How to Live a Healthy Lifestyle

Adopting a healthy lifestyle isn’t just about occasionally having a salad or taking a short walk once every few weeks. On the contrary, although maintaining a healthy lifestyle requires more effort, it is well worth it if you want to keep your health in check. To lead a healthy life, it's important to consistently choose healthy foods, incorporate regular exercise and physical activities into your daily routine, and maintain good hygiene. Additionally, avoiding unhealthy habits like crash dieting and insufficient sleep is crucial. Improving your lifestyle should be a gradual process, but once you’ve made the changes, your health will be much better.

Opt for foods with low amounts of unhealthy fats. Unhealthy fats include trans fats and saturated fats. These fats can raise LDL cholesterol levels, which are often linked to an increased risk of cardiovascular disease.

• Foods high in trans fats include those made with "partially hydrogenated oils," such as shortening or margarine. Baked goods, fried foods, frozen pizzas, and other heavily processed foods typically contain high levels of trans fats.
• Foods high in saturated fats include pizza, cheese, red meat, and full-fat dairy products. While coconut oil contains saturated fat, it can also raise good cholesterol levels, so it can be used in moderation.

Incorporate healthy fats in moderation. Polyunsaturated fats, monounsaturated fats, and omega-3 are all excellent choices for your health. These fats help lower LDL cholesterol and increase HDL cholesterol levels, which can reduce the risk of heart disease.

• Opt for oils like olive oil, canola oil, soybean oil, peanut oil, sunflower oil, and corn oil.
• Fatty fish is rich in omega-3 fatty acids. Choose fish like salmon, tuna, mackerel, sardines, and herring. You can also get omega-3 from plant sources like flaxseeds, vegetable oils, legumes, and nuts. However, plant-based fats are not processed as efficiently by the body.

Choose foods with low sugar and minimal refined carbohydrates. Limit your intake of candy, sugary sodas, fruit juices, and white bread. Instead, opt for whole fruits, freshly squeezed juices, and whole grain bread.

Eat more whole foods instead of processed ones. Whole foods provide a balanced source of nutrition, including healthy carbohydrates, protein, fats, and other essential nutrients.

• Consume plenty of fruits and vegetables as they are rich in vitamins and minerals. Try to eat fresh produce instead of canned varieties (which often contain added sugar or salt).
• Choose lean meats, beans, and tofu for protein.
• Eat whole grains like whole wheat bread, whole wheat pasta, brown rice, and quinoa.
• Incorporate organic foods. Buy from health food stores or local farmers' markets.

Organic foods may not offer more nutrients, but they have fewer pesticide residues and additives. Furthermore, organic foods tend to be more environmentally friendly.

• If cost is a concern, consider buying only certain organic foods, such as apples, berries, stone fruits (like peaches, nectarines…), grapes, celery, bell peppers, potatoes, and lettuce. These items are often sprayed with more pesticides when conventionally grown than other produce.

Start and end your workout with stretching exercises. Gentle stretching helps warm up the muscles before exercise and relaxes them after your workout.

• Try calf stretches. Stand a hand's length away from a wall and place your right foot behind your left. Bend your left leg forward while keeping your right leg straight and your heel on the floor. Hold the stretch for 30 seconds, then switch legs.
• Stretch your hamstrings. Lie on the floor near a wall or doorway. Lift your left leg and place your heel against the wall. Straighten the leg until you feel a stretch at the back of your thigh. Hold for 30 seconds, then switch legs.
• Stretch your hip flexors. Kneel on your right knee and place your left foot in front of you. Shift your body weight while leaning towards your left leg. You will feel the stretch in your right thigh. Hold for 30 seconds, then switch sides.
• Stretch your shoulders. Cross your left arm in front of your chest and use your right arm to pull it closer. Hold for 30 seconds, then switch arms.

Go to the gym 3-5 times a week. Exercise for about 30 minutes to an hour, incorporating both cardio and strength training. Experts recommend performing at least 150 minutes of moderate-intensity aerobic activity per week.

• Aim to do strength training at least twice a week.

Exercise near your home. Go for a brisk walk or take your dog on a walk. Make sure to maintain a moderate pace for at least 30 minutes.

Engage in high-intensity daily activities. Gardening and cleaning your house are vigorous activities that can help you stay fit. Additionally, incorporate more activity into your daily routine, such as taking the stairs instead of the elevator, parking farther away from your destination, and walking briskly during lunch breaks.

Limit using a motorcycle/car. Instead, walk or ride a bike. If using public transport, get off a few stops early and walk the rest of the way.

Avoid Yo-yo dieting. After losing weight through lifestyle changes, you should focus on maintaining it instead of letting your weight fluctuate uncontrollably.

Avoid crash diets. Steer clear of liquid-only diets, weight loss pills, and other supplements for weight loss unless done under a doctor's supervision. Generally, any diet or product that exhibits one of the following traits is considered a crash diet:

• Promises rapid weight loss (more than 0.5-1 kg per week)
• Promises weight loss without requiring lifestyle changes
• Requires spending a significant amount of money
• Limits food choices and does not recommend a balanced nutritional plan

Exercise in moderation. Overexercising, whether it's for too long, too often, or at too high an intensity, can increase your risk of injury. Make sure to include rest periods between your workouts.

Know your weight. Being either underweight or overweight is an indication of an unhealthy body. It's recommended to consult with a doctor or refer to reputable weight charts to determine your ideal weight based on your age and body type.

Avoid smoking and consuming alcoholic beverages. Smoking is linked to numerous health risks, including heart disease, liver disease, and various cancers. Alcoholic drinks are also associated with health issues such as liver disease, cancer, heart disease, alcohol poisoning, and depression.

Don't skip sleep. Studies show that people who get insufficient sleep tend to weigh more. Adults need 7-9 hours of sleep per night.

• Children and teenagers need even more sleep. Young children should sleep 10-14 hours, children aged 7 should sleep 9-11 hours, and teenagers need 8-10 hours of sleep each night.

Always apply sunscreen. Exposure to sunlight causes many health issues, including skin cancer. Whenever you go outside, you should wear protective clothing and apply broad-spectrum sunscreen with an SPF of at least 30. Don't skip sunscreen even on cloudy days.

Shower daily. Take an additional shower if you engage in activities that cause you to sweat. This helps reduce body odor, acne, and hygiene-related issues like scabies.

Brush your teeth and floss daily to maintain good oral hygiene. Regular flossing not only helps prevent bad breath but also reduces the risk of gum disease.

Clean your feet thoroughly, ensuring you scrub between your toes to prevent foot fungus and avoid foot odor.

Wear clean clothes. Especially make sure to change your underwear and socks every day.

Wash your hands regularly. Make sure to wash them before and after preparing food, after using the restroom, before and after treating minor wounds, and after sneezing, coughing, or blowing your nose.

• The Centers for Disease Control and Prevention (CDC) recommends washing hands with soap and warm water for at least 20 seconds or long enough to hum the "Happy Birthday" song twice.

• Always stay hydrated by drinking plenty of water.
• Explore information on positive psychology and sustainable happiness. Happy people tend to seek out and follow health-related information. Therefore, paying attention to your happiness levels can help you embrace a healthier lifestyle.
• Exercise regularly to boost your immune system. Additionally, physical activity helps prevent "diseases of abundance" such as heart disease, cancer, diabetes, and obesity. Keep in mind that physical health also affects mental health. Exercise improves mental well-being, reduces anxiety, and combats depression.
• Take multivitamins to ensure you are getting enough essential vitamins and minerals.
• Try to smile more often and laugh loudly (choose fun topics when chatting with friends, watch some funny videos, or attempt to see the humor in every situation…). This way, you will feel more energized and healthier.

• Always consult with your doctor before making significant changes to your diet or exercise routine.

• Healthy foods such as fruits, vegetables, lean protein, and whole grains.
• Regular physical activity.
• Get enough sleep.
• Scale to monitor your weight.
• Toothbrush and toothpaste.
• Dental floss.
• Deodorant.