It’s been established that the day-to-day choices you make influence whether you maintain vitality as you age or develop life-shortening illnesses and disabling conditions like heart disease, diabetes, high blood pressure, and stroke. You may understand exactly what you need to do to enjoy a healthier & happier life.
Often, the biggest hurdle is inertia. It’s true that it isn’t easy to change ingrained habits like driving to nearby locations instead of walking, let’s say, or reaching for a donut instead of an apple. However, gradually working toward change improves your odds of success. Here are some strategies that can help you enact healthy change in your life, no matter what change (or changes) you’d like to make.
1. Eat a Variety of Foods
Foods contain combinations of nutrients and other healthful substances. No single food can supply all nutrients in the amounts you need. For example, oranges provide vitamin C but no vitamin B12; cheese provides vitamin B12 but no vitamin C. To make sure you get all of the nutrients and other substances needed for health, choose the recommended number of daily servings from each of the five major food groups: grains, vegetables, fruits, milk, meat and beans.
Having satisfying sex two to three times per week can add as many as three years to your life. Getting busy can burn an impressive amount of calories—sometimes as much as running for 30 minutes. (Which would you rather do?)Regular sex may also lower your blood pressure, improve your sleep, boost your immunity, and protect your heart.
3.Turn off the TV
Sitting for hours on end watching TV does a lot of damage to your heart. According to Health.com, the lack of movement can affect blood flow, and even the amount of fats and sugars in your body. What’s more, sitting is so bad that not even regular exercise is enough to reverse its adverse health effects. One study showed that those who don’t move enough and tend to sit for five hours or more each day have double the risk for heart failure.
While we’re not saying to give up your movie marathons, maybe next time ensure that you get up and move throughout them.
4.Focus on fitness
Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism.Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems.
5.Choose a Low Cholesterol Diet
The body makes the cholesterol it requires. In addition, cholesterol is obtained from food. Dietary cholesterol comes from animal sources such as egg yolks, meat (especially organ meats such as liver), poultry, fish, and higher-fat milk products. Many of these foods are also high in saturated fats. Choosing foods with less cholesterol and saturated fat will help lower your blood-pressure and blood-cholesterol levels.
6.Avoid Too Much Sugar
Sugars are simple carbohydrates. Dietary carbohydrates also include starch and fiber, which are complex carbohydrates. During digestion all carbohydrates except fiber break down into sugars. Sugars and starches occur naturally in many foods that supply other nutrients. Examples of these foods include milk, fruits, some vegetables, breads, cereals, beans, and grains. Some sugars are used as natural preservatives, thickeners, and baking aids in food. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.
Because maintaining a nutritious diet and a healthy weight is very important, sugars should be used in moderation by most healthy people and sparingly by people with low-calorie needs.
7.Avoid Too Much Sodium
Sodium occurs naturally in foods, usually in small amounts. One form of sodium is sodium chloride, commonly known as table salt. In the body, sodium plays an essential role in regulation of fluids and blood pressure. Most evidence suggests that many people at risk for high blood pressure reduce their chances of developing this condition by consuming less salt or sodium. Some questions remain, partly because other factors may interact with sodium to affect blood pressure.