A healthy outside begins within, influenced by what we eat and do – food and lifestyle habits. Inculcating healthy nutrition and habits into our daily routines is essential because our bodies outlast all other tangible materials in life. Keeping our bodies in good shape allows us to keep our minds strong and clear. Veritably, nobody knows more about the inside secrets of wellness than a nutritionist. So, get ready to delve into five healthy living habits that nutritionists practise on a regular basis.
- Eat in moderation and keep meals well-balanced
Portion control and food quality are fundamental in keeping your body healthy. It’s always good to be mindful of what you consume. Limiting unhealthy but irresistible foods like junk food, fried food, desserts, and sugary drinks to special occasions goes a long way. Taking a controlled portion instead of the entire helping or entirely cutting them off would pose to be more manageable and progressive in the long run: for one, it prevents you from overeating during mealtime, and for two, it prevents you from gaining extra pounds due to excessive snacking. Be sure to include leafy greens and fruits into your daily food intake too.
- Staying hydrated matters!
“You are what you eat”, as the saying goes, but bear in mind that your beverage choice is of equal importance. The average adult’s body is made up of 65-70% water. Therefore, drinking water is vital in maintaining a healthy weight, regulating energy levels, and flushing toxins out of the body; it’s also free of calories, sugar, and additives. Although factors such as body weight, hormone levels, and activity may influence the amount of water an individual needs, the 8×8 rule (eight 8-ounce glasses) or 2 litres remains the gold standard. Meanwhile, if you are not a big fan of plain water, feel free to add condiments like mint leaves or citrus slices, or make herbal tea as a healthy substitute.
- Look after your physical and mental health
The hustle and bustle of life come with its fair share of responsibilities and stresses, leading to sedentary lifestyles. Your career may be what makes ends meet, however, your body and mind will not slow down and wait for you to catch up when they break down. For this reason, know that it is important to take some time off to catch up with your physical and mental wellbeing. Nonetheless, the endorphin hormones released through workouts such as aerobic, cardio, and cycling are highly beneficial to your physical and mental health. Aim for at least 150 minutes of moderate-intensity exercise per week.
- Sleep is for the healthy
As stated by the National Sleep Foundation, adults aged 18 to 64 should get around seven to nine hours of sleep per night. Getting less than eight hours of sleep on a regular basis can alter the appetite-controlling hormones by inducing ghrelin (the hormone that stimulates appetite) and impeding leptin (the hormone that aids in suppressing hunger). Sleep deprivation will trigger impulsive food cravings and increase emotional vulnerability, whereas a good night’s sleep helps to regulate cortisol levels. In terms of dietary health, a high cortisol level leads to insulin resistance, sugar cravings, and weight gain. So be sure to get an early shut-eye and enough slumber in order to perform at your peak!
- Cultivate and strengthen social relationships
A study has shown that those who have a close circle of friends live a more fulfilling and healthier life. Social relationships fostered with family, friends, loved ones you care about, and colleagues are important in nurturing one’s mental wellbeing and physical health. In fact, having a larger group of social support lowers depression rates. People who have a strong bond of relationship with others tend to live much longer lives because they can always rely on their loved ones and friends for a shoulder to lean on or a listening ear to tune in to their predicaments in life.
Other important aspects of health include drinking enough water, working out, getting enough sleep, and nurturing social relationships. Nevertheless, nutrition is ultimately the most integral part of health, and making a healthy shift in one’s diet enables one to stay as fit as a fiddle.
- Take the right dietary supplements
Taking supplements ensures that individuals get enough essential nutrients and that their health is maintained or improved. However, not everyone needs supplements as it is possible to get all of the nutrients needed by eating a variety of healthy foods. Various supplements, on the other hand, can improve health in many ways. The most common nutrient supplements are multivitamins, calcium, and vitamins B, C, and D. Calcium is beneficial to bone health, and vitamin D aids in calcium absorption. Vitamins C and E are antioxidants, which are molecules that help to protect cells and keep them healthy. It’s always better to learn about the potential benefits of supplements as well as any risks they may pose. Discuss products of interest with your health care providers and decide together what, if anything, is best for your overall health.
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