9 Tips for a Healthier Lifestyle
You can never have too many tips and tricks to navigate your busy life. Heavy work loads can lead to stress, impact your eating habits and lead to bad choices. Keep reading for our 9 healthy life hacks that’ll give you more balance in your busy life.
1. Eat a healthy diet
Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season. By you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
2. Drink water
Drinking enough water every day is good for overall health and can help manage body weight, according to the Centers for Disease Control and Prevention (CDC)Drinking water can prevent dehydration, which can be a particular risk for older adultsIf someone does not like plain water, they can add some citrus slices and mint leaves to increase the appeal, or drink herbal teas.
3. Keep Your Immunity Strong
It’s increasingly important to keep your immunity strong by getting your daily source of nutrition and vitamins. If you’ve been lacking on keeping your medicine drawer full, check out Rite Aid for almost anything you would need. They have everything from cold medication to vitamins and vaccines. Don’t forget to keep up on your health regimen!
4. Take a 10-minute walk
“Even a 10-minute walk can help boost your cardiovascular health,” says Travers. “Take a walk during your lunch hour or to a store that is a block away to buy a gallon of milk — it’s all good for you.”
If you’re at work, walk to the furthest bathroom and take the stairs. While running errands, try to find the farthest parking spot and walk from there. Remember, even the smallest amount of steps still add up.
Sometimes the weather doesn’t cooperate and the last thing you want to do is go outside when it’s snowing or windy, but don’t let cold weather deter you. You can often
comfortably by dressing right: Start with a sweat-wicking layer next to your body, add insulating layers for warmth, and top them off with a waterproof shell.
5. GET A GOOD NIGHT'S SLEEP
If you have trouble sleeping, try relaxation techniques such as
. Or eat a small bedtime snack of foods shown to help shift the body and mind into sleep mode: whole grain cereal with milk, oatmeal, cherries, or chamomile tea. Darken your room more and turn your clock away from you. Write down worries or stressful thoughts to get them out of your head and onto the page. This will help you put them into perspective so you can quit worrying about them.
6. Be active
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need depends on your
but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.
7. Do not get thirsty
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.
All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.
Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.
Even unsweetened fruit juice and smoothies are high in free sugar.
Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.
Remember to drink more fluids during hot weather or while exercising.
8. Eat lots of fruit and veg
It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.
is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.
A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.
9. Avoid harmful use of alcohol
. Consuming alcohol can lead to health problems such as mental and behavioural disorders, including alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and collisions.
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