What do you do to stay healthy

What Are 10 Ways to Stay Healthy?

1. Eat More Plants

One of the most important things you can do for your health is to eat a diet that primarily consists of high-quality plant foods. Eating more plants and less meat is associated with a decreased risk of many diseases, including:

When eating plants, it’s better to choose those that are as close to their natural state as possible. Pick the apple over the apple juice. Refined foods have often been stripped of their healthy fiber. Whole plant foods also have more protein. To make sure you’re getting enough protein from plant sources include some of these foods in your diet:

2. Eat Less Processed Food

Along with eating more whole plant foods, eating less processed food is associated with better health. Processed food is typically high in fat, sugar, and sodium and low in vitamins and fiber. Eating four or more servings of processed food daily is associated with a 62 percent increase in death from all causes. In contrast, diets that are lower in processed food are linked to lower risks of all reported diseases. Foods that are highly processed include:

3. Move More

Many chronic diseases are associated with time spent in sedentary activity. But you don’t have to run a marathon to get the benefits of moving more. These benefits go beyond maintaining or losing weight. Frequent, short bouts of physical activity that add up to 150 minutes per week can provide many benefits, such as:

4. Build Your Muscles

Strength training can help you maintain or build muscle mass, which naturally decreases as you age. Two or three 20- or 30-minute sessions of strength training will help you:

You don’t even need to go to the gym or invest in a lot of equipment to train your muscles. Some weight exercises that are good for strength training are:

5. Wash Your Hands Often

One of the most important steps you can take to avoid getting sick is to keep your hands free of germs. Germs from surfaces that people touch are transferred to unwashed hands. The germs are then passed along throughout the community. To properly wash your hands, follow these steps:

When people are educated about the proper method and benefits of handwashing, communities experience:

6. Get Enough Sleep

With all of the demands on your time and the lure of always-on social media, it can be hard to get enough sleep. You may think you can function well on 5 or 6 hours of sleep, but adults need at least 7 hours of good-quality sleep each night. Children and teenagers need even more. The benefits of getting enough sleep go far beyond just feeling rested when you wake up. Better sleep habits are associated with:

7. Maintain Strong Relationships

Meeting a friend for lunch is more than just a nice diversion from a busy workday. Strong social connections are good for your health and wellbeing at all stages of life, but particularly as you age. Older people who have strong connections with family and friends are more likely to:

8. Manage Your Mental Health

Taking care of your mental health is just as important as taking care of your physical health. The good news is that exercise and eating right will go a long way towards helping you maintain your mental health. Another big factor in managing your mental health is controlling your stress. Some ways to induce a relaxation response that helps you better cope with stress are:

9. Eliminate Bad Habits

Your bad habits can have a big impact on your health. Whether you’re trying to quit smoking, drinking alcohol, or stress eating chips, understanding how habits form and how they can be changed is an important step in creating a healthy lifestyle. Enjoyable habits signal your brain to release dopamine, which is a chemical in your brain that creates cravings.

Bad habits can be difficult to overcome because of dopamine cravings. However, self-control is like a muscle. The more you exercise it, the stronger it gets. Try replacing your unhealthy habits with healthy ones and seek support from your friends and family.

10. Get Your Annual Checkup

Getting a yearly checkup with your health care provider is important even if you feel perfectly healthy. It gives you the opportunity to make sure you’ve received all of the vaccinations and preventative health tests you need. It also lets you discuss minor health issues before they become major.

Working with your health care provider to screen for illnesses increases the chances that you’ll catch any serious problems early when they have a better chance of effective treatments or cures. An annual wellness visit can increase your lifespan and improve your health.

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How to stay healthy? : Top 10 Ways to Stay Healthy

How to stay healthy? : Top 10 Ways to Stay Healthy

How to stay healthy? : The best way to stay healthy is to eat healthy food. Here in this article I am going to tell you about top ways to stay healthy. Health is the most important asset of human body. Health refers to the well being of human body and human structure. The health is a state or condition of body which can be either good or bad. It is our utmost duty to keep our health in the right place and in the right condition. It health gets affected in any way then it destroys the human anatomy in some serious ways which can be dangerous in long term and short term as well.

Good and bad health depends on how we keep ourselves fit and fine. If we are taking care of our body in a nice and gentle way then it will be beneficial for our health and body and if we are not putting any effort or give time to our body then our chances are more likely that health will degrade. There is a very wide scope of staying healthy.

A good health means you are physically, mentally and emotionally fit.

Many people have a lot of money. Their needs are fulfilled because of they are rich but they cannot buy health by money. They always run after money and don’t care about their health. After few years they are found with suffering many diseases. If you have a huge house but you are not able to use stair and start breathing rapidly because of asthma, then in this case what is the use of money? You can buy many sweets but you can’t eat because of diabetes. Why don’t people take care of their health before time. Prevention is better than cure. You must be conscious for your health and adopt some good habits in order to stay healthy and free from diseases.

Top 10 Ways to Stay Healthy

There are 10 ways to follow in your hectic schedule to keep your health mentally as well as physically fit-

1. Eat healthy food

Eating healthy food does not always mean that eating fancy foods or salad but eating right food and at the right time is considered. If we will eat healthy then the body will automatically show the results and the health will improve which will benefit the body in every possible way. Eating healthy also means eating fresh food and mostly that food which suits us the best. Here healthy food means a proper diet chart to follow according to your body. We always succumbed when we see fast fast or spicy food. But you must be aware of it that how much quantity you are consuming. However it is okay to eat once in a week. Have your meal time to time and never skip it because of any pressure.

2. Eat green vegetables

We should eat green vegetables for good health as green vegetables are are rich in antioxidants and vitamins. They have many good properties which are beneficial for our body and which has many long term effects.

3. Drink at least 8 glasses of water

Water is an essential part of our life. We cannot survive without water. Our body also needs water for maintaining the good health and for the healthy mind as well. We should drink at least 8-9 glasses of water everyday to flush out the toxins in our body so that the body can breathe in proper way. Water is also important for the proper functioning of the body.

4. Sleep at least 6-7 hours daily

Sleeping is a stage when you are completely in a rest physically as well as mentally. So it is important for our body as proper sleep can relax our mind and maintains peace of mind which is really important for our health as healthy mind leads to healthy body. Lack of sleep can cause some serious trouble and stress so its better to take proper sleep of 6-7 hours daily without any disturbance. Without rest you cannot work properly and make you bed tempered. Your eyes will look like puffy eyes and having dark circles around it. This would indicate that you are depressed or you are getting older.

5. Exercise daily

Doing exercise daily can make make the body fit from fat and make the body healthy. Stretching the body will help us strengthen the muscles of the body and it will automatically create flexibility in the body. If our body is flexible, we can do whatever we feel like and there is no feeling of tiredness, fatigue or illness. Daily burn your calories by some exercises like stretching, walk, running, cat pose, camel pose, workout, etc. when you do exercise regularly, it enables you to look young and remove wrinkles, obesity, dark circles.

6. Do meditation

Mediation in now a days is mandatory in order to stay stress free and healthy. Stress lead to many diseases as contribute to diabetes, high blood pressure and heart diseases. While mediation keep your mind calm and beneficial for our health. It always help to think positive and to better understand or focus on the facts or problems. Our negative impressions get washed away.

7. Don’t smoke

Smoking is a bad habit and injurious to our health. When you are smoking in your office or at any other place, it makes other people around you uncomfortable. It affects lungs, heart, brain and causes cancer. Once you become addicted to it, then it won’t be easy to get out of this trap.

8. Avoid alcohol and tobacco

Alcohol is an ingredient or a drug which is found in wine, beer, vodka, whiskey. It affects central nervous system and slows down many functions. Excessively drinking of alcohol cause many serious problems like cancer and may kill cells of brain. Alcoholics thinks that it is pain killer but they don’t know how dangerous is it. However, It is really common in modernisation, but you should avoid it before driving and when you are pregnant.

9. Keep yourself clean

Our day to day activities calls many germs and bacteria. If you won’t keep yourself clean and tidy, these germs will reach to our stomach and cause many problems or viral infection. Always wash your hands before eating and after your meal.

10. Drink juice

There are many fruits and some are seasonal. Drink a glass of juice (apple, banana, pineapple, orange, mango, papaya, pomegranate, sapodilla) everyday in order to stay hydrated, boosting immunity and stay healthy. Juice reduce the risk of cancer, losing weight and helpful in better digestion.

Health Is Wealth – 16 Effective Ways To Stay Healthy

Mahatma Gandhi once said, “Health is the real wealth, not pieces of gold and silver.” Contrary to this amazing philosophy, we spot many people who spend their youth trying to gain wealth and then spend their wealth to regain their health. The irony is shockingly very true these days, isn’t it?

[Partying out all night with reunited colleagues doesn’t sound bad, but the dark circles bordering your eyes the next day creep you out.

Unfortunately, health is not something to be acquired through pills or surgeries. Or imagine the reckless life we would be living as the medics would cure us anyway.]

The number of health issues has increased. The age groups for these diseases have decreased as well. Almost every household these days has one diabetic patient. Obesity and depression are frequently creating problems for our youngsters. Heart problems and blood pressure level fluctuation are common.

The good news is that they can all be prevented by applying simple health tips.

Here are some simple tips to stay healthy:

Water: The blue liquid

We have all heard that water is the elixir of life. But honestly, how many of us have adhered to drinking 8 glasses of water as prescribed. It flushes out the toxins from your body and helps keep you fit and hydrated. This is probably the best way to stay healthy.

Since 75% of our body is made up water, maintaining the water level is a must. Many people unknowingly suffer from dehydration. Skin problems and hair problems for many people arise from lack of water. Thus if you want to make your skin glow the natural way, without the use of expensive creams, water is the answer to your problems.

Carry a water bottle with you wherever you go this season as the summers in India are heart-wrenchingly cruel to us innocent humans.

Maintain a proper diet:

Including the green veggies and the beans in your diet is very crucial. The vitamins and nutrients that are needed by the body can only be provided by the natural greens and reds. However, there has to be a proper balance. Including dairy and other such products is necessary. Include every vegetable in your diet. This makes it healthy eating plan.

Tip for the summer: eat as many fleshy fruits as you can. These replenish fluids of the body as well as provide the much-needed fiber. They also help in digestion and prevent acidity.

Have a good long night:

When the sun goes down, so should you. Sleeping early helps you in covering the basic number of hours of sleep. A minimum number of 7 hours of deep sleep is essential for a healthy individual. The best hours of a deep sleep are in between 10 pm and 4 am. This has been told by many science experts. Skipping sleep using work as excuse leads to unavoidable stress.

Some youngsters pull all night-errs while preparing for the nerve wrecking exams. Let me tell you an important thing about staying up all night long. The longer you avoid sleeping, the worse your memory gets. Sleep is needed to allow the conscious brain some rest. If this luxury is restrained, the conscious memory becomes affected by stress due to overload.

Some argue that night time eliminates all possible disturbances and is thus considered the best time to get some studying done. If that is the case, you can do this in its stead. Go to bed around 8 and wake up around 3 am. This way you can get at least 7 hours of undisturbed sleep and have the better part of the night in your hands.

Early to bed and early to rise:

“Wake up an hour early to live an hour more.”

As the line already states, waking up early not only promotes a healthy lifestyle, but also gives you the opportunity to live more productively. This is the best possible answer to how to stay healthy. There are times when waking up for your job or school seems impossible. In winter, it’s almost close to torture. (Hands up if you agree).

However, waking up early helps you get a fresh start of your day in an energetic mood. Exercising doesn’t seem like a weight when you have already started your day. Also, with more time on your hand, you get a number of things done, even before you actually start your routine life.

That in itself is enough to make you feel on top of the world. After all, it’s not easy to get up early and finish your chores even before the day officially starts.

Say no to Brunches:

Some paranoid people have the habit of skipping a proper breakfast and in its stead combining it with lunch. This is a very damaging habit. It has many harmful effects on your health.

There is a reason why breakfast is called what it is called. It is because you break open the fast that has been going on for the whole night. Having a late breakfast or skipping it altogether means you are purposely starving your body when it has already been fasting for a night.

Some experts say that one should have a heavy breakfast, a normal lunch, and a light dinner. At the very least, one should have a glass of milk and some fruits at day break. Having a fulfilling breakfast is the key thing to stay healthy.

Run or jog, just do something:

Exercising is the oiling needed by our body to improve its spirits. A light exercise helps in improving blood circulation and the flexibility of your limbs. Doing a cardio routine workout cures many simple ailments. Sweating also releases the excess salt from your body. Exercising is an excellent way to keep your body healthy.

Some people enjoy resistance training. Others get bored after some time. The best way to stay healthy is to pick a set of exercise which suits your taste and which you can enjoy. It is advisable to pick walking your dog to the park or doing sun salutation when the sun breaks through the clouds. Following an interesting workout routine, helps you stay in a good mood. Plus it saves the cost of anger management courses you might have invested instead.

Keep the bio clock tuned in….

The biggest disadvantage that better jobs and higher income bring to us is that work becomes everything. Skipping meals, skipping exercise and sometimes even skipping sleep becomes necessary. People with day jobs can manage a routine once it starts. But those who work in shifts or during the night literally race against time to get even the most minor things done.

It’s hard for such people to maintain a proper schedule for sleep and food. However, ignoring the biological processing of our body can lead us directly to our graves. Sleep is naturally induced by hormones which are released during night time (darkness). When you force yourself to stay awake, the hormonal balance is disturbed throwing our whole body in turmoil.

My advice to such troubled people would be to prefer a stable job. A job which follows a set routine every day, which is required when setting our personal biological clock. This way, even if you stay up every night working if you make yourself sleep in a dark environment, the sleep settings would not be disturbed by a large margin. All things said the best healthy routine is to work during the day and to hit the sack at night.

Do yoga or stretches:

“Yoga is not about touching your toes. It’s about what you learn on the way down.” Jigar Gor.

Yoga is considered a healing art by many. Pushing your body to do a full stretch while your heart thumps like a time bomb and you can hear your own breath is what I prefer. It gives a calming sensation, especially when you take time out from a hectic schedule to perform a set of poses.

Releasing energy leads to a healthier life. Kids who are hyperactive become aggressive when their playtime is cut short. Similarly, your body needs to let out the tense and strong energy out.

No smoking:

The irony that most people ignore when they purchase cigarettes is the warning printed on the front. Smoking is by far the latest trend among youngsters. Being a non-smoker myself, I don’t understand the craze that has taken over everyone.

However, there is a reason why the warnings against smoking are given out regularly. It’s because the ill effects last way longer the enjoyment. The bottom line is “smoking kills.” The first thing to be done to stay healthy is to quit smoking.

Abstain from drugs and alcohol:

Hectic life can pave the way for drugs. Popping in pills for sleep, or taking in nicotine to stay awake are the first stage of drug usage. Health is described as a stage where the body in balance with itself.

Drugs are even worse than smoking due to their addictive quality. Drinking down a peg of vodka does sound nice, however, soon the dependence on alcohol can increase. Occasional drinking can be considered okay. However, ending your day every day with alcohol is a definite no.

Spend quality time with yourself:

It has become common for people to spend time with their family and then some time with their gadgets. Gadgets these days are being held in contempt for disrupting gathering and manners. I, personally used to prefer going through my files over getting the required minimum sleep.

One needs to spend time with yourself. It does not mean that you spend time alone with your phone for company. Writing a journal, making plans beforehand and taking trips to the park are some recommended activities. Such simple, healthy habits cultivate one’s mind and make one’s spirit more cheerful. You can do your personal grooming done during this time or just read your favorite book.

Such habits keep depression away. Depression these days is affecting most people. Anxiety and fear are emotions that are always haunting many people. Spending time doing things you like in a peaceful atmosphere is productive in keeping negative thoughts away. This is a productive way of staying healthy.

Stop being a couch potato:

All of us look forward to spending our Sundays just relaxing and doing absolutely nothing. At least I do. But very often, our Sunday finishes even before you properly spend it, and at the end of the day, you find yourself wondering if you got any of the things done that you had left for this day.

Sunday does provide us the opportunity to catch up on our sleep. However, if you spend every free minute of the day lazing around on the soft cushions of the sofa, you honestly need to stop. The sofa needs to be used, however, kindly don’t overuse it and become a potato. Lying around after eating leads to obesity. Obesity has become an issue for children and adults alike.

The workout you do every day goes down the drain if on your Sunday you spend the entire day eating chips and logging on the couch. Instead cut the lazy routine and go for a spin. Or pick up a hobby. And mind you watching movies all day long is not a hobby. Some might disagree. For them, I would like to remind you that it would definitely not be considered a healthy hobby.

Pick carbonated water over soda:

When in a rush, food is consumed only based on the need for the moment and taste. Having instant noodles because cooking is tiring is an everyday occurrence for some. You eat when you are hungry. Some people eat because they are sad. The most preferred food during such situations is junk food. We crave it, don’t we?

What is the use of putting in hours at the gym, when your day starts and ends with burgers and cola? Say no to soda and fries. Choose fresh fruit juices or tea. There are some teas with medicinal and weight loss values. If cutting fruits is too much work, pick smoothies instead. Do everything in your power to cut down on the junk food intake. Even if the decrease is meager, it is worth it all. After all, once your health fails you, having even a teeny tiny bit becomes harmful.

Tip: follow a healthy eating plan as mentioned above. Include every necessary item. Occasional eating junk food would not be a problem then

Keep your posture in mind:

Did you know, your head weighs around 4 kg alone? Imagine that weight being handled by tiny pieces of bone. Makes you wonder does it not. The vertebral column supports the weight of the entire upper body. Keeping a correct posture while sitting, walking and sleeping is important. Many people these days suffer from weak bones and joint pain.

The bones and joint become weak due increased weight on them. If the head is tilted for long, the pressure applied on the neck bones is equal to 22 kg. Imagine how much the entire upper body would weight if the angle of standing and sitting is wrong.

It’s no wonder that most people start complaining about joint pain at a considerably young age.

Tip: the core to maintain a correct posture is to keep your back as straight as possible. Practicing yoga helps in understanding the right way of standing and resting.

Avoid piling up your platter:

It is believed that the food should take up 40% of the stomach, another 40% should be filled up with water. The remaining 20% should be left with air. This helps in digestion.

Gastric ulcers, acidity, etc. are due to indigestion. Maintaining a proper diet is important. However, one’s digestive system should be kept in mind. Imbalance in one system in the body can lead chain reactions due which the individual becomes disturbed as a whole.

Tip: always eat less than what you want. This is also a way to stay healthy and eat healthily.

Cut the usage of technology:

While technology is a boon to development and society, it has a harmful side to itself as well. Sitting right at the computer for so long or spending too much time on the phone has destructive effects.

Spending time in front of the screen tires you out. The harsh radiation takes away the glow of your face. Scrolling through your phone before sleeping results in a restless sleep. For some, sleeping becomes a problem. There are many cases where you hear people ignoring the real people around them for the friends from social media. Many relationships suffer as a result. This, in turn, leads to depression.

Bottom line being, we should reduce the amount of time we spend on our tablets and instead talk to the people around us.

The tips might sound boring and most probably repeated, however, the reason these things are being repeated s because they still have a ring of truth. Follow these simple tips to stay healthy and see the improvements yourself. I can tell you one thing for sure, the improvement with these tips on your health will shock you. It amazed me!

Written By

Nakka Shiva Kumar

Shiva Kumar Nakka is an enthusiastic learner and a professional blogger who has been dedicating his writings to health websites since 3 years. He holds an authorized certificate from Stanford University in the field of Food and Health. His curiosity to explore about food and health compelled him to participate in various nutrition campaigns and interact with dieticians and community nutritionists which enabled him to enhance his ideologies and expand his knowledge.
Writing apart, Shiva is an ardent lover of movies and appreciates filming due to his ability to conceptualize ideas and his precise attention to detail.

10 Easy Ways to Stay Healthy

Here are 10 ways to stay healthy! These are simple daily habits that will lead to better health. Add these 10 things into your life and you’ll feel great!

As the world continues to spin with everything that’s going on right now, I wanted to put some of my best tips down on “paper”. I mean we’re not technically on paper here on the blog, but you get the meaning.

I want you to be able to come to SQ and not only be inspired in your kitchen but come away with actionable tips that you can use to be healthy. So that’s what we’re talking about today. I’m giving you 10 super simple ways to stay healthy! These tips are actionable, they’re easy to implement and my goal for you is that they become a habit.

10 Easy Ways to Stay Healthy

Whether you’re trying to fight off a cold, you’re surrounded by people who are sick, or you’re just generally trying to take better care of yourself, my hope is that these 10 easy ways to stay healthy are something you can add to your routine. I want them to become a habit. These are things we should each be doing every single day to ensure we’re staying healthy.

And guess what? They’re pretty darn simple to follow!

1. Wash your hands

Growing up your mom always tells you to wash your hands. And it’s super important! You should be washing your hands every time you come inside. Whether that’s using soap and hot water (the best) or hand sanitizer, keep those hands clean. And when you’re out and about, avoid touching your face. We touch a million different surfaces a day and those germs and bacteria get onto our hands and ultimately into our system. So try to fight it off by keeping your hands as clean as possible.

2. Avoid people who are sick

This is another no brainer, but try and avoid people who are sick. If you see someone coughing or sneezing, move away from them. Cover your mouth and nose. If people in your office are sick, try to meet virtually. If there’s something going around the school, potentially think about keeping your kiddo at home. Just do your best to avoid others who are sick.

3. Eat whole foods

Diet has a huge part to play in our health, we all know that. And this is something we should be doing all the time. Eat whole foods. Fill your diet with fruits, veggies, and whole grains. Skip the processed food. One of the absolute best ways to stay healthy is to ensure you’re flooding your body with nutritious food. Whole foods are packed with immune-supporting, cancer-fighting, gut-loving vitamins and minerals that will do wonders for your health.

4. Cut back on sugar & alcohol

Number four on our list of ways to stay healthy isn’t something you necessarily have to do all the time, but you should definitely do when you’re feeling sick/fighting something off. Sugar and alcohol both have a negative impact on our gut as well as our immune system. They can also affect our sleep which has a direct impact on our health as well. I’d say just try to limit your intake and cut back when you can!

5. Exercise regularly

Moving your body daily not only helps you sweat out toxins, but it can also potentially help flush out bacteria from your lungs and keep your lungs healthy. Exercise also helps your circulatory system and promotes good circulation which allows your cells and immune system substances to flow properly through your system so they can do their jobs more effectively. What’s great about exercise is it can really be anything – yoga, pilates, power walking, running, weight lifting, spinning, etc. There is no end to possibilities. It’s important to get your blood pumping and your blood circulating every single day.

6. Stay hydrated

Drinking enough water and staying hydrated is again one of the best ways to stay healthy. It’s key in flushing out toxins and waste materials from the body so that your immune system is more effectively able to fight infections. When your system is clogged up with toxins, your immune system can’t do its job. Water also carries oxygen into our cells which allows our entire body to function properly. Without adequate hydration, we risk a host of issues. I recommend that you aim to drink at least half of your body weight (lbs) in ouches of water per day. So if you weighed 150lbs, you’d be drinking 75 ounces of water minimum.

7. Take vitamin C

We didn’t really talk about specific vitamins in this post, but I want to at least bring up one: vitamin C. Vitamin C has been shown thousands of times to support your immune system and overall health. When you’re feeling compromised I would suggest taking a vitamin C supplement, but if you’re just living your everyday life, I think getting vitamin C from whole foods is perfect. Things like oranges, grapefruits, lemon, and even pineapple are packed with vitamin C!

8. Take care of your gut

Our gut contains about 70% of our immune system. So when our gut isn’t happy, our immune system is compromised. It’s important that we support our gut by eating foods that nourish it. Add probiotic-rich foods into your meals like kimchi, sauerkraut, and yogurt. You could consider taking a probiotic as well. Cutting back on sugar and alcohol is another way that we can support our gut health. Those two feed bacteria and can potentially cause too much of the bad bacteria to thrive.

9. Get enough sleep

Sleep helps with stress management, but it also helps us stay motivated to move, gives us more energy, helps our metabolism stay regulated and ultimately can also help with weight loss. On the immune system side, studies have shown that people who don’t get adequate sleep are more likely to get sick after being exposed to an illness. That’s because when we are sleeping, our immune system is releasing proteins that help fight infection and inflammation. Plus, when you’re sleep-deprived, the cells and antibodies in your body that fight infections are lowered. On average you should aim to get 7 – 8 hours of sleep per night as an adult, more for teenagers and children.

10. Manage your stress

You might have heard before that stress is the silent killer. And what people mean by that is that stress has a profound negative impact on our health and well being. In fact, I actually shared a post that talks about the 5 ways that stress affects your body. Give that a read for more detail. But at a high level, in order to stay healthy, we need to manage our stress. We need to use stress-relieving tactics like meditation, reading, cooking, dancing, laughing, playing, exercising. We need to try our best to manage stress so that it doesn’t take over our lives and cause huge ramifications for our health. Here are 10 ways to destress if you need some ideas!

How are you staying healthy?

I’d love to know if you have other ways to stay healthy that you use in your daily life! If there are things I missed here or anything you’d like to add to the list, definitely drop them down in the comments below!

14 Ways to Stay Fit and Healthy

You want to be or stay fit and healthy, but where do you start? It may seem overwhelming, but it’s the small things you do each day that add up to a fit and healthy lifestyle.

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Accept that you’re always a work in progress, and use these 14 tips as a guide for your journey on the path to good health.

1. Kick Unhealthy Habits

Habits are a part of life, and they can be helpful in a lot of ways. But those that are pleasure-based are so much harder to quit, according to the National Institutes of Health — and oftentimes bad for your health.

Because there’s no way to do any of these in a healthy way, the «to-quit» category includes:

Unhealthy eating and being sedentary can also develop into bad habits if they’re not done in moderation, according to the University of Phoenix.

«Habits become habits because they are easy and provide reward,» says Shanna Levine, MD, board-certified internal medicine doctor and owner of Goals Healthcare. «In order to kick bad habits, surround yourself with people that maintain healthy habits, and make healthy habits easy and rewarding. For example, if you use a nicotine vape and your boyfriend does too, you should both quit together.»

A good way to break unhealthy habits is to change your routine, replacing bad habits with good ones.

«If you want to exercise, make it fun. Find a workout buddy or invest in home tools that make it effortless,» Dr. Levine says. «I like to watch my favorite shows on the iPad while using my indoor bike, and the hours fly by.»

Of course, it’ll take some time to kick your unhealthy habits, but it’s worth it if you want to lead a healthier lifestyle.

The 7 Most Effective Strategies to Quit Smoking for Good

Quit Drinking to Lose Weight? Try These 8 Ways to Unwind at the End of the Day Instead

9 Ways to Break Up With Emotional Eating for Good

2. Get Your Checkups

Get to your doctor for an annual physical just to make sure everything is as it should be. Routine health exams can help find problems before they really start and help catch health issues early, when chances for treatment and cure are higher, according to the National Library of Medicine.

«As a primary care physician, I cannot stress enough the importance of checkups,» says Dr. Levine. «Many of my patients are able to identify and treat many conditions before they become chronic and/or irreversible.»

Most routine checkups are covered by insurance, so take full advantage of those benefits. That being said, pay attention to your body and any symptoms you’re having, and see your doctor if anything seems awry, even if it’s not time for a checkup.

If you put off doctor’s appointments because your physician doesn’t seem to really listen to your concerns or shames you about your health in some way, those may be signs it’s time to find a new doctor.

3. Make Sleep a Priority

Sleep affects our physical and mental health tremendously, and many people don’t get enough, according to Centers for Disease Control and Prevention (CDC).

Lack of sleep adversely affects mood and mental health, concentration, memory, weight, the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake.

The CDC recommends the following amounts of quality sleep each night for adults:

A 7-Day Kickstart Plan to Get Better Sleep

The 10 Best Natural Remedies for Insomnia

6 Reasons Sleep Gets Harder as You Get Older

4. Exercise Regularly

Adults should aim for 150 to 300 minutes of moderate-intensity cardio (think: walking, jogging, biking) or 75 to 150 minutes of vigorous-intensity cardio (running, swimming) throughout the week, according to the Physical Activity Guidelines for Americans. And strength training that works all the major muscle groups should be done at least two days per week.

5. Eat a Nutritious Diet

A nutritious diet is one of the most important ways to stay healthy and fit. The benefits of choosing healthy foods include:

Get as many fiber-rich fresh fruits, vegetables and whole grains into your diet as possible and make them the main part of your overall diet, recommends the CDC. Include lean sources of protein such as poultry, fish, tofu and beans. Eat balanced meals and learn portion control in order to stay within your calorie needs.

Limit the sugar, refined carbs (think: desserts and white bread, rice and pasta) and processed foods (packaged fare with long ingredient lists) in your diet, as these tend to serve up lots of calories with little nutritional value.

6. Enjoy Breakfast Every Day

A nutritious breakfast starts your day off right. It not only sets you up so you have energy and fuel for optimal mental and physical performance, but also to maintain stable blood sugar levels and a healthy weight because you are less likely to overindulge later in the day, according to the Cleveland Clinic.

«This is essential. Your breakfast should be nutritional and satisfying,» says Dr. Levine.

If you’re short on time, pre-plan your morning meal the night before or pick one day a week to make several nutritious grab-and-go breakfasts.

«Smoothies are perfect as you can customize them, they’re easy to digest and you can pack a lot of healthy calories in,» Dr. Levine says.

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7. Hydrate With Water

Staying hydrated is a daily necessity to keep your body functioning properly. All fluids support hydration, but plain water is still the best choice for maintaining a healthy body, according to Harvard Health Publishing.

So, how much water should you drink a day? A good general guidelines is to aim for half your body weight in ounces. So, if you weigh 180 pounds, aim for about 90 ounces, or about 11 cups.

8. Reduce Your Stress

Stress is a normal survival response to everyday life pressures, but it can become pretty unhealthy when it starts to disrupt day-to-day functioning, according to the American Psychological Association (APA).

Indeed, chronic stress can affect almost every part of the body — musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous and reproductive systems, the APA notes.

So, how can you handle it?

The APA suggests the following to reduce the harmful effects of stress on the body:

Dr. Levine also believes that meditation, journaling, aromatherapy and reducing or eliminating social media are all quick and easy ways to reduce stress.

«Start with a one-minute guided meditation,» she says. «Take 10 minutes in the morning to journal about everything you are grateful for. Grab a small bottle of lavender oil and smell it when you feel stressed. Every little act builds up to a less stressed day.»

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9. Don’t Bottle It Up

Like stress, emotions like fear, anger and grief are a normal part of life. Keeping those emotions bottled up inside can cause mental and emotional stress as well as physical symptoms, according to a February 2019 review in the ​International Journal of Psychotherapy Practice and Research​. Unexpressed feelings can lead to cardiac abnormalities and depression.

Plus, an October 2013 study in the ​Journal of Psychosomatic Research​ found that people who bottled up their emotions increased their risk of premature death from all causes by more than 30 percent, with their risk of being diagnosed with cancer increasing by 70 percent. Although it’s important to note that more research is needed in this area.

Start by acknowledging your feelings, then talk about them — you can even start a journal or express yourself through some sort of art. And if you think you need to take a bigger step, therapy is always a fantastic option, according to Mental Health America.

Not all mental health services are covered by insurance, so checking your plan’s coverage is a good place to start when searching for a therapist.

10. Find Your Zen

Yoga and meditation don’t just help with relaxation and stress reduction — there are tons of physical and mental benefits that these two practices offer.

The benefits of yoga, according to John Hopkins Medicine, include the following:

Some studies also suggest that yoga can help with osteopenia (bone loss), cancer, women’s health issues and chronic pain.

Data from the 2017 National Health Interview Survey (NHIS) found that meditation use by American adults tripled between 2012 and 2017.

So why not find a local yoga class in your neighborhood or download a meditation app? Set aside some quiet time for yourself and get your zen on.

11. Get Vaccinated

Being vaccinated and staying up to date with your shots is one very important way to stay healthy.

Vaccines have greatly reduced or eliminated diseases that once harmed or killed people of all ages. These diseases are still around, though, so if you’re not up to date with vaccinations, you’re putting yourself at risk.

«It is so important to have a primary care physician. They’re your gatekeepers for reviewing appropriate vaccinations as well as screening for age-appropriate illnesses.» Dr. Levine says.

Each year in the U.S., thousands of people become seriously ill from diseases that vaccines could’ve prevented, according the CDC. And even if they were vaccinated as a child, some vaccines’ protection can wear off.

So, keep up with vaccines and boosters, and protect yourself as well as your family, friends and coworkers. (P.S.: Vaccines are way cheaper than hospitalizations!)

Follow this vaccine schedule to protect yourself (and your kids) at every age.

12. Wash Those Hands

Did you know that the number one way to prevent the spread of germs is by maintaining good hand hygiene? It’s that easy!

According to the CDC, hand-washing with soap and water can prevent approximately 30 percent of diarrhea-related sicknesses and about 20 percent of respiratory infections like colds. And lessening the number of these infections helps prevent the overuse of antibiotics, which is another health hazard.

If you’re out and about where hand-washing isn’t an option, you can sanitize your mitts by using disinfecting hand wipes or a liquid hand sanitizer.

13. Manage Your Conditions

If you have a chronic illness or condition, it’s so important to manage it. More and more conditions are emerging, so the rate of self-management continues to grow as a crucial method to managing these conditions, preventing illness and promoting wellness, according to an August 2014 review by the American Public Health Association.

It’s not only important to be on top of checkups and medications, but it’s also a necessity to work with your health care provider in order to be supported and educated on self-management skills. This will help build the confidence you need to lead a healthier life, according to The Agency for Healthcare Research and Quality.

14. Grow a Support System

A support system benefits your mental health as well as your physical health. Having some people that you trust and can talk to can help you cope with everyday challenges, make difficult decisions or even aid in a crisis situation.

Family members, friends, teachers, neighbors and/or colleagues can help combat loneliness, social isolations, anxiety — whatever it is you need, according to the National Council for Mental Wellbeing’s Mental Health First Aid.

And having a support network while working on nutrition and exercise is a must! Having friends or family members who are encouraging of your healthy eating and exercise goals is vital for long-term success, according to the Mayo Clinic. It could be someone to lean on when you’re discouraged, someone to work out with or even someone to watch your kids while you cook or work out.

So, make sure to reach out to family and friends, join clubs, take classes or volunteer at your favorite organization, find a peer support group and find local events to attend.