3. WATCH WHAT YOU EAT
A variety of wholesome foods from different food groups
Good health is impossible without good nutrition, and for good nutrition you need a healthy, balanced diet. You may need to consider your intake of salt, fats, and sugar, and you should watch your portion sizes. Include fruits and vegetables in your diet, and vary what you eat. Reading the packaging will help you to select whole-grain foods when buying bread, cereals, pasta, or rice. These are richer in nutrients and fiber than the alternatives made from refined grain. As for proteins, eat small and lean portions of meat and poultry and try to eat fish a couple of times a week, if possible. In some lands it is also possible to find protein-rich foods from vegetable sources.
If you eat too many sugars and solid fats, you risk becoming overweight. To minimize this risk, drink water instead of sweet beverages. Eat more fruit instead of sugary desserts. Limit your intake of solid fats from such items as sausages, meat, butter, cakes, cheese, and cookies. And instead of using solid fats for cooking, you may want to use healthier oils.
Too much salt, or sodium, in the diet can raise your blood pressure to an unhealthy level. If this is your problem, use the information on food packaging to keep your sodium intake low. Instead of salt, use herbs and spices to flavor your meals.
How much you eat can be as important as what you eat. So, while enjoying your food, do not keep eating after you are no longer hungry.
An issue tied to nutrition is the risk of food poisoning. Any food can poison you if it is not prepared and stored properly. Every year, 1 out of every 6 Americans falls sick from food poisoning. Most recover without lasting ill effects, but some die from it. What can you do to minimize the risk?
- Vegetables grow in soil that may have been treated with manure, so wash these items carefully before preparing them.
- Wash your hands, cutting board, utensils, dishes, and countertops with hot, soapy water before preparing each item.
- To avoid cross-contamination, never put food on a surface or plate that was previously in contact with raw eggs, poultry, meat, or fish, without first washing that surface.
- Cook until the food reaches the right temperature, and promptly refrigerate any perishable items that are not going to be eaten immediately.
- Discard perishable items left at room temperature for more than two hours or one hour if air temperature exceeds 90 degrees Fahrenheit (32°C).
4. STAY PHYSICALLY ACTIVE
A soccer ball and a pair of soccer shoes
Regardless of your age, you need regular physical activity to stay in good shape. Many people today do not exercise enough. Why is exercise important? Staying physically active can help you to:
- Sleep well.
- Stay mobile.
- Maintain strong bones and muscles.
- Maintain or achieve a healthy weight.
- Lower your risk of suffering from depression.
- Lower your risk of premature death.
If you do not stay physically active, you are more likely to:
- Suffer from heart disease.
- Suffer from type 2 diabetes.
- Develop high blood pressure.
- Develop high cholesterol.
- Suffer a stroke.
The kind of physical activity that is right for you depends on your age and your health, so it would be wise to consult your doctor before beginning any new exercise program. According to various recommendations, children and adolescents should get at least 60 minutes of moderate-to-vigorous activity every day. Adults should get 150 minutes of moderate activity or 75 minutes of vigorous activity every week.
Choose an activity that is fun. You might consider basketball, tennis, soccer, brisk walking, cycling, gardening, chopping wood, swimming, canoeing, jogging, or other aerobic exercise. How can you tell whether an activity is moderate or vigorous? A general guide would be that moderate activity makes you sweat, but more vigorous exercise makes it hard for you to hold a conversation while doing it.
5. GET ENOUGH SLEEP
A quiet and relaxing bedroom
The amount of sleep needed varies from person to person. Most newborns sleep for 16 to 18 hours a day, toddlers about 14 hours, and preschoolers about 11 or 12. School-age children generally need at least 10 hours of sleep, adolescents perhaps 9 or 10, and adults from 7 to 8.
Getting the right amount of rest should not be considered optional. According to experts, sufficient sleep is important for:
- Growth and development in children and teenagers.
- Learning and retention of new information.
- Maintaining the right balance of hormones that impact metabolism and weight.
- Cardiovascular health.
- Disease prevention.
Insufficient sleep has been linked to obesity, depression, heart disease, diabetes, and tragic accidents. Surely these give us good reason to want to get enough rest.
So, what can you do if you realize that you have a problem getting enough sleep?
- Try to go to bed and get up at the same time every day.
- Make your bedroom quiet, dark, relaxing, and neither too warm nor too cold.
- Do not watch TV or use gadgets while in bed.
- Make your bed as comfortable as possible.
- Avoid heavy meals, caffeine, and alcohol before bedtime.
- If after applying these suggestions you still suffer from insomnia or other sleep disorders—such as excessive daytime sleepiness or gasping for breath while sleeping—you may want to consult a qualified health-care professional.
Original Source: Watchtower Online Library
By practicing the above 5 ways, you should be able to achieve a healthier body. With a healthy body, you can definitely have more energy to gain more heights in your adventure in the day to day journey.