10 Simple Tips for a Healthy Lif10 Simple Tips for a Healthy Life We all want to live healthier lives. It seems like it should be simple, but with the constant stream of new research about health and fitness, it can be hard to know where to start or what to do first. That’s why we’ve broken down the most important health tips into ten simple steps that are easy to follow and will help you build a lifetime of healthy habits. Read on to learn more about the top ten health tips you need to know right now!
Eat Plenty of Fruits and Vegetables
Eating enough fruits and vegetables is critical to staying healthy. Fruits and veggies are high in antioxidants, minerals, vitamins, fiber and phytochemicals—all of which are good for your body. Try to eat at least five servings every day. A serving size is one cup of raw fruit or vegetables or one-half cup cooked. Good options include: berries, apples, bananas, carrots, broccoli, cauliflower and celery.
Walk at Least 30 Minutes Each Day
It’s true that even moderate exercise can be beneficial for your health, but walking may be among your best bets. A study published in Medicine & Science in Sports & Exercise found that people who walked more than 3 hours each week had lower death rates over 15 years of follow-up than those who walked less.
Keep a Positive Attitude
Even in medical school, my classmates and I knew that those with healthy attitudes toward their lives were most likely to be at their healthiest. Put simply, if you have an optimistic view of yourself and your life, chances are good that you’ll have a more positive attitude about your health. A positive attitude also helps you work through challenges and reach goals—you’re more likely to meet your exercise goals when you think of it as something fun rather than as a chore.
Drink Alcohol in Moderation
Moderate drinkers are less likely to die from heart disease or cancer than either abstainers or heavy drinkers. Alcohol can have positive health benefits, such as reducing your risk of dementia. The key is to drink in moderation: up to one drink per day for women and up to two drinks per day for men. If you regularly have more than that, you’re probably better off drinking less frequently—every other day, perhaps—or switching to some alcohol-free beverages (like sparkling water with a squeeze of lime).
Manage Stress Properly
Stress management is becoming essential in our fast-paced life. You can’t avoid stress, but you can control how it affects your health. Take it easy and find ways to cope with stress, so you don’t suffer its long-term effects on your mental and physical health. When stress happens, remind yourself that not everything is under your control.
Get Enough Sleep
Everyone knows they should get enough sleep, but with long hours at work, kids to get up early in the morning and endless streams of e-mails to answer, it’s sometimes hard to find time. If you want to be healthy, there’s nothing more important than getting seven or eight hours of shut-eye.
Exercise Regularly
Exercise plays an important role in many aspects of health. Regular exercise, even just 10-15 minutes at a time, can help you improve your mood and sleep better at night. Exercising also helps to regulate our appetite and reduce cravings by boosting serotonin levels and curbing cortisol, our stress hormone. Exercise may not be easy but, with these simple tips, you’ll find that it’s easier than ever to fit into your day!
Eat Whole Grains Daily
Whole grains are packed with fiber, protein, and other vitamins and minerals that are crucial to your overall health. Keep an eye on things like gluten content in your whole grains (and everything else) if you have sensitivities or allergies. On a day-to-day basis, here’s what one serving of whole grains looks like: one slice of 100% whole-wheat bread, half a cup of cooked brown rice or quinoa, and about 1/2 cup cooked oatmeal.
Limit Sodium Intake (Salt)
Sodium can cause water retention, bloating and puffiness, and it’s one of the major causes of high blood pressure—which can contribute to heart attacks and strokes. Aim to get no more than 2,300 milligrams (mg) of sodium per day. If you already have high blood pressure or are at risk for heart disease, your recommended limit is no more than 1,500 mg per day.
Cut Down on Sugary Drinks
Drinking too many soft drinks, sweet teas and sports drinks can cause weight gain. If you drink three cans of soda per day, it would take an average of one year to lose just one pound. Make water your favorite drink—it’s calorie-free and will make you feel full faster than other beverages.
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