1. Eat a balanced diet
- Make your meals more interesting and Healthy. Fruits, vegetables, legumes, nuts, seeds, and whole grains are good sources of fiber. Eat at least 5 servings (400 grams) of fruit and vegetables every day, preferably fresh and seasonal. Unless you’re a vegetarian, oily fish should be a part of your diet because the omega-3 fatty acids can help ward off inflammatory conditions like heart disease.
- Reduce your salt intake. You should not consume more than 1 gram of salt per day (or 1 teaspoon). Use less salt when cooking, limit high-sodium condiments like soy sauce, and avoid salty snacks. You can reduce your risk of high blood pressure by reducing the amount of sodium in your diet.
- Sugar consumption should be limited. Limit your daily sugar intake to 50 grams (12 tablespoons). Avoiding snacks, sweets, and sweetened beverages like fruit juices and sodas can help you with this. Sugar consumption has been linked to the development of diseases such as diabetes, heart disease, stroke, and various malignancies.
- Healthy fats should be avoided. Fats should not represent more than 30% of total energy expenditure. Olive oil, salmon, nuts, seeds, and avocados are good sources of unsaturated fats. Saturated fats such as red meat, butter, and cheese should be avoided, as well as trans fats found in baked goods and ready meals.
2. Stay well hydrated
Drink at least 8 glasses of water daily. Water is essential for proper bowel function, healthy muscle function, skin health and immunity and makes up 80% of your body. Dehydration, fatigue, headaches, dry skin and a weakened immune system can all result from not drinking enough water.
3. Exercise regularly
At least 150 minutes of exercise per week or 30 minutes of exercise at least 5 days per week is recommended. The idea is to be physically active, whether it’s walking, jogging, swimming, or Pilates at home. Not only does exercise keep you fit, but it also reduces the likelihood of diseases arising from a sedentary lifestyle.
4. Get enough good sleep
The immune system and sleep are closely linked. While you sleep, 7-9 hours of sleep heals and strengthens your body. Sleep is important to your physical and mental well-being.
5. Limit your alcohol intake
Drinking too much alcohol can lead to liver damage and possibly cancer in the long term. Alcohol addiction can also impair judgment, which can lead to accidents and injuries.
Men should limit themselves to two alcoholic drinks per day, and women to one.
