Everyone wants to look younger, stay fit and you don’t have to resort to expensive ways to achieve it. So here we are giving you 22 health tips to start your fitness journey from day one.
To stay fit you don’t need a health club membership or a dietitian to tell you what you will do everyday and what will you eat.
What actually you need is a desire and will power to stay fit.
You need to be aware about the small things which deteriorate your health on day to day basis.
You need to make a list of your eating habits and others things which is affecting you health.
Today you might think that you are fit, and if you do not take health and eating habits seriously, eventually you will see yourself surrounded by many health issues like sleeping issue, obesity, early skin wrinkels, tension, De-motivation , unable to focus, and many other problems.
“A healthy mind leads to a healthy body”
Before moving to the “22 health tips to Live a Healthier Life” you shall visualize that after getting your health back how would you feel healing inside out. Disregard any negative thoughts and just start putting these little things to your daily routine. You must have heard “a healthy mind leads to a healthy body”.
22 Health Tips to Live a Healthier Life – Start your Fitness journey
- Cut down on alcohol & Smoking
- Cut down on sugary food and cold drinks
- Cut down on Fried food, vegetable oils, Processed food.
- Eat nuts
- Drink water a lot
- Drink coffee
- Eat fatty fish
- Eat Green Vegetables a lot.
- Get enough sleep
- Do some kind of meditation regularly
- Include Probiotics and fiber to your food.
- Don’t overcook or burn your meat
- Avoid bright lights before sleep
- Take vitamin D3 if you don’t get much sun exposure
- Eat fruits
- Make sure to eat enough protein
- Do some Exercise Daily
- Use extra virgin olive oil or Mustard oil
- Use plenty of herbs and spices
- Be Social
- Don’t go on a dieting
- Eat eggs, yolk and all
1. Cut down on alcohol & Smoking.
If you smoke or abuse drugs, address these issues first. Diet and exercise can wait.
If you drink alcohol, do it in moderation and consider avoiding it altogether if you tend to drink too much.
2. Cut down on sugary food and cold drinks
Sugary drinks are among the fattest items you can put in your body. Indeed, your brain does not measure the calories of liquid sugar in the same way as for solid foods.
Keep in mind that some fruit juices can be almost as bad as soda in this regard, as they sometimes contain as much sugar. Their small amounts of antioxidants do not cancel the harmful effects of sugar.
3. Cut down on Fried food, vegetable oils, Processed food.
Many people like the taste of fried foods. However, these foods tend to be high in calories and trans fat, so eating lots of them can have negative effects on your health.
4. Eats Nuts
Although they are high in fat, nuts are incredibly nutritious and healthy. They are loaded with magnesium, vitamin E, fiber and various other nutrients.
Studies show that nuts can help you lose weight and fight type 2 diabetes and heart disease. In addition, your body does not absorb 10 to 15% of the calories from nuts.
There is also some evidence to suggest that this food can boost metabolism. In a study, almonds have been shown to increase weight loss by 62% compared to complex carbohydrates.
5. Drink Water a Lot
The amount of water we need depends on various factors such as humidity, physical activity and weight, but in general we need 2.7 to 3.7 liters of water per day.
Since food intake accounts for about 20% of our fluid intake, this means that we need to drink about 2.0 to 3.0 liters of water or about 8 to 10 glasses.
One way to tell if you are hydrated – your urine should be slightly yellow. If not, as it’s dark yellow or even orange, you don’t have enough water! Other signs include dry lips, dry mouth and little urination.
6. Drink coffee
Coffee is very healthy. It is rich in antioxidants, and studies have linked coffee consumption to longevity and reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s disease and many other diseases
7. Eat fatty fish
Fish is an excellent source of high quality protein and healthy fats. This is particularly true for oily fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients.
Studies show that people who eat the most fish have a lower risk of developing a number of conditions, including heart disease, dementia and depression
8. Eat Green Vegetables a lot
Vegetables are the source of many nutrients and minerals such as folate, vitamin K, folate, vitamin A, manganese and potassium, not to mention dietary fiber which is important for good intestinal health.
There are two types of vegetables: starchy vegetables like potato, sweet potato, yam and pumpkin; and non-starchy vegetables like kale, arugula, spinach, broccoli, Brussels sprouts, long beans, tomato, cucumber and mushrooms (technically a mushroom).
Some vegetables are slightly starchy and therefore fall in the middle: corn, green peas, carrot, artichoke, beet, cauliflower and beans (technically legumes). All vegetables are important and enrich our diet.
9. Get Enough Sleep
When you are not resting well, you compensate by eating more. Usually it’s junk food.
Get enough rest and you don’t have to snack to stay awake. Plus, lack of sleep causes premature aging and you don’t want it!
10. Do some kind of meditation regularly
Meditation calms your mind and calms your soul.
A calm mind Good concentration Better clarity Improved communication Relaxation and rejuvenation of mind and body are just some of the benefits of meditation.
11. Include probiotics and fiber to your Food.
The bacteria in your gut, collectively called the gut microbiota, are extremely important for overall health.
Disruption of gut bacteria is linked to some of the most serious chronic diseases in the world, including obesity.
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating fiber.
Notably, fiber works as fuel for your gut bacteria.
12. Don’t overcook or burn your meat
Meat can be a nutritious and healthy part of your diet. It is very rich in protein and contains various important nutrients.
However, problems arise when the meat is overcooked or burnt. This can lead to the formation of harmful compounds that increase the risk of cancer.
When cooking meat, be careful not to overcook or burn it.
13. Avoid bright lights before sleep
When exposed to bright lights at night, it can disrupt your production of the sleep hormone melatonin.
One strategy is to use a pair of amber tinted glasses that prevent blue light from entering your eyes at night.
This allows melatonin to be produced as if it were completely dark, helping you sleep better.
14. Take vitamin D3 if you don’t get much sun exposure
Sunlight is an excellent source of vitamin D. However, most people are not sufficiently exposed to the sun. In fact, about 41.6% of the American population is deficient in this critical vitamin.
If you are unable to get adequate exposure to the sun, vitamin D supplements are a good alternative. Their benefits include better bone health, increased strength, reduced symptoms of depression and a lower risk of cancer. Vitamin D can also help you live longer
15. Eat fruits
Fruits contain a lot of vitamins and minerals.
Did you know that oranges offer more health benefits than vitamin C pills? Whenever possible, consume your vitamins and minerals through your diet rather than pills.
I eat a variety of fruits every morning and they energize me.
Satisfy your palate with these nutritious fruits: banana, papaya, kiwi, strawberries, blueberries, blackberries, raspberries, watermelon, watermelon, honeydew, peach, apple, grapefruit, pomelo, mango, orange.
16. Make sure to eat enough protein
Eating enough protein is vital for optimal health. In addition, this nutrient is particularly important for weight loss.
A high protein intake can significantly boost metabolism while making you feel full enough to automatically eat fewer calories.
It can also reduce cravings and your desire to snack late at night.
Adequate protein intake has also been shown to lower blood sugar and blood pressure.
17. Do some Exercise Daily
Movement is life. Research has shown that daily exercise brings huge benefits to our health, including an increased lifespan, reduced risk of disease, higher bone density and weight loss.
Increase activity in your life. Choose walking rather than transportation for short distances. Go up the stairs instead of taking the elevator.
Join an aerobics class or a dance class. Choose a sport to your liking.
When you love a sport, you naturally want to do it. Exercise is not about suffering and pushing yourself; it’s about being healthy and having fun at the same time.
Adding variations to your exercises will make them interesting.
18. Use extra virgin olive oil or Mustard oil
One of the healthiest vegetable oils is extra virgin olive oil. It contains heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.
Extra virgin olive oil is good for heart health because people who consume it have a much lower risk of dying from a heart attack or stroke
19. Use plenty of herbs and spices
There are many incredibly healthy herbs and spices.
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits. Because of their powerful benefits, you should try to include as many herbs and spices as possible in your diet.
20. Be Social
Social relationships are incredibly important not only for your mental well-being but also for your physical health.
People who have close friends and family are healthier and live much longer than those who do not.
21. Don’t go on a dieting
Dieting is notoriously ineffective and rarely work well in the long run. In fact, dieting is one of the strongest predictors of future weight gain.
Instead of dieting, try to adopt a healthier lifestyle. Focus on feeding your body instead of starving it.
Weight loss should follow as you transition to whole, nutritious foods.
22. Eat eggs, yolk and all
Whole eggs are so nutritious that they are often called “natural multivitamins”.
It is a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people.
Eggs are one of the most nutritious foods on the planet. Notably, yellow contains almost all healthy compounds.
A few simple steps can go a long way in improving your diet and well-being.
However, if you’re trying to live a healthier life, don’t just focus on the foods you eat.
Exercise, sleep, and socializing are also important, and with the tips above, it’s easy to feel good every day.