1. Start Your Day With a Healthy Breakfast
The keystone of a healthy diet is a healthy breakfast, but still very few of us eat breakfast daily and the others skip it entirely. Your breakfast is simply a meal that provides you a good opportunity to have a serving of a digestible protein, whole grains and fruits. However, the energy you get from this meal can carry you since your morning and it is far better than what you get from stimulating foods such as coffee and sweets. A breakfast incorporating fruits, whole grain cereals and oatmeal is always rich in fibers which absorbs cholesterol in the intestines and help you lower high levels of cholesterol.
More importantly, when you skip breakfast, your body goes for more than 10 hours without any other source of energy which is quite similar to begin a kind of starvation. Your body then tends to need high carbohydrates and high fat foods, resulting in consumption of more calories than what you really need.
Consequently, if you want to improve your nutrition and diet and stay fit as you age, have a healthy breakfast every day.
2. Drink Minimum Eight Glasses of Water Every Day
The wise man’s drink is water which is vital to every single life on earth. It contributes in various functions in the body that includes digestion, circulation and absorption of nutrients. It plays a significant role in proper detoxification and elimination of wastes through sweating, defecation, urination, mucus and tears which route your digestive and respiratory tracts.
However, pure water is always better than what you get from foods and beverages as water in this form is efficacious health practice as well as extremely inexpensive.
Physicians recommend use of clean and hygienic sources of water, solid carbon filters like reverse osmosis and multi-pure filters. Water that is sold in soft plastic containers, mainly in hot climates is not good for health because these containers could leach plastics into water.
3. Have a Good Quality Mineral/ Multivitamin Supplement
It is very obvious that eating a healthy diet delivers you all of the minerals and vitamins you need to enjoy fit and healthy life and reduce the danger of chronic diseases.
A health-promoting diet is very essential component of a good health. Numerous scientific researchers have shown that eating nutritional supplements of a good quality may help you acquire optimal health. It is possible to get all kinds of nutrients from your daily food intake but the reality is most of the people do not get.
A latest study found that regular usage of a multivitamin by old people is a somewhat inexpensive yet possibly powerful approach to stay healthy. In simple words, taking a multiple mineral and vitamin formula can be viewed as economical health insurance.
4. Stay Connected With Other People
By our nature, humans are social animals. We bring up our young and form families and recognize ourselves as fragment of large social groups like neighborhood ties, circles of friends and memberships in organizations and clubs. Connecting with other people and forming bonds of communication and intimacy nourish our emotional and spiritual health as much as a healthy diet nourishes our bodies.
In this age, usual cut off from other people may lead to the prevalence of feelings of isolation and depression. Most of the time, your day-to-day lives are surrounded by many people but unfortunately without making any meaningful connections. The increased use of technologies like internet is a mixed boon that allows you connect with others via chat and email groups, while staying in the isolation at your homes. When the internet makes you feel connected, these kinds of communications may lack the substantial components of body language, touch and face-to-face communication.
Your connection with other people makes you healthy and creates a kind of positive relationships, forming a healing influence around you, so make an effort to get connected with others as far as possible.
5. Express Yourself Appropriately
Emotional factors play a very vital role in your health and illness and the seven emotions which mostly affect are: sadness, joy, anger, pensiveness, fear, fright and grief. However, if any of the above emotions are excessive for a long duration of time or if in case it arises all of a sudden with a strong force, it can definitely lead to illness and imbalances.
Instead, expressing your emotions in appropriate ways could be preventive. In the society, this takes little awareness as well as careful selection of words, because the expressions of negative emotions like sadness or anger is often disheartened socially. However, it is very important to stay in touch with your feelings and to show these feelings in authentic ways.
One simple way to properly express your anger is by use of “I” messages. Instead of saying “You are making me angry when you….,” try to say “When you …., I feel that……” Such kind of conversation takes possession of feelings and incites less defensiveness in the person standing in front of you.
Expressing you appropriately is not so easy but creates rewards in inspiring your emotional lives as well as your connections and relationships with other people.
6. Eat Vegetables and Fruits
You might have heard it before for a thousand times: Eat vegetables and fruits! You perhaps know that you should eat ample of fresh produce each day. Here are few compelling nutritional truths that tell you how to go about getting adequate into your diet.
Vegetables and fruits supply innumerable nutrients those are important for health such as proanthocyanidins – potent antioxidants found in dark-colored berries. These antioxidants hunt free-radicals (which are responsible for cell damage), slow down the process of aging and help your body fight cancer. One other example is – The orange color of sweet potatoes and carrots indicates the great levels of beta-carotene that gets converted into vitamin A by your body. This vitamin A is very important for healthy eyes and skin. Spinach is again a decent source of vitamin, calcium and iron. All vegetables and fruits supply your body with fibers which are needed for regulating cholesterol as well as proper bowel function.
7. Spend Minimum 30 Minutes Outdoors
Like proper nutrition, exercise and clean water, sunlight is also central to your well-being and health. This is the reason why physicians often recommend staying outdoors for minimum 30 minutes every day.
Your body makes vitamin D when it is exposed to sunlight. There is a strong evidence for a defensive effect of this vitamin D on your muscle weakness, healthy bone density, kinds of internal cancers, Type 1 Diabetes and multiple sclerosis. For this you do not have to go for sunburn to get enough vitamin and sunscreens which can lead to diminished ability to produce Vitamin D.
Sunlight is an antidepressant that affects moods positively. Exposure to it stimulates your pineal gland to make melatonin which plays a vigorous role in good sleep and fighting cancer too.
8. Do More Physically Activities
You must have heard about the significance of regular cardiovascular exercise and maintaining fitness. However, most of you do not get enough physical activities to stay fit, may be due to sedentary lifestyles and jobs, busy schedules. Daily physical activities go a long way that helps you maintain and improve your fitness and your sense of well-being.
Few ideas for you to stay active every day:
- Play more often.
- Go bicycling or rollerblading.
- Go out dancing.
- Take a hike.
- Stay active while doing your household tasks.
9. Maintain Regular Sleep Hours
Sleep problems such as Insomnia are common complaints from many people these days. Various studies have shown that, most of the population is affected by problems associated with sleep, some of which can be chronic sleep disorders.
Hence, usage of medications to improve sleep hours is becoming a fastest growing as well as important segment of the industry of pharmaceutics. Fortunately, there are number of natural solutions which address causes of sleep problems which hardly contain any side effects and are cost effective too. The most effective and beneficial behavioral remedy is to schedule your sleep hours.
However, your brain controls your sleep-wake cycle, as a part of day-to-day rhythm. Melatonin and cortisol are nervous system chemicals who tell your body and mind when to sleep and when to wake up. So, strengthen your natural circadian rhythms by maintaining regular sleep hours, that helps you fall asleep easily.
10. Form a Relationship With Your Doctor
Simply by following a fit and healthy lifestyle, the risk of various chronic and acute diseases can greatly be reduced. Accidents, injuries happen, chronic infections arise and acute health issues need ongoing management. Wellness and preventive care like gynecological check-ups, periodic physical examinations, screening lab tests and dental care are few tools to look forward and improve your probabilities of delaying or preventing the effects of chronic disease and aging.
There are noteworthy advantages to forming ongoing relationships with a health care provider who you know as well as trust. That makes your doctor know medical history of you and your family as well, which helps him/her to assess your current health related problems. He/she can also advise you ways to lead a balanced and healthy lifestyle. In short, when health problems arise, there is a partner with you to help guide and treat you.
One of the ancient forms of foodstuff known to man is fruits. In fact, Adam-the first man on the earth ate an apple which is considered heaven’s ‘forbidden fruit’. You can find lots of references of fruits in our ancient literature. According to Quran, fruits like date, fig grape, pomegranate and olive are heavenly fruits and gifts of God.
Fruits whether fresh or dehydrated have been a widely accepted food in the world since many years. To lead healthy life, eating fruits is essential as they are great source of minerals, fibers, vitamins, enzymes etc., and are very easy to digest. In addition to providing energy in the form of food for human beings, they can also act as a medicine and treat ailments.
Fruits consumed raw or in the form of freshly squeezed juice provides balance and retains moisture in the body. Most of the fruits are low in fat, calories and sodium content and can be a great choice for those who would prefer salt-free diet or those who are on weight loss diet. Also consumption of 2-3 fruits per day is very helpful for pregnant ladies.
Dry fruits for example, dates, apricots, raisins etc., are natural source of iron and calcium that are necessary for maintaining hemoglobin in blood and bone strength respectively. As fruits are very rich in fiber content they can help to clean digestive system and regains normal bowl action. Therefore for those who are suffering with constipation, eating fruits can provide relief.
Fruits like custard apples, guavas, oranges and lemons contain vitamin C. Papaya is a natural source of Vitamin C as well as carotene, which provides Vitamin A to the body. Also fruits like bananas, prunes are rich in potassium content that helps to maintain healthy blood pressure. Apple, orange, pomegranate and lemon helps heart to function normally. Nutrient present in mangoes, dates and apples help to sharpen memory and aid in curing insomnia, hysteria, exhaustion and also prevent mental tension. Therefore fruits eaten raw and fresh can provide all essential nutrients as well as other mentioned benefits.
Generally fruits provide benefits only when they are eaten in raw and ripe from. Cooking or heating of fruits can leads to the loss of nutrients and vitamins, as most of them are water-soluble. Therefore cooking of fruits is not recommended. Ideally one type of fruit should be taken at a time. Most of the people choose to eat fruits with milk in breakfast. It is not advisable to consume fruits in combination with vegetables and if it is not avoidable include more portions of fruits.
All kinds of berries are source of iron, sodium and phosphorous that is essential for strengthening nerves and blood building. Lemons are effective for curing lover problems, rheumatism and indigestion. Watermelons are very helpful in cleansing kidney. Pomegranates and pineapples are beneficial in soothing nose inflammation, throat problems, chronic ailments and hay fever. Treating common cold problems grapefruit is an effective option. Dry fruits like walnut and fresh fruits like bananas, figs, apples and grapes are helpful remedy brain weakness and other brain deficiencies.
If you normally do not eat lot of fruits and if you are finding it quite difficult to add few more portions into your daily diet, These are few ideas to make a start:
- Start your day with freshly squeezed grapefruit or orange juice
- Add sliced strawberries, kiwi and banana to your breakfast meal
- Have a fruit smoothie made with yoghurt, banana and other fruit
- Add cucumber, rocket, lettuce and sliced tomato to sandwiches
- Add green pepper, diced red and orange to tuna mayonnaise
- Pick dried fruit snacks instead of using chocolate or crisps
- Add sliced fruit to desserts
- Have healthy dips along with vegetable crudités thereby replacing unhealthy snacks
- Make homemade vegetable soups in lunch or dinner
- Always have a salad of tomato, onion, lettuce and cucumber with your meal
- Try exotic and different salads just for a variation
- Have a fruit-salad for dessert
In this way, eating generous amount of fruits regularly can provide healthy and energetic life for whole period of life.