In this article, we are going to discuss ‘the simple secrets of staying healthy always.’
Staying fit and healthy appears to be very complicated.
For many of us following a disciplined lifestyle with regular workouts and fixed diets seems to be a very difficult thing to do.
You will come across a number of books and blogs that are doling out a lot of conflicting advice on being fit and healthy.
However, it is easy to stay healthy always with minimal efforts just by following a few health rules regularly.
The good health of a person does not depend on health products like multivitamins and food supplements. It is the simple lifestyle rules and food habits that have kept people healthy for centuries.
Below given are 5 simple health maxims that you just need to actualize in your life to stay fit and healthy always.
1. Eat Healthy Natural Foods
Most of the health issues faced by us today are nothing but the side effects of highly processed junk foods we eat.
If you want to be healthy and free of common diseases, just need to care to eat only the ‘real foods’.
The ‘real foods’ are the natural foods in unprocessed form.
The healthy foods comprise of whole grains, meat, fish, eggs, fruits, vegetables, nuts, and seeds. You also need to include healthy oils and fats in your diet.
But even these healthy foods become harmful to the body when they are eaten in highly processed form or excess amount than required by the body.
The foods should be consumed according to the energy and nutrients requirement of the body. Limit the consumption of carbohydrate and sugar to the right amount of calorie that your body requires every day.
Avoid junk foods and all types of processed foods as much as possible.
Home cooked vegetables, meat, fish, eggs, and whole grain foods are the best to eat.
2. Sufficient Physical Exercises Are Must For Good Health
Some people have misunderstood notion that exercises and workouts are meant for people who desire to look beautiful, like those wanting to have six-pack abs and bulging muscular build up.
Exercising and weight training has more to do with good health than just looking very attractive.
Exercises not only make you strong but also improve the functioning of hormones and brain.
High-intensity has shown that weight lifting helps in lowering the triglycerides and blood pressure and improve the good cholesterol level in the blood. High-intensity exercises have a quick effect on reducing blood sugar and insulin levels.[10,11]
Many of the high-risk disease like obesity, type 2 diabetes, Alzheimer’s, stroke and cardiovascular disease can be prevented or cured with the help of high-intensity exercises like weight lifting.
Lack of exercises is the number one reason for belly fats which eventually give rise to several fatal diseases. The biggest danger to health is the combination of ‘bad diet habits and zero physical exercises’.
The easiest and one of the best exercises all can do is to do brisk walking or jogging on the plain fields or paths for 20 to 40 minutes daily.
Avoid good exercises like various types of stretching, swinging, and pushups can be done in the comfort zone of your home itself.
Most cases of obesity and overweight-related health issues can be easily overcome with regular workouts and healthy balanced diets.
3. Avoid Unhealthy Habits And Toxic Foods
Intake of toxic contents in any form has a tremendous impact in making our health go really bad.
The pollutants existing in the environment (especially in air and water) is already a big threat to our health.
The substance abuse habits are all the more dangerous to health than most pollutants in the environment.
There are many people who spoil their health even at a young age by becoming addicted to cigarettes smoking, excess alcohol consumption and drugs abuse. These are killer habits that can make your health go flat soon.
Another MOST dangerous habit of health is getting addicted to certain junk foods and drinks.
These foods include soda, all types carbonated and sweetened beverages like cola, all kinds of highly processed and packaged foods, fat-rich foods like pizza and burger and all artificially sweetened and flavored candies, cookies, ice-creams, and juices.
You need to avoid all these toxic foods and drinks as much as possible if you want to be healthy and fit till the grand old age. Never get addicted to any kinds of drug abuse, tobacco or alcoholic drinks for the sake of your good health.
4. Proper Sleep And Rest
The busy life schedule with long hours of daily work and stressful life has made us deprived of sufficient sleep.
These days increasingly more and more people are sacrificing sleep for the sake of long hours of social media engagement and gaming.
It is actually during sleep-hours the body recuperates and get actively involved in the body cells growth and regeneration.
Every adult person requires a minimum of 7 hours of continuous sleep, but 8 to 9 hours of sleep is the best for the good health of body and mind.
Sleep helps to improve memory and relieves stress and tension.
People with sleep apnea should seek medical help to cure this health disorder.
If you are finding difficult to get good sleep, the following tips might help you:-
- Have a fixed time for retiring to bed and waking up every day.
- Avoid having too much of caffeine intake or smoking especially within 2 hours before retiring to bed.
- Make your bedroom pitch-dark and soundproof (if noise issues exist)
- Do a minimum of 30 minutes of intense workout every day.
5. Get Rid Of Stress And Tension
All your best diets and workouts will turn out to be futile if you are under constant stress and anxiety.
Good mental health with a peaceful and relaxed mind is essential for the good health of body and mind.
The cortisol levels would increase as you get more and more stressed out; this will produce serious adverse effects on metabolism. This also causes increased belly fat accumulation and continuous carving for snacking on junk foods. The end result of all these is the development of multiple diseases in you.[24,25,26]
If you are stressed, you need to identify the reasons that make you stressed and try overcoming the same.
Make your life simple and focus on your strengths than weaknesses. Stress is removable through good daily sleep, meditation, yoga exercises and by engaging in entertaining past-time activities with your family or friends.
If you are extremely stressed, you should better take the help of a well-trained psychologist to sort out your problem.
Many days of continuous stress will make you physically sick and mentally tired. For good health, it is important that you relax and enjoy a lot more than being stressed.
Mindless dieting or use of health supplements is not the way to achieve good health.
You can enjoy good health of body and mind only when you have balanced and nutritious natural diets, enough sleep and rest, free of toxic foods and habits, free of excess tension and stress, and by engaging in regular physical exercises.
Adopting a healthy and comfortable lifestyle throughout your life will matter a lot in staying healthy and fit always.