Are you ready to get healthy? Are you sick and tired of feeling sick and tired? If so, you may wonder how to begin. Unfortunately, getting healthy in a world obsessed with fast food and sweets is more challenging than it may seem. There are temptations and excuses around every corner.
While this is true, there are some steps you can take to improve your health and wellness this year. From trying the Thrive experience to using the tips below, once you decide, a healthier, happier you is just around the corner.
Change Your Diet
To achieve improved health, you should try to eat a combination of foods. This includes whole grains, fruits, nuts, vegetables, and legumes. It is recommended that adults consume a minimum of five portions (approximately 400 grams) of vegetables and fruit a day. One way to increase your consumption of fruits and vegetables is to include them with every meal. You can also eat fruits and vegetables as snacks. Eating a healthy diet will help reduce the risk of malnutrition and non-communicable diseases, such as cancer, stroke, heart disease, and diabetes.
Eat Less Sugar and Salt
Eating too much sodium puts you at a higher risk of developing high blood pressure. This also increases the likelihood of stroke and heart disease. Most people are consuming sodium through salt. Try to reduce the amount of salt you consume to just five grams per day, which is the same as about one teaspoon.
One way to do this is by reducing the number of high-sodium condiments used to prepare meals. Also, consider removing condiments, seasonings, and salt from your table, choose snacks that are not overly salty and buy low-sodium products when possible.
Too much sugar is also problematic. If you eat too much sugar, it will increase the risk of tooth decay and may cause unhealthy weight gain. In children and adults, you should limit how much sugar you consume.
Reduce the Consumption of Harmful Fats
Fats should make up under 30% of your total energy intake. Sticking to this recommendation will help to reduce the likelihood of developing NCDs and gaining too much weight. While there are different types of fat, unsaturated fats are a better option than saturated fats or trans-fats. Try to reduce your intake of saturated fats to just 10% of your total energy intake and reduce trans-fats to just one percent. When possible, replace trans-fats and saturated fats with unsaturated fats.
Avoid the Overuse of Alcohol
Many people don’t realize that there is no safe level when it comes to drinking alcohol. When you drink alcohol, it can eventually cause health problems. This includes alcohol dependence, behavioral disorders, and mental problems. It can eventually cause NCDs, such as heart disease, some cancers, and cirrhosis of the liver. This is why so many experts recommend drinking alcohol completely.
Don’t Smoke
When you smoke, you increase the possibility of certain NCDs, including stroke, lung disease, and heart disease. Not only will tobacco kill smokers, but it can also kill non-smokers too due to long-term second-hand smoke exposure. If you smoke now, it is not too late to quit. Once you quit, you will see both immediate and long-term health benefits. If you do not smoke, do not start.
Stay Active
Staying physically active is essential to maintaining your health and wellness. Physical activity is referred to any type of bodily movement that is produced by skeletal muscles that require the expenditure of energy. This includes things like exercise or activities that are participated in while playing, working, or doing chores. How much activity you need for superior health is dependent on your age group. While this is true, adults between the ages of 18 and 64 need to engage in approximately 150 minutes of moderate-intensity activity during a week.
Keep Track of Your Blood Pressure
High blood pressure, which is also referred to as hypertension, is considered a “silent killer.” This is because many people have hypertension and do not even realize it. When you monitor your blood pressure, you will know if there is an issue and seek a doctor’s care for the proper medication.
Staying healthy is a multifaceted process. You have to take the right steps to ensure you achieve the benefits offered by a healthy lifestyle. Keep the tips and information here in mind, which will help you start your new healthy lifestyle. Being informed is the best way to live a healthier and happier life, regardless of your age.
