The Definitive Guide to a Healthier Body Many people often underestimate the importance of their health. As a result, they can make poor lifestyle choices that can affect their quality of life. For instance, they may have a poor diet or fail to embark on regular physical activity. That’s why we are providing some insightful advice on how to create a healthy body.
Enjoy a Well-Balanced Diet
Maintain your health by enjoying a well-balanced diet each day. This means eating foods from each food group, so your body can consume more nutrients. It is recommended to enjoy 3 to 4 oz of protein, one cup of vegetables, two cups of leafy greens and a ½ cup of grains. You should also enjoy a ½ cup of chopped fruit or one small piece of fruit.
Eat Lean Protein
As mentioned, protein should be a staple food group in your diet. We recommend eating a lean protein source that will rebuild cells, maintain muscle mass and can help support your immune system. For instance, you should eat poultry (chicken or turkey), eggs, pork, lean beef, seafood, tofu and legumes (beans and nuts).
You will also be pleased to learn that lean proteins are low in calories and fat, so you do not have to worry about exceeding your daily calorie limit. What’s more, they will make you feel fuller for longer to reduce your appetite, which can help you maintain a healthy weight.
Fill Up Your Plate with Fruits and Vegetables
Fruit and vegetables offer the largest number of vitamins, minerals and antioxidants, which is why they should cover half of your plate. Not only can they reduce weight gain, but they can decrease blood pressure and can effectively manage blood sugar levels. What’s more, the staple foods can also minimize a person’s risk of heart disease, a stroke, blindness and some forms of cancer. It is also important to remember that the more colorful the vegetable, the more nutrients it will contain.
Choose Whole Grains
Whole grains can feature more fibre and nutrients, and can reduce your risk of diabetes, heart disease and some cancers. You should, therefore, consume 100% whole wheat bread, pasta, brown rice, quinoa, barley, farro and whole grain oats.
Dehydration can have both minor and serious health consequences, such as fatigue, headaches, mood swings, kidney stones and a urinary tract infection (UTI). Avoid dehydration by consuming a minimum of six 8oz glasses of water each day. However, the amount you consume will be determined by your body size and physical activity. For instance, if you are frequently active or perspire a lot, you may need to consume more water to replace the fluid lost. If you do not like drinking water alone, try to drink more sugar-free and caffeine-free beverages, such as decaf tea or decaf coffee.
Ditch the Junk Food
Consuming too much junk food can have a negative impact on your health, as it can cause obesity, diabetes and heart disease. If you do want to consume processed foods, it is important to eat them in moderation, as most will offer minimal nutrients. Also, pick processed snacks wisely, as you should not eat chips, fast food, pastries or crackers on a daily basis.
Take a Supplement
Create a healthy, happy body by ensuring your body has all the vitamins and minerals it needs. People with food intolerances, dietary restrictions or a lack of variety in their diet might need to take a vitamin and mineral supplement.
For example, people who regularly skip meals or eat small portions might experience a vitamin B complex deficiency, which is due to poor lifestyle choices. Fortunately, you can turn to the best Vitamin B complex supplements to help you overcome a deficiency.
If you are on any medications, it’s advisable to talk to your doctor before you take a vitamin or mineral supplement, as they can advise you on how many supplements you should take and how often.
Enjoy More Cardio Exercises
Cardiovascular exercise can provide many benefits to your health, such as a healthy weight, lower blood pressure and cholesterol levels, improved mood and sleep, better circulation and can help to both manage and control your insulin. What’s more, it can increase your energy levels while improving your self-confidence. Try to enjoy at least 30 minutes of exercise five times per week. There are many cardio exercises to try, such as walking, running, swimming, cycling, hiking, dancing or an aerobics class.
As you are probably already aware, smoking can seriously damage your general health, and can unfortunately lead to serious medical conditions, such as heart disease, lung cancer, high blood pressure, diabetes and blindness. It is therefore vital to take the necessary steps to quit smoking once and for all. Try to reduce the number of cigarettes you smoke gradually, or with a prescription or over-the-counter product, such as nicotine patches, gum or medications.
Drink Alcohol in Moderation
You might be shocked to learn that moderate consumption of alcohol can positively affect your general health, as it can lower your blood pressure and cholesterol levels. However, having more than one or two glasses every couple of days can have negative consequences, such as high blood pressure, pancreatitis, or liver or brain damage. Women should, therefore, have no more than one standard glass of alcohol each day, while men should only have two glasses daily.
Avoid Sleep Deprivation
Sleep deprivation can lead to a variety of health problems, such as weight gain, fatigue, a lack of concentration, increased hunger and a shorter lifespan. Health experts, therefore, recommend for people to enjoy between seven to nine hours of sleep every night. So, go to bed earlier and sleep in a little later to create a healthier body. Avoid sleep deprivation by turning off the TV, smartphone or another electronic device at least one hour before bedtime.
Have you got any top tips for creating a healthier, happier body? Share your advice in the below comment section.