The 7 Golden Rules For -Some tips to live with healthy lifestyle like like Move, Control your cholesterol, check your blood pressure, control your blood sugar, Quit smoking.-2021

These some valuable rules for a healthy lifestyle are the perfect place to start adding a little spring in your step and health into your day. Small steps and changes can translate into huge health gains before you know it!

Small steps and changes can add to huge health gains before you know it!

Check out these healthy lifestyle tips that will make you feel so good you’ll start to wonder if you can fly. These amazing and easy healthy living tips will make you feel like an inner superhero.

I want to highlight some of the top 10 healthy lifestyle tips from both holistic health and conventional medicine that will make you feel like a million bucks.

For health so vibrant that you can’t wait to get up in the morning to start your day, follow these healthy living tips every day.

Golden rules  for a healthy lifestyle:

I know this isn’t always possible in every season of life, like when you have a new baby, but as much as it depends on you, aim for 7-8 hours of sleep per night.

Adequate nightly sleep is important for many aspects of your health, including healthy weight, incredible thyroid function (lack of sleep + driving can slow reflexes just like drunk boxing).

Do your best to get 7-8 hours of sleep a night and you’ll lay the groundwork for feeling like Wonder Woman. No need for a cape.

  • Drink a lot:

Our bodies are made up of 60% water (on average) and it is very good for us to fill up on water.

Most people are a little dehydrated. Dehydration can lead to fatigue, decreased mental clarity, and even weight gain, as some people mistake thirst for hunger.

Lately, this water bottle has helped me drink more water. It holds 32 ounces, so I take one bottle in the morning and another in the afternoon.

  • Positive and optimistic attitude:

Dr. Masaru Emoto conducted several experiments with water. Cups of water were filled with words of love and prayer or words of hate and anger and placed in the freezer.

A positive and optimistic attitude is also important for managing stress, which in turn will improve adrenal function.

  • Go for Organic:

When people go organic, they notice better energy levels, tastier food, better sleep, and often a slight weight loss.

  • Take care of your gut health with this delicious drink:

Kefir (and other fermented foods) are full of amazing good bacteria that can support a healthy gut environment.

More and more studies are showing how our gut microbiome plays an important role in our overall health.

Kefir is generally 99% lactose-free, so it is suitable for even most people with lactose intolerance.

The best time to drink kefir is at bedtime. This gives those good gut bacteria plenty of time to take hold as they should.

  • Eat between meals:

It is important that you have a snack between breakfast, lunch, and dinner. This balances the distribution of energy in your body and ensures that you are not hungry.

  • Eat a varied diet

We need over 40 different nutrients to be healthy and no one food can provide them all. It’s not just one meal that will make a difference, but eating a balanced diet over time!

(i) A high-fat lunch can be followed by a low-fat dinner.

(ii) After eating a large piece of meat at dinner, why not opt for fish the next day?

  • Include plenty of carbohydrate-rich foods in your diet:

About half of the calories in the diet should come from carbohydrate-rich foods such as cereals, rice, pasta, potatoes, or bread.

It is advisable to include at least one of these at each meal. Whole foods such as pasta, cereals, and wholemeal bread will give you more fiber.

  • Replace saturated fats with unsaturated fats:

Fats are important for your health and the proper functioning of your body. However, eating too much of them can have a negative effect on weight and cardiovascular health. Different types of fat have different effects on health – here are some tips to help you find the right balance:

(i) Limit total and saturated fats (which often come from animal foods) and avoid trans fats altogether; reading labels can help identify fat sources.

(ii) Eating fish two to three times a week, with at least one portion of oily fish, provides the correct amount of unsaturated fat.

(iii) When cooking, it is preferable to boil, steam, or bake rather than fry, to remove the fatty parts of the meat, and to use vegetable oils.

  • Eat plenty of fruit and vegetables:

Fruit and vegetables are among the most important foods for an adequate supply of vitamins, minerals, and fiber.

Try to eat at least five portions a day.

For example, you can have a glass of fresh fruit juice for breakfast, snack on an apple and a piece of watermelon, and eat a good portion of different vegetables at each meal.

  • Reduce your salt and sugar intake:

High salt intake can lead to high blood pressure and increase the risk of cardiovascular disease. There are different ways to reduce the amount of salt in your diet:

(i) In shops, you can choose low-sodium products.

(ii) When cooking, you can replace salt with spices to enrich the range of aromas and flavours.

(iii) During meals, it is better not to put salt on the table or at least to avoid adding it before eating a dish.

Sugar is a sweetener and tastes good, but sweet foods and drinks are high in calories and should be consumed in moderation and indulged from time to time.

Sugar can be replaced by fruit, even for sweetening food and drink.

  • Eat regularly, control your portion sizes:

The best recipe for healthy eating is to eat a varied diet, eat regularly, and eat appropriate amounts.

When you skip a meal, especially breakfast, you can become ravenously hungry and often overeat.

A snack between meals can help control hunger, but snacking should not replace a real meal.

If you feel a little hungry, you can eat yogurt, a handful of fresh or dried fruit or vegetables (e.g. carrot sticks), unsalted nuts, or even a piece of bread with cheese.

Paying attention to portion sizes will help you avoid consuming too many calories and allow you to eat all the foods you like without having to eliminate any of them.

(1) By preparing the right amount of food, it is easier to avoid overdoing it.

(2) Some examples of reasonable portion sizes are 100g of meat; one medium-sized fruit; 50g of raw pasta.

(3) Using smaller plates helps to reduce portion sizes.

(4) Packaging that indicates the caloric value of food can make portion control easier.

(5) When eating out, you can share a portion with a friend.

  • Maintaining a healthy weight:

The ideal weight depends on factors such as gender, height, age, and genes. Being overweight increases the risk of developing a wide range of diseases, including diabetes, heart disease, and cancer.

Eating more than you need leads to excess body fat.

Excess calories can come from any caloric nutrient – protein, fat, carbohydrate, or alcohol – but fat is the most concentrated source of energy.

Physical activity helps us expend energy and feel good. The message is quite simple: if you gain weight, you need to eat less and be more active!

  • Physical activity!

Physical activity is important for everyone, regardless of weight or health status.

It helps us burn off excess calories, is good for the heart and circulatory system, maintains or increases muscle mass, promotes concentration, and improves overall health and well-being.

You don’t need to be a top athlete to get moving! It is recommended that you do 150 minutes a week of moderate-intensity physical activity, which is not difficult to include in your daily routine. We can all :

  • Take the stairs instead of the lift;
  • Take a walk at lunchtime (and stretch at the office between breaks);
  • Make time for an activity with your family at the weekend.
  • Start now! And keep changing gradually.

A gradual change in lifestyle is easier to maintain than radical changes introduced all at once. For three days you could make a list of all the foods and drinks you have consumed during the day, noting how active you are. It won’t be hard to see where you can improve:

  • Skipping breakfast? A small bowl of muesli, a piece of bread or a piece of fruit can help you gradually build it into your routine.
  • Eating too little fruit and vegetables? You can start by eating one more each day.
  • Are your favorite foods high in fat? Eliminating them abruptly could be counterproductive and lead to a return to your old habits. You can replace them with low-fat options, eating them less often and in smaller quantities.
  • Not active enough? Climbing the stairs every day can be a good way to start.

Conclusion: 

Healthy entrepreneurs regard their fitness as a way of life.

You can’t put a band-aid on a bad business strategy, any more than you can hope to lose weight by eating healthy for a week.

Successful entrepreneurs have a balanced lifestyle: they work smarter, not harder.

Apart from your family, friends, and relationships, your health and career are two of the most critical aspects of your life.

And if you follow both with diligence, you will live a longer and more fulfilling life.

THANKS

I hope you will get some knowledge about Healthy Lifestyles by reading this article. Comment down your thoughts on this article below. If you have any queries, then ask My Voice

MANU SAIYED

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