How to Keep Healthy and Happy
Moderate physical activity reduces risk of heart disease, stroke, diabetes, depression, and falls
The new Physical Activity Guidelines for Americans recommend that adults get at least 60 minutes of moderate-to-vigorous physical activity each day. This should include both aerobic and muscle-strengthening activities, and it should be done at least five days a week. The guidelines also recommend that adults limit their time spent sitting and limit their recreational screen time. Physical activity has many benefits for both mental and physical health, and there are a variety of forms of physical activity that can be done by almost anyone.
Studies have shown that people who engage in moderate physical activity have a lower risk of heart disease, stroke, diabetes, and depression. Physical activity also promotes better blood circulation and helps prevent arteriosclerosis. In fact, it has been found that people who participate in physical activity regularly have a 20% to 35% lower risk of developing cardiovascular disease, coronary heart disease, and stroke. Additionally, physical activity improves mental health and reduces stress.
Fruits are a healthy part of your diet
Fruits are high in essential nutrients, such as vitamins and minerals. They prevent vitamin A and C deficiencies and reduce your risk of chronic diseases. Eating fruits as part of a healthy diet can help prevent many diseases, including cardiovascular disease, cancer, and obesity. Fruits are also a great source of phytochemicals, which can improve your health.
To make fruit a part of your diet, choose fresh or frozen fruit that is low in calories and easy to find. Make sure to buy fruit that does not contain added sugars. Also, avoid canned fruit juices that are high in calories.
Limiting alcohol intake
Drinking alcohol has health risks and it’s important to limit your alcohol consumption to keep yourself healthy. Most experts recommend no more than 14 units per week. That’s around six pints of average strength beer or ten small glasses of wine. However, new research has been found that suggests that drinking more than this amount can have harmful effects on your health. Alcohol is now linked to a range of illnesses, including a higher risk of cancer.
To limit your alcohol consumption, find a healthy alternative to drinking. If you enjoy drinking, find a non-alcohol activity to engage in after work. Alcohol consumption is often higher at earlier times in the day, so it is better to wait until later in the day to enjoy a drink.
Eating a balanced diet
Choosing the right foods to eat can help you stay healthy. A balanced diet includes a variety of fruits, vegetables, and whole grains. Fiber is a key component of plant foods, which helps control cholesterol levels and keeps intestines healthy. Fiber also contains phytochemicals and antioxidants, which can protect you against cancer and free radical damage. In addition to fruits and vegetables, you should include lean meat, poultry, fish, eggs, nuts, and seeds.
A well-balanced diet includes foods from all five food groups and fulfills all of the body’s nutritional needs. Research has shown that a well-balanced diet reduces the risk of chronic diseases, such as diabetes and heart disease. Canada’s Food Guide recommends that we eat a variety of foods every day, including fruits and vegetables, and limit our intake of processed foods. Fresh fruit and vegetables are full of vitamins, minerals, fibre, and antioxidants. Eating a balanced diet also helps you maintain a healthy weight.
Practicing gratitude is a powerful tool to help you stay mentally healthy. When you are stressed or depressed, finding the positive can be difficult, but it’s important to remember that gratitude can be cultivated. Try to look for small moments that make you feel good. These moments can add up to big improvements in your day. Cultivating gratitude doesn’t have to be a complicated process, but it does take commitment. The following are some exercises you can do to cultivate gratitude and stay happy.
First, think about the good things that have happened to you recently. These can be big or small, such as a parking spot, a cup of hot coffee, or a close friend’s caring support. After you identify these good things, give yourself a moment to enjoy the moment. When you focus on a good experience, you will notice that your feelings of gratitude will naturally bubble up.
Limiting sweet treats
While sweet treats are okay to have from time to time, you should avoid making them a regular part of your daily diet. Instead, limit them to special occasions and limit their portion sizes. You should also avoid drinking too much sweet drinks. If you absolutely must have a treat, limit yourself to a small, 100-calorie serving.
The American Heart Association recommends a lower daily limit for children aged two to eighteen, which is around six teaspoons or 24 grams. You should also limit the amount of sodas and other sugary beverages to no more than eight ounces per week.