To carry out something means to take charge and lead. By deciding to lead a healthy life, you are deciding to take control over your own habits and actions. Take care of the basics when eating, exercising and sleeping. Build a system you can maintain by integrating healthy habits into every part of your routine. Involve your friends and your doctor to help you stay on track.
take care of the basics
Feed yourself. The ideal diet is different for each person, but we all need to cover the same bases. Eat fruits and vegetables, whole grains, dairy products, protein, and healthy fats. Talk to your doctor about your needs. If you have any illness, you may need to be more careful about what you eat.
Eat at least three meals a day and healthy snacks in between. Pay attention to your portion size and the serving size of different foods to make sure you’re not overeating. It is not healthy to overeat, even if it is healthy food.
Avoid processed foods and fast foods. Eat foods made with fresh and simple ingredients whenever you can.
Eat a variety of whole foods. Eat beans, nuts, salads, and fermented foods like yogurt.
Forget vitamins and supplements unless a doctor recommends them. If you eat a variety of foods, including plenty of fruits and vegetables, you’ll get the nutrients you need.
Get in the habit of eating when you are hungry and stop when you are full. Pay attention to your food while you eat so that you notice that your level of hunger decreases.
If you think about food all the time, eat when you don’t feel hungry, or avoid eating at all, you may have an eating disorder. Check with your doctor.
Drink liquids. Drink water, some juices, broths, milk and other liquids throughout the day. Drink between 2.2 to 3 liters or about eight 8-ounce (240-ml) glasses of fluid a day.
Eating juicy vegetables and fruits will also hydrate you.
Try to avoid sodas and other artificially sweetened beverages. Sugar is bad for your metabolism, teeth and immune system.
exercise. Make sure to move every day as it will boost your mood, energy, and health. If you’re an adult, aim to get about 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. An activity is considered vigorous when you maintain between 70% and 85% of your maximum heart rate during the entire period of exercise. It’s better to exercise more often than to do all your exercises in one day, so do more or less daily if possible.
You don’t need to join a gym to work out. You can go for a brisk walk, go for a run, swim, or join a dance group.
Sleep. Sleep is closely related to health. Get a regular sleep schedule to maintain good immune strength, weight, and mental health. If you are an adult, you should sleep between 7 and 8 hours uninterrupted each night. Try to wind down naturally at around the same time every night so your body knows it’s time to wind down.
Teenagers may need about 10 hours of sleep each night.
Older adults should get 7 to 8 hours of sleep, although they may also need to nap more often and spend more time in bed.
Just relax. Taking time off from work and other stressors is essential for your health. Get involved in hobbies that relax you, get out of the house and walk in nature, go out with friends and learn some relaxation techniques that you can do in difficult times. Chronic stress can lead to heart disease, headaches, digestive problems, memory problems, weight gain, and mental illness.
Even if you don’t work, it’s important to take a break from your daily routine.
Take lots of vacations and weekend trips where you can focus on relaxing. Try to keep your nights free.
Take quick naps and short breaks during your work day.
If you’ve survived trauma, stress may have hit you hard. A mental health counselor can make a big difference during times of stress.
Engage in healthy habits
Kitchen at home. Cooking at home is cheaper and healthier than eating out, so learn to cook the things you love and keep your fridge well stocked. Shop for healthy things, plan your meals for the week, and head to the grocery store with a list. Start in the fresh fruit and vegetable aisles, and avoid the snack and fry aisles.
If your time is limited during the week, try to do a lot of cooking on the weekends. Casseroles, grain salads, stews and roasts keep well in the fridge.
Cook what you like. Otherwise, you won’t want to eat it.
To ensure you have vegetables every week, use the Community Supported Agriculture (ASC) service of a local farm if you can afford it.
In some areas, you can apply for help in a Supplemental Nutrition Assistance Program (SNAP) or use food stamps at your local produce market. They’re worth twice as much that way, so check if it’s possible for you.
Cultivate active habits. If you have trouble going to the gym regularly, add more activities to your daily routine. Garden or do another hobby that keeps you active. Get a dog so you remember to go for walks. Shorten your trips and walk part of the way to work, or get into the habit of frequenting nearby businesses so you can walk there and back.
Check if you can bike part of your journey instead of walking.
Take the stairs, not the elevator.
Get in the habit of taking a walk in a nearby park after dinner.
Try any hobby that gets you out of the house and moving, like bird watching or treasure hunting.
Brush your teeth and floss. Dental hygiene affects your heart health just like your gums and teeth. Brush twice a day and floss every day. Consider adding a mouthwash that contains fluoride. Schedule regular dental cleanings and exams, and don’t hesitate to make an appointment if you have bleeding gums, misaligned teeth or sensitivity. If you have trouble eating, you should see a doctor right away.
Use sunscreen. Sunscreen protects you from cancer and helps your skin age more slowly. Use sunscreen when you leave the house, but also when you are sitting by a window. Use broad-spectrum sunscreen with an SPF of at least 30 or higher. Apply it 15 minutes before sun exposure and reapply every two hours.
Watch your skin. If you have moles, check them frequently to see if they have grown irregularly, if their color has changed, or if they are growing.
Socialize. Having a healthy social environment is good for your longevity, recovery from illnesses you contract, and mental stability. See your friends regularly and keep in touch with your family.
To expand your social contacts, join a religious congregation, activist group, arts cooperative, or other organization. Get involved in the organization and commit.
Get to know your neighbors. You don’t have to be best friends with everyone on the block. However, being at the point where you can have a friendly conversation when you meet someone is a good idea.
Volunteer to help people you know who are in need. Also, ask for help when you need it.
If you are single, consider dating. If you have a partner, consider moving in with your partner. Romantic companionship is one of the biggest factors in health and happiness.
Tell the people you love what you love about them. Send thank you notes.
Build happiness and self-acceptance. Get in the habit of treating yourself with love. Talk to yourself the same way you would talk to a good friend. When you start to have a whirlwind of negative thoughts, pause and identify the thought that makes you feel bad. Accept the negative thought and do not try to control it. Instead, calm down until you can analyze the logic behind that negative thought.
Affirm your positive feelings. Good feelings help you survive trauma and illness. When you have a positive thought, pause and enjoy it.
If you have a positive thought, say it out loud, like “I love this park” or “I did a great job managing my stress today.”
Limit your exposure to toxins. You can stay healthy by reducing your interaction with chemicals in your environment. Do not smoke. Cigarettes are toxic.
Avoid products that contain chemicals.
Mop, don’t sweep. Dust is full of toxins that you don’t want to spread into the air. Use a damp cloth to clean surfaces and mop regularly. You can also vacuum.
Do not use pesticides or buy spray. Keep these chemicals out of your house. You can prevent bugs by keeping your house clean.
Hand wash your dry clean items. Dry cleaners use perchloroethylene, which can cause health problems when exposed to it for a long time. Instead, clean your clothes with water or find a dry cleaner that accepts wet cleaning your clothes.
Check the air quality. Try to spend time outside on days when the air is better, and stay away from factories and traffic when you exercise.
Stay in control of your health
Visit your doctor regularly. Turn to an expert to help you in your healthy life. Get an annual checkup and see a doctor whenever you think something might be wrong. Doctors are there to educate you as well as diagnose you. Therefore, going to the doctor when healthy is never a waste of time.
Make sure you have insurance that gives you the necessary coverage. For example, if you are likely to conceive a child in the next few years, make sure your insurance covers maternity and delivery services.
Ask your doctor if you are taking care of yourself correctly. In this way, your doctor may make observations about your diet and exercise.
Look for signs and symptoms. Get checked for any diseases or conditions you may have. If there is a disease running in your family, monitor it. If you experience pain or discomfort, or if you notice that your skin or any other part of your body is changing in a way that cannot be attributed to normal aging, see a doctor.
Minor symptoms that persist for more than a week, such as a cough, should also prompt you to see a medical professional.
If you’re unsure about a symptom, call your doctor’s office and ask to speak to a nurse or nurse practitioner. Many minor problems can be diagnosed over the phone.
Call emergency immediately if you need it. Emergencies include shortness of breath, chest pain, severe abdominal pain, bleeding, head injury, or loss of consciousness.
Talk to a mental health counselor. Having an active social life can help keep you balanced and happy, but it’s not always enough. If you’ve been feeling unusual in any way, consider seeing a therapist. If you feel worried, sad, helpless or have trouble doing the ordinary activities of your life, see a doctor or therapist.
If you feel disconnected from the things that sometimes give you satisfaction, you may be depressed. If you are experiencing a lot of intense emotions, something else may need attention.
Even if you don’t think something is wrong, it’s possible that problems at work or home, or worries from your friends are signs that something is.
If you’re eating, drinking, or using drugs to deal with something, you may benefit from seeking professional help. Contact a professional even if you are thinking about using a substance to help you deal with your emotions.