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Easy healthy habits for everyday life

Mar 1, 2020 6:19:51 PM / by Guillermo Fernandez Garcia

Eating well, having routines for your free time and taking care of every detail will make you to feel better.

People that suffer from high blood pressure, diabetes and heart problems have developed these diseases due to poor eating habits, sedentarism and emotional stress. To prevent you from falling into this group, I will present you 20 habits for a healthy life.

Food

Talking about food, there are all kinds of diets, good ones and bad ones. And you have the power to decide which one to go by. The key is knowing how to eat a balanced diet.

1. Eat a variety of foods

The proportion of different foods in the diet will make this set more or less healthy. You should try to mix all the food groups (fruits, vegetables, cereals, carbohydrates, proteins and fats) while preserving and not eliminating any of them. In addition, priority should be given to proteins, fruits, vegetables and cereals rather than to carbohydrates and fats.

 

Healthy Foods

 

2. Eat vegetables

Vegetables provide vitamins, minerals and fibre. It is recommended to consume vegetables in the afternoon and evening. A good dietary habit is to start meals with raw foods. Increasing fibre intake in the diet prevents high cholesterol and constipation.

3. Moderate your meat and fish intake

The daily intake of protein required for a balanced diet should not be a big part of the total energy intake. Meat and fish are not the only sources of protein. Balance can be achieved by using proteins from legumes, dairy products, eggs and nuts.

4. Do not eat after hours

A normal diet for an adult is about 2,000 calories per day. The evening meal should not be less than 25% of that daily intake (500 calories) and should always be done. You should not eat before going to sleep, so as not to have problems with digestion.

5. Water is essential

Drinking two glasses in the morning on an empty stomach helps to hydrate your body after sleeping, when it has regenerated itself and is fulfilling its natural processes. It hydrates and also stimulates your metabolism and digestion to fulfill its functions correctly. Keeping yourself hydrated helps you have more energy and therefore, to be in a better mood.

 

Tap water

 

Activities

6. Organize your time

Arrange in an agenda what you should do according to their importance. Identify your most energetic hours and thus develop the activities that demand the most effort in this schedule and reserve those with the least energy for rest or hobbies. Also, plan your time hour by hour including meals, social life, rest or exercise. Be realistic with your time and aim to leave some time for productive leisure.

7. Exercise in the office

If you do not have time to leave your office, you can go down and up stairs, even if it is two or three floors. This is a good exercise, it will keep your body active and will only take 15-20 minutes. You can also walk to your appointments or even home after work. If you are unable to do it every day, you can just do 2-3 days a week, it is a good idea because you would be getting the minimum 30-minute physical activity recommended by specialists.

8. Take time off

If you can't spend time on exercise or hobbies, the least you can do is take 30-40 minute breaks inside the office, or go outside to have lunch or have a cup of coffee. Firstly, because people who sit in front of the computer all day can suffer from back, spine or neck problems, even if they have never suffered from them, and even their eyes can be affected. You have to make sure you have a good posture to avoid these problems. Similarly, when you are very tired, your productivity in the office will not be the same.

 

Man Walking

 

9. Have an exercise routine

Physical activity of at least 30 minutes every day is recommended. If you don't like going to the gym or there is not one close to your home, you should play a sport during the weekend. The most important thing is to develop a routine. Exercise is positive, because it gives you energy, tones your body, reduces stress, helps you sleep better, keeps your digestive system healthy and, because the body uses oxygen and nutrients effectively, the immune system improves, and you become stronger against illnesses.

10. Spend time on your hobbies

The routine of work is boring, makes you tired and high levels of stress caused by work end up causing physical and other emotional illnesses, such as depression. To prevent this, it is necessary that you include in your agendas plans with your family and activities that allow you to rest and entertain yourself, such as reading, movies, trips and concerts, among others.

Additional Care

Although nutritious food and physical activity regularly improve your life, there are some additional details you should take care of to ensure a healthy life.

11. Sleep well

Sleep is a very important, the body rests and recharges energy. In order to adopt healthy behaviors that help you rest and sleep properly, it is recommended to sleep a minimum of six hours and a maximum of eight.

 

Sleep

 

12. No excesses

Everything in excess has negative consequences. This is why these habits should not be carried to excess either. If you are eating better and one day you want to eat a dessert, you can do so. If you have an exercise routine and one day you want to rest, it is better to do so. The key is to follow what your body is asking you to do at that moment. Of course, without going to extremes. The most important thing is that you are calm and feel good both physically and emotionally. Only then will you be able to lead a very healthy life.

Topics: healthy, #healthylife, healthylifestyle, healthy living

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