A healthy lifestyle is like a fire extinguisher on the wall – everyone knows how necessary it is, but they remember it only in case of emergency. Meanwhile, today it is fashionable not only to use dermal fillers, but a healthy lifestyle is also in fashion, and following the principles of a healthy lifestyle is a pride of strong-willed and purposeful people. So, if you do not go to extremes, this approach will not turn your life into hellish torment but will help streamline it. Let’s remember the basic principles of a healthy lifestyle.
Eat less sugar
Added sugars are sugars that are added to food in the food industry (for example, sweets, confectionery, soft drinks, juice drinks, curd spreads, yogurts, and some meat products), or that you add yourself when cooking (for example, in coffee, tea or desserts). Some cups of yogurt may contain about 40 grams of sugar, and a 500 ml bottle of soft drink may contain over 50 grams of added sugar. If you consume such foods, then on the same day you should no longer eat sugar and other sweets. Remember that soft drinks do not quench your thirst. Thirst is best quenched by water. Instead of sweets and cakes, eat fresh or dried fruit for dessert.
Complete healthy sleep
No matter what they say, you need to start leading a healthy lifestyle not from Monday, but from the evening when you go to bed. Only then will you ensure your well-being and you will have the strength to move on to the next items on our list. It is believed that an adult needs to sleep about 7 hours a day, and it is advisable to go to bed every day at about the same time and before midnight. For sleep, it is better to choose a bed that is not too hard, but not too soft, and the room should be ventilated in advance.
More foods rich in dietary fiber
In order for your menu to have enough fiber necessary for normal digestion, you need to eat both grain products and fruits, vegetables, and berries. Reduce your consumption of white flour products and eat more whole grains that are rich in dietary fiber and more complete. Eat buckwheat and other grains, opt for whole-grain options over regular pasta and rice, and use whole-grain flour when baking. A good breakfast is aporridge and high-fiber whole-grain cereal.
System Power
We won’t talk about “healthy eating” as the term itself is a subject of debate, but snacking on the run and nightly forays into the refrigerator are definitely not good for anyone. Work out a suitable diet for yourself, which will include at least 3-4 meals at about the same time. Try not to eat later than 2 hours before bedtime. Your diet should be varied and balanced. Take your time and don’t try to combine food with other things, train yourself to eat for 20-30 minutes, and not try to swallow a full meal by scrolling through the to-do list on your smartphone.
Eat at least 5 handfuls of fruits and vegetables a day
In order for the body not to be deficient in many essential vitamins and minerals, try to eat fruits or vegetables at every meal. For lunch and dinner, half the plate should be occupied by vegetables. Eat as many different fruits as possible to get a variety of nutrients. Vegetables should always be served with the main course, be it a simple salad, steamed vegetables, boiled or stewed. For dessert, eat fruits and berries. Although we get vitamins and minerals in small amounts from some berries, in order for fruits and vegetables to help treat, for example, cardiovascular disease or prevent the development of certain forms of cancer, they should be consumed at least 500 grams per day.
Weight control
Excess weight, like unhealthy thinness, negatively affects the general condition of the body. Excess weight creates an additional load on the internal organs and the musculoskeletal system, which can cause serious diseases. But this does not mean that you need to ruthlessly torment yourself with diets, especially to choose them yourself. The causes of overweight can be different, which means that the “treatment” must be individual. Before you test the effectiveness of the next fashionable diet, go to a consultation with a nutritionist.
Opt for meat over fish
Fish should be on our table 2-3 times a week, because. it contains essential omega-3 fatty acids that reduce the risk of common diseases such as cardiovascular disease. Fish is also an indispensable source of vitamin D, which in turn helps the body to better absorb calcium, which contributes to bone health. You need to eat both red and white fish, eat less canned fish, salted and smoked fish, because. they contain a lot of salt. Depending on the type of fish, you need to eat at least 200 grams per week.
