There is a lot of material out there that stresses the value of a healthy lifestyle in maintaining good health. Yet despite all this, people do not follow through on their resolutions. Why is this then? You don’t need any of the fad diets to maintain optimal health. It basically boils down to this:
Eat less, eat right, exercise more, reduce stress, keep a positive mental attitude, cut back on alcohol and kick smoking, that’s it!
Human beings are creatures of habit, and as the saying goes, we make our clothes and our clothes make us.
If you continue to do something every day, and on purpose, consistently for 6 weeks or more, and make it fun, it becomes a habit.
So what are the habits that help you reach your goal?
1. Diet:- Reduce/eliminate junk food (french fries, hamburgers)/ sugary drinks, which if consumed consistently could lead to obesity, heart and vascular problems, to name a few.
2. Eat a bowl of freshly cut vegetables every day (carrots, beets, tomatoes, and cucumbers); the more colorful the vegetables, the better. They contain high levels of antioxidants that are healthy.
Cut the vegetables, and place them in a container in the refrigerator, so that you are ready to eat them the next day; so you don’t postpone it. Your body needs carbohydrates, fats, proteins, vitamins and minerals in the required amounts, and many fad diets reduce one of these components. Deprivation of the aforementioned nutrients leads to health problems and lethargy. Try to avoid fad diets.
3. Eat Less: Try to eat fewer servings of food, eat at least one stage less before you feel full.
Don’t overeat. People tend to eat more if they eat while sitting in front of the TV. Add nuts (be careful if you are allergic to them), whole grains and oily fish (containing omega 3 fatty acids) such as salmon, tuna, sardines and mackerel.
4. Exercise more – Again, a lot of advice is given in this area. To keep it simple, walk 30 minutes a day 5 times a week. Park your car one block away and walk to your destination. Some experts use for 20 minutes (twenty is definitely enough).
If you like yoga, go ahead. Choose the exercise that you like the most. If it’s not fun, you might not stick with it. The message here is: 30, 20 or 10 minutes, the benefits of increasing exercise only when done on a regular basis.
However, don’t give up if you miss a day here or there. Something is better than nothing.
As the great Chinese philosopher Confucius said: “It doesn’t matter how slowly you go as long as you don’t stop.”
5. Reduce stress: This is extremely important. Stress increases levels of the hormone cortisol, which in turn increases blood sugar, blood pressure, and causes weight gain. In the long run, it causes a wide variety of health problems.
One of the worst causes of stress is resentment. Don’t hold a grudge, forgive and let it go; you will live longer and be more peaceful.
The Mayo Clinic guidelines for reducing stress are:
1. Stay away from the source of provocation.
2. If you can’t do it, change your reaction.
3. If you can’t do the above, please accept it.
4. If you can’t do that, cut back. How? Through techniques such as yoga, meditation and exercise.
Smoking: Irrefutable evidence has emerged linking smoking with cardiovascular disease, cancers, in addition to a host of other problems. You would add years to your life if you stopped smoking.
Alcohol: Again, it’s a good idea to cut back on alcohol. Alcohol has nothing but empty calories and can be toxic to your liver in the long run, as well as increase your weight.
Drink plenty of water to keep your body hydrated.
I guess if some of the above become habits, your health would improve in ways you can’t imagine; you would feel better.
Your body is the temple/abode in which you reside. Take good care of it, and it will take good care of you.
I wish you all the best on this journey. Make it fun and you’ll stick with it.