Top 10 Healthy Tips

Personal fitness and health depends partially on the active, passive, and assisted cues people observe and adopt about their own health. These include personal actions for preventing or minimizing the effects of a disease, usually a chronic condition, through integrative care.

They also include personal hygiene practices to prevent infection and illness, such as bathing and washing hands with soap; brushing & flossing teeth; storing, preparing and handling food safely; and many others. 

Adopt a healthier lifestyle in New Year 2021. You may have read health and fitness articles in your general readings. To facilitate our loving readers, we have worked on healthy tips and tricks for your better life.

1.   Healthy Diet Plan

By opting a combined food chart including vegetables, fruits, nuts, legumes and whole grains both in cooked and raw form. Add fruits and vegetables in you food as a snack. It will help to increase your energy and food digestion.

An adult requires around 400grams of fruits and vegetables portion per day.  Seasonal foods will always help you in boosting your energy level.

2. Drink Plenty of Clean Water

Drink plenty of clean water to keep yourself healthy and fit. Every fitness plan includes at least 10-12 glasses of water per day. Many of us have a common question that how to lose weight? Water helps to loos weight rapidly and keep your kidneys healthy and active.

In addition, try to use boiled water for drinking as it will kill the bacteria and other organisms found in water. Change water filter in every month or maximum after two months depends on quality of water being filtered. 

3.   Avoid Junk Foods

Junk Foods! OMG! It’s very difficult to leave junk food once you have started munching heartedly. Its fact that the Junk food is not as healthy as considered by junk food producers. Try to avoid junk foods in bulk such as pizzas, burgers, sugary drinks, energy drinks, fried, grilled food, pastries, French fries, potato chips, cookies and cakes etc.   

4.   Eat Less Sugary & Salty Foods

Never take much sugar or salt in your diet. It will cause high blood pressure and diabetes, tooth decay and unhealthy weight gain. Less than 5% of total energy intake is recommended by WHO for additional health benefits. Most sugary foods include sugary drinks, energy drinks, pastries, cookies and cakes etc.

5. Avoid Alcoholic Drinks

Never ever think that Alcohol may be considered as a healthy drink. It is one of big causes of behavioral disorders. In addition it also affects your mental health, liver and heart functions.

6. Live Active Life

To live an active life, one must do physical activities on regular basis. Fortitude activities increase your heart rate and strengthen your heart and your lungs. These include dancing, skating, cycling, swimming and brisk walking.

Flexibility activities improve your body’s ability to move and assist in keeping your muscles and joints relaxed like yard work, vacuuming, stretching and golf.

Strength activities create and maintain muscle and keep bones strong. These activities are raking leaves, climbing stairs, lifting free weights and push-ups.

It is easy to incorporate endurance, flexibility and strength activities into your daily routine for active living.

7. Visit Your Doctor Regularly

Hypertension is known a “silent killer” because its symptoms are not found at initial stage. It may lead to heart attack, brain & kidney failure like diseases. 

It is very important to have a regular checkups especially after the age of 35 years. One must visit the doctor every month or at least quarterly to keep informed about health.

  8. Self-Medication

One of the most important things is never be a doctor to yourself if you are not a practitioner doctor. Many of us take pain killers on our own prescription based on previous experiences. There is a number of pain killers that may affect kidney function. 

 9. Sneezing or Coughing

During Pandemic of COVID-19, fear of influenza and pneumonia disease spread rapidly. These diseases transmit through the air. Infectious elements may pass to other persons though cough or sneeze of an infected person. When you feel a cough or sneeze coming on, covered your mouth with a face mask or use a tissue then dispose it carefully. If you do not have a tissue close by than cover your mouth as much as possible with the crook of your elbow.

10. Sleeping Habits

A very famous saying must be quoted here “Early to bed and early to rise, Makes a man healthy, wealthy and wise”. Sleep is an essential component to maintaining health. In children, sleep is also vital for growth and development. Ongoing sleep deprivation  has been linked to an increased risk for some chronic health problems.

In addition, sleep deprivation has been shown to correlate with both increased susceptibility to illness and slower recovery times from illness. In one study, people with chronic insufficient sleep, set as six hours of sleep a night or less, were found to be four times more likely to catch a cold compared to those who reported sleeping for seven hours or more a night.

 Due to the role of sleep in regulating metabolism, insufficient sleep may also play a role in weight gain or, conversely, in impeding weight loss.