What to do to be healthy: basic rules and tips

Posted on Jul 29, 2022      19

What to do to be healthy

When you see pictures of people on social media who lead healthy lifestyles, do you want to emulate them? It is not as difficult as you think. This article will help you with practical tips to become the best version of yourself. What do you need to do to be healthy?

1. Drink more water.

The first tip is obvious to everyone, but it is the foundation of health and wellness. Some people may need more because of a fluid loss in the body, because of activity, ambient temperature and other factors. Or vice versa, less.

An interesting fact: Human muscles comprise 75% water, cells have 82% water, and the brain comprises 86% water. This proves the importance of consuming clear fluids throughout the day.

Try to drink two cups of water right after waking up, restoring your body to a healthy lifestyle. Don’t forget to take a water bottle with you wherever you go. I wrote more about how much water you should drink per day in a separate article.

2. Wash Your Hands

Everyone knows since childhood that you need to thoroughly wash your hands after visiting the toilet, public places, before eating and so on. But U.S. and British researchers say that only 12% of people wash their hands before they eat. Think about it, are you part of that percentage?

In these cases, it’s definitely worth washing your hands:

1. before, during and after cooking;

2. before you eat food;

3. after using the toilet;

4. after visiting public places (transportation, malls, subways, and so on).

You will, of course, get enormous benefits from clean hands:

  • less chance of getting infections in your eyes;
  • less chance of diarrhea and E. coli;
  • less chance of getting any kind of disease.

3. Floss.

Flossing helps remove bacteria and food debris where the brush can’t reach. This prevents tooth decay, and its presence over time leads to serious damage to your teeth.

Everyone knows you should brush twice a day. But how many times a day should you floss? Dentists believe you can floss 1-2 times a day. This is enough to prevent the spread of bacteria.

4. Keep your sleep schedule.

Some famous actors and business executives spend only 5 hours of sleep, others - from 8 to 12 hours. This begs the question: how much sleep do you need to be healthy and productive? Unfortunately, no one knows. It all depends on you.

Experiment: go to bed at different times and give different hours of sleep, and when you wake up, write how you feel in a notebook. You can try multiphase patterns, single-phase patterns, the Uberman cycle, or incorporate daytime sleep into your schedule.

5. Try tracking your food intake

Tracking your food intake throughout the day can make all the difference. Download a special app that counts calories, proteins, fats, carbs, and tracks your step count. But be honest with yourself and record absolutely everything you eat in there. Even overnight cookies.

At the end of the week, analyze your nutrition. You may be horrified at how many unhealthy foods went into your system. The next time you want to devour a bar of chocolate, stop at one piece or replace it with some fruit.

6. Exercise when you are in a good mood

Exercise should not be seen as an obligation. If you exercise in a bad mood, you will be too lazy to do it next time. Try to make light exercise a part of your daily life first:

  • Walk to work, and if the distance is too long, get off a couple of stops early or park a few blocks away from the office;
  • Instead of sitting on the couch watching soap operas for hours, take the dog for a walk, go for a jog in the park, or just walk down the street with a friend or loved one;
  • Do a short morning or evening exercise with your favorite music.

7. Don’t lead a sedentary lifestyle.

The longer you sit, the faster your chances of dying increase. That sounds scary. Researchers at the Canadian Fitness Institute found that people who lead sedentary lifestyles are actually prone to dying sooner.

Even if you exercise, but sit at your computer a lot, you’re still at risk. So get up from your chair and take a walk. For every 25 minutes of static, there should be five minutes of activity. It’s simple.

8. Plan your meals and prepare healthy meals

When you know in advance what’s for breakfast, lunch and dinner, an extra cookie or chocolate bar won’t end up in your mouth. There are several benefits to self-cooking:

1. Saving time and money;

2. Prevention of unhealthy snacking;

3. Simplified calculation of calories and GI (proteins, fats, and carbohydrates);

4. You will learn how to cook many healthy and delicious dishes.

In order to minimize the time spent on cooking, you can choose 1 day, stock up on groceries and make preparations for the week ahead.

9. Love Yourself

There is a close connection between mental health and physical health. So when you think positively, accept yourself, praise yourself, your body improves.

But also the human body has an amazing ability: under certain conditions, it heals wounds, resists disease and even more quickly copes with viruses. How? The answer is simple - the brain peptide hormone oxytocin. If you love yourself, others, be in a good mood, do not think about bad things, then your body will be toned.

10. Get regular health checks.

People used to think that when they feel good, they lead a healthy lifestyle. But that’s not always the case. It’s hard to tell if you’re not deficient in something without getting tested.

It never hurts to get your blood checked for specific diseases. You may feel a little exhausted and tired afterwards, but at least you’ll know your level of health. If you get at least general tests every 6 months or a year, it will be enough to detect some deficiencies and potential dangers. Don’t forget to visit your dentist, gynecologist, urologist, cardiologist, and so on regularly. Take a week to see your doctors so you don’t have to worry about anything all year.

11. Build Healthy Relationships.

If you want to live a healthy lifestyle, you shouldn’t spend most of your time with people who don’t support that direction. The solution seems simple, but not really.

Reduce the time you spend with acquaintances or friends who have bad habits. And, get new mates who share your views. Try to find them in communities on Facebook , get to know them, make an appointment. Subscribe to bloggers who are fitness and wellness oriented.

12. get rid of bad habits.

Smoking, drinking alcohol or overeating are all bad habits. The most important thing is not just to get rid of them, but to replace them with healthy ones.

To begin with, determine why and under what circumstances you first encountered this habit. It is necessary to determine what events make you stick to bad habits. Once this has been done, proceed with the replacement. If you smoke because of a need to socialize, replace your cigarette with a coffee and go with your colleagues on a break to get one. It’s difficult, but it’s possible.

Teg:   healthy