10 ways to live a healthier life

Choosing to follow a healthier lifestyle can promote a life full of quality and longevity. A variety of factors to implement into a healthier lifestyle include proper diet and exercise, stress reduction and consistent sleep patterns. By practicing these 10 methods to better health, you can reduce your health risks and enjoy a life full of value.

Exercise Your Heart

Performing cardiovascular exercise strengthens the cardiovascular system and over time lowers your resting heart rate. Forms of cardiovascular workouts include running, swimming, biking or using machines such as an elliptical or an indoor rower. The American College of Sports Medicine suggests performing a moderate intensity cardio workout 30 minutes a day, five days a week, or a vigorous cardio session for 20 minutes daily, three days a week.

Build Strength

Resistance training is another healthy lifestyle method that will potentially increase metabolism. Since muscle tissue requires calories to survive, the adaptation of new muscle creates a demand for greater calorie burn. The ACSM also recommends sticking to a twice-weekly resistance program consisting of eight to 10 exercises, keeping repetitions around eight to 12.

Play Sports

A way to get moving again can come from enjoying your favorite sport. Games or leagues in your area provide a way to receive adequate exercise.

Involve the Family

Involving the whole family is another method to create group support and quality time with loved ones. Create games that include the entire family for a workout filled with fun.

Control Your Weight

Reducing calories in your diet creates a way to increase overall health and lower body weight. Understand your daily caloric needs by using the basal metabolic rate formula. Basal metabolic rate refers to the amount of calories burned at resting levels. An average BMR for women is typically around 2,000 to 2,100 calories a day, and for men, 2,700 to 2,900 calories daily.

Avoid Processed Foods

Avoiding processed foods can increase overall health and prevent unwanted weight gain and illness. Processed foods have been blamed for behavioral problems such as hyperactivity, weight gain and certain cancers.

Control Cravings

Eliminating nighttime eating will also assist in weight reduction and health improvement. Keep yourself occupied and be aware of times when cravings are highest.

Sleep

Getting adequate sleep is crucial for weight reduction and health. According to the University of Chicago Medical Center, “Sleep deprivation triggers the release of unwanted hormones such as cortisol, which alters glucose metabolism resulting in fat storage.” Sleeping at least eight hours a night will help promote regular glucose metabolism and limit weight gain.

Reduce Stress

Controlling stress is another method of creating a healthy lifestyle. Like sleep deprivation, high levels of stress activate hormone release, including cortisol, which modifies glucose metabolism. Unwanted food cravings typically occur during high levels of stress. Control your daily stress by first identifying certain causes and create steps to reduce stress levels. One method could be performing deep-breathing techniques for five to 10 minutes when stress levels are heightened. Yoga can be an outlet for levels of stress and relaxation from your stress-filled life.

Take Gradual Steps

Make gradual and progressive strides toward improving your health. An overall lifestyle change takes time to create. Set small, time-oriented goals and track your success to achieve the big picture that is total wellness.

Eating

Your cardiovascular, musculoskeletal, immune and other body systems depend on a continual supply of nutrients to feed cell growth and metabolism. To get the dozens of essential forms of protein, vitamins, carbohydrates, minerals and fats, you need to eat a varied diet. According to the guidelines established by the U.S. Department of Agriculture, your diet should contain mostly whole grains, fruits, vegetables and fat-free or low-fat dairy products. Consume lean meats such as chicken and turkey, along with legumes, eggs and healthy nuts. Limit your portion sizes at meals to control your weight and your risk for cardiovascular and other diseases through your lifestyle.

Exercising

Calories accompany the nutrition in foods, and if you don’t expend them all, you’ll gain weight. Carrying extra weight increases your risk for heart disease, type 2 diabetes and cancer. Your lifestyle should support a constant healthy weight, so remain active daily. The U.S. Department of Health and Human Services outlined the Physical Fitness Guidelines for Americans, and these guidelines focus on muscle strengthening exercise, such as weight lifting, along with aerobic exercise, such as walking or running. The guidelines suggest working toward completing 150 hours of exercise a week, but inactive adults should build to this gradually under the supervision of their doctor. You should also include exercise, such as yoga to improve flexibility.

Sleeping

Daily metabolism perpetuates the decline and rejuvenation of cellular tissue, and the body’s self-repair takes place when you are asleep. Memory consolidation and appetite regulation also occur during this time of reduced physical activity. The National Sleep Foundation considers seven to nine hours of sleep a nightly criterion for a healthy lifestyle.

Reducing Stress

Your body responds to everyday stress with a release of hormones that prepares you to react. If you don’t relieve this state through relaxation, the effects build and can create muscular pain, headaches, sleep disturbances and other symptoms. A lifestyle that includes regular stress management breaks this cycle before it can progress to unhealthy levels. The U.S. Department of Health and Human Services suggests limiting some of your activities to make time for relaxation. Achieve physical release through stretching, massage, yoga or enjoyable exercise. Connect with friends and family to relieve mental pressures, and take time out to read, pursue a hobby or experience another activity that makes you feel good.

Good Food

You can’t be healthy if you consistently eat unhealthy food. For maximum health, vegetables, fruits and whole grains should be approximately 75 percent of your intake at each meal. Meat or a meat substitute can provide the rest, but choose lean cuts of meat such as skinless poultry and sirloin, or fish, such as salmon and tuna. Consume meatless meals comprised of beans or soy products to substitute red meat. Reduce your intake of processed foods and reduce portions for better weight control. Finally, limit sugar, salt and fried foods.

Physical and Mental Exercise

Aim for at least 30 minutes of aerobic exercise most days of the week, along with a couple strength-training workouts. Exercise can lower blood pressure and cholesterol, make bones stronger, help with weight control and relieve stress. Physical exercise even benefits the brain by increasing circulation. In addition, exercise your mind by reading, doing crosswords or learning something new. Doing something that involves both your brain and your hands, such as knitting or woodworking, can also be a great stress reliever.

Adequate Rest

Sleep is healing. If you are chronically short on sleep, your health and most areas of your life suffer. Adequate sleep helps learning and memory. Lack of it increases your risk of disease by lowering your immunity, increases hypertension and irregular heartbeat and can lead to accidents. When you’re tired, you can become irritable and impatient, affecting your personal and professional relationships. Finally, chronic lack of sleep affects metabolism and can result in weight gain.

Social Support

Humans are social creatures. Cultivate relationships with your family and friends. If you have been transferred for work far from people you know and love, make use of technology to stay close. Through the Internet and smart phones, you can email, text and even make video calls. Don't neglect your immediate surroundings. Join a club or find places in your community where people gather. If you're new to an area, joining a church can enable you to meet people at the same time you satisfy spiritual needs.

Healthy Behaviors

Risky behaviors are often associated with teens, but adults of all ages can engage in behaviors that put their health and lives at risk. Obviously risky behaviors include unprotected sex, illegal drug use and driving while under the influence, but other less frowned upon behaviors can also put your health at risk. Make it a practice to wear seat belts, get physical exams, wash your hands frequently and see the dentist regularly.

#lifestyle #healthtips