing sit-ups and can’t complete the exercise!
- So what is the answer here? It is a combination of many disciplines when practicing. Not only does this use every muscle with different activities (thus preventing injury) but it also keeps you from getting bored with your workouts. Boredom is the killer of practice! So incorporate aerobic and strength training exercises into your workout schedule. Your muscles are sure to be delighted with what you’ve done!
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Exercise smart . Obviously there are bad practices. There is always a risk of injury when you exercise, so make sure you do it right!
- The first and most important thing is to maintain water in the body. You need to take sips of water throughout your workout. Dehydration can cause dizziness or headaches during exercise. [13] X Research Source
- Breaks! Rest is not laziness but wellness. You can’t practice, practice and practice forever. After about 30 minutes of exercise, grab a water bottle and rest. Your body needs time to recover, and you will have the strength to exercise in the long run.
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Take advantage of opportunities to exercise. Physical activity isn’t just about running on the sidewalk or hitting the gym – it’s a lifestyle you can do all the time. [14] X Research Source Sometimes taking an extra ten steps will also help you be more physically active.
- You don’t know what to do? Park your car slightly away from the office, the entrance to the mall, or the supermarket. Cycle to work or school. Take the stairs instead of the elevator. Take the dog for a walk every day. Take the lunch box to the park to sit and eat. Cycling on the street. Little opportunities like this are everywhere.
Maintain a healthy mental life
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Positive thinking. The human mind has an amazing ability to affect every aspect of life. A simple positive change in a situation can turn a setback into an opportunity. Doing so, not only will you enjoy life more, but your immune system will also be able to fight off colds and flu and find a better pulse! [15] X Research Sources Harvard’s research isn’t wrong!
- To begin this difficult step, focus on gratitude. Every time you start thinking about something bad going on around you, stop immediately. Cut that thought right away and think of two things for which you are grateful. Gradually, your mind will recognize the rule and stop the negative thoughts before you have to try to do it.
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Be satisfied. This doesn’t mean “be content with your life” (Ah, actually, but let’s talk about that) – it’s about “pampering yourself”. If you’re on a diet, you can allow yourself a (small) bite of something you’re craving. If there’s nothing better than sitting for three hours on a Friday night watching your favorite movie, go for it. Do whatever little things can make you happy.
- Your happiness is priceless, and so is your health. You will not have complete happiness if you are not healthy. When we are physically and mentally at our best, we can cope with anything. When you’re tired of work, family, friends, money and romance, small choices like buying wholemeal bread instead of a sandwich can build the foundation to make a lasting difference. health long. And when things get tough, you can be up for the challenge with a healthy body and mind. [16] X Research Source
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Think closer. When we aim for unattainable goals, we become discouraged, frustrated, and lazy. After all, why should we strive for the unattainable? A rational mind must stick to reality. Yes, we should look to the future, but you shouldn’t be obsessed with things that haven’t happened or never will.
- It’s much easier to stay emotionally healthy (and happy) when you focus on each step of the journey rather than just the destination. If you want to stand on the big musical stage, focus on your next audition, then become a theater actor, then aim for a higher position, etc.. The present is always ahead of the future. – aim for each target in order!
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Stress control . This is very important. When stress takes over our lives, everything else falls apart. Families are disturbed, minds are confused, and relationships are strained. Put everything aside for five minutes to think about your stress level – how are you managing stress? What can you do to calm down and relax?
- Practicing yoga is a healthy way to manage stress. If yoga doesn’t sound very appealing, what about meditation? Neither? Then you just need to spend 10 minutes a day to quiet your mind. Sit alone and simply breathe. Try to take time each day to calm down and control your emotions.
- When you feel stressed, practice breathing exercises or take deep breaths to calm down and relax your body. [17] X Research Source
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Choose you wisely. Even though we know there are people who tire us all the time, we still hang out with them just because they have a great TV, or, yes, simply because we’re bored. But for our mental health, we will have to let them go. Such people don’t do you any good – and you know it but ignore it, just to maintain a routine and avoid awkward situations. Make your mental health a priority and peel that tape off, and you’ll be happier in the long run!.
- Don’t know how to recognize a bad friend? How to end a toxic friendship? We have articles that can help you.
- Spending time with friends can improve your quality of life. Surround yourself with people who can enrich your life as often as possible.
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Work efficiently . One of the greatest joys you can easily get is the feeling of “How much work I did today!” From that moment on, you will feel like nothing can stop you. Mom’s words “If you put all your efforts, you can do it” no longer seems to be vain! Now imagine yourself enjoying the feeling of joy with the results you have achieved.
- Start by making a to-do list. A calendar or planner is also a good idea. And remember: think close. Start small, and you’ll be on your way to success before you even know it.
- Learn every day to always know something new. This way you will prevent cognitive decline.
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Rest. This step is similar to the “Be Satisfied” step. Sometimes you need to do something for yourself, no matter what the world seems to be asking you to do. Don’t feel guilty eating a KitKat chocolate bar, spending an evening at home or taking a day off from work. Then you will return to work when you have double the energy.
- This also applies to exercise. If you only do one movement, the muscles will get used to that movement, you will get bored and eventually fall into a steady state. So instead of jogging on the sidewalk every Wednesday, visit the pool. This doesn’t mean you’re lazy – it’s about thinking rationally.
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Find emotional balance. Even if you are perfectly healthy physically, you still can’t feel happy if your heart is troubled. Everyone needs a breather from time to time, and there are many little things you can do to feel better about yourself. If the problem becomes severe, you may need to learn how to cope with emotional pain, or even treat depression.
- Once you know how to take care of yourself, figure out how to deal with your personal relationships. Learn to recognize a manipulative or controlling relationship and, if necessary, deal with emotional abuse in order to have a healthy relationship.
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Bring arts such as music, drama and visual arts to your life. Art can bring you health and joy in life. Listening to or playing music, dancing, acting, and making your own works of art are all ways to improve your health, both mentally and physically. Express yourself creatively and enjoy the creations of others. [18] X Trusted Source PubMed Central Go to Source
- Pick up a creative pastime or take a class.
- Enjoy the arts with friends.
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Travel as much as you can. Traveling is also an activity that improves mental and physical health. Trips will help you grow creatively, relax and enjoy new experiences. You’ll stay active and reduce your risk of depression. [19] X Research Source
- If your budget does not allow to travel, you can go backpacking or go on a short trip during the day.
Have a healthy lifestyle
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Establish a daily routine. A daily routine can help you stick to your goals in eating, exercising, and reducing stress. It also gives you time for the activities you want, such as hanging out with friends or having fun. Create a routine that works for you!
- You can change your routine from time to time if necessary.
- Experiment with different practices until you find one that works for you.
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Stop harmful behavior. Unnecessarily reckless behaviors are always harmful to your body and mind, and they also have many long-term consequences. Really dangerous or systematic patterns of behavior can also be a sign of more serious mental problems. In this case, you should see a mental health professional who specializes in the relevant field. Let’s start by considering doing the following:
- Safe sex
- Stop binge drinking
- Alcohol withdrawal
- Give up smoking
- Drug addiction treatment
- Practice behaviors such as wearing a helmet when riding a motorbike or wearing a seat belt when sitting in a car.
- These are not difficult to do. Sure, it’ll be tiring at times, but you’ll make it. Often when one thing is successful, other things seem easier and smoother.
- If you don’t have any malicious behavior, congratulations!
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Exercise several times a week. We’ve emphasized “keep fit”, but now let’s reiterate. Your daily/weekly routine should include an exercise schedule. This activity will help boost your metabolism, manage your weight, and you’ll feel good all week. One thing brings three benefits!
- Specifically, you should aim for 150 minutes per week of aerobic activity (or 75 minutes of intense activity) and strength training two sessions per week. [20] X Research Source Even cutting the lawn counts!
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Sleep well . During sleep, our bodies produce cells that fight infection, inflammation and stress – meaning that too little or poor quality sleep not only makes you more susceptible to illness but also prolongs your life. long recovery time. After a good night’s sleep, you can wake up feeling refreshed and more active throughout the day. Sleep plays a very important role in your health! [21] X Research Source
- In addition, a study conducted by the American Journal of Clinical Nutrition showed that men who slept for 4 hours consumed 500 more calories than when they slept for 8 hours. [22] X Research Source If you’re looking for an easy diet it’s here!
- You can read Get Better Sleep for tips.
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Learn to cook . Cooking your own meals is a great experience, as you can try many recipes and save money. Plus, you’re in control of everything that goes into your body. This is really the only way to change your diet!
- When cooking, you should avoid fatty oils and too many spices. Use olive oil in place of vegetable oil, margarine or margarine. Limit salt and cheese. If you feel that the dish is bland without the above spices, try making it in another way!
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Maintain personal hygiene . Wash your hands often, especially after using the toilet at home and in public. Germs can quickly spread and kill us in the blink of an eye. And needless to say, everyone knows that bathing is the right thing to do.
- Regarding oral hygiene, you should floss, brush your teeth and tongue after eating; Food particles often cause bad breath and cause gum disease. You should go to the dental clinic regularly to have your teeth cleaned and any dental problems treated before the condition becomes serious.
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Improve immune system. Maintaining healthy habits and high energy levels won’t be easy for people who constantly struggle with fatigue, colds, infections, and other effects of a weakened immune system. You can read articles on how to boost your immune system for more information.
- If possible, try to get the vitamins and minerals you need through food. Food supplements should only be used when it is not possible to get enough nutrients naturally. [23] X Research Source And of course you need to consult your doctor before making any major changes.
Advice
- Learn by yourself. Every day is an opportunity for you to acquire more knowledge.
- Do not be stressful.
- Try sipping celery, as it helps you burn more calories than you take in.
- Increase your consumption of antioxidants to fight free radicals that are linked to cancer, cardiovascular disease, atherosclerosis and other diseases.
- Learn how to maintain a healthy diet and exercise routine.
Warning
- Change your routine gradually. Don’t let your body go into shock. If you plan to adopt a new diet and exercise regimen, you should consult with your doctor.
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This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 23 references cited in this article that you can view at the bottom of the page.
This article has been viewed 54,132 times.
A lot of people think that maintaining a healthy life is a daunting task with tons of nutrition and time consuming things to do at the gym, but it’s not! With just a few simple adjustments to your daily routine and setting small goals for yourself, you can lead a healthier and happier life. Start creating a daily routine with healthier choices in eating, relaxing, sleeping and being active. You’ll soon find that you’ve begun to live the healthy life you’ve always wanted!
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