How to keep yourself mentally and physically healthy?
Due to the living habits and other reasons, we usually have physical or mental discomfort, any kind of situation will bring a lot of trouble to us, therefore, we must pay attention to the habits of life, let me become more healthy.
1. Drink Enough Water
It is recommended for adults to consume 11-15 cups of liquid every day, including water, juice, tea, milk, etc. Even though fluids such as coffee or soda can also help you fulfill your liquid intake, you should drink less of them and more of pure water.
2. Read Ingredient Labels Carefully
It is so easy to get fooled by all those inscriptions on the label saying that a product is completely natural or low in calories. Start reading those tiny nutritional details located at the back of the product. Also, make sure you read everything carefully, because you can easily mistake that 3 grams of fat as the amount of fat that the whole item has, while in fact, 100 grams of the product have that much fat.
3.Eat a balanced diet
A balanced diet may be slightly different for each person, depending on their age, gender, size, activity level and existing health conditions (i.e. high cholesterol, diabetes, pregnancy, etc.). Regardless of the amounts of each type of food, almost everyone needs to ensure they get enough protein, dairy, grains, fats, and fruits & vegetables.
. Protein is mainly found in meats, but you can also find it in beans, tofu, nuts, and eggs. Try for the lean and non-fried options.
. For dairy products, try to consume the lower fat options when possible. Try to stay away from items like cream cheese, cream, and butter if possible.
Grains include wheat, rice, oats, cornmeal, barley, millet, bulgur, quinoa, and more. Grains can be found in foods like pasta, oatmeal, cereals, breads, and tortillas. Try to select the whole grain options when possible.
. Our bodies do require a certain amount of fat to function properly. Some, but not all, oils that are liquid at room temperature tend to be those with more monounsaturated and polyunsaturated fats, which are the better fats to consume. Look for oils made from canola, corn, cottonseed, olive, safflower, soybean or sunflower.
. Fruits and vegetables are a great source of fibre, vitamins and minerals. They also usually contain the lowest amount of calories as compared to other types of food. While juice can be a good source of vitamins and minerals, it tend to contain a lot of added sugar. Try to limit yourself to only one glass of juice a day, or less.
4.Sit down to eat a meal without distractions.
Don’t eat in front of the TV or computer. Chew each bite completely before swallowing and pause between each bite. Savour your food. In an ideal situation, you should be able to sit down to each meal with one or more other people and enjoy a conversation while eating. Not only is this enjoyable, but it’ll slow down how quickly you eat and allow your body to register when it’s actually full so you stop eating.
How to make body strong and healthy? Well, by walking. Researchers have proven that every person trying to be strong should walk ten thousand steps a day. To count all those footsteps, you just have to equip yourself with a pedometer; and to become more active, just substitute driving for walking.
6. Develop a Routine
If you are not used to exercising, slowly start introducing it to your routine. It is a good idea to choose and write down the exact time and days when you are going to work out. Also keep changing the type of exercises you do to avoid getting bored.
Your workout routine should consist of various activities that have a positive effect on your whole body, such as stretching (regular stretches, yoga), aerobics (running, walking, riding a bicycle), balance exercises (tai chi, yoga), strengthening exercises (lifting weights, yoga), along with core exercises that help your spine-supporting muscles get stronger (pilates).
7. Pay Attention to Mental Health
How to make body strong? A strong body should not only have good physical health, but also have a healthy mind. By being mindful, paying closer attention to others, paying closer attention to the world and seeing it with new eyes, you can prohibit yourself from being anxious and frustrated, and feel amazing in the process.
Meditation is of great assistance when it comes to relieving pain, boosting the immune system, subduing inflammation, fighting depression, improving memory and more. Although meditating is a bit hard for those who have never tried it before, once you pick up how to do it, it becomes fairly easy.
The trick is to learn to concentrate by sitting still and focusing on one thing for as long as you can. This thing can be whatever you want it to be, whether that is your breathing or an object. If you find yourself losing focus, regain it momentarily.
9. Think Positively
. Replace negativity with positivity every time you feel down. Think about everything that makes you happy.
. Appreciate everything you have, no matter how small it is, because some people don’t have it as good.
. Don’t stress over your mistakes, but rather learn from them.
. Be selfless and give without expecting anything in return.
. Breathe and live every day of your life like it is your last. Relax, have fun, try new things, and challenge yourself, but be yourself!
10. Get Enough Sleep
Sleeping plays an important role in repairing our blood vessels, balancing hormones, supporting growth and boosting our immune system. Therefore, if you want your body to stay strong and to keep functioning well, you should get enough sleep for 7-8 hours every day.
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