Everyone knows that eating a balanced diet, exercising and getting plenty of rest are key to maintaining good health. However, that can seem to be an impossible task while in college and at work. Frequently, the appeal of sweets, fast food, caffeine and alcohol outweigh healthy options when you’re in the company of friends or under stress from coursework. Here are some tips for staying healthy in spite of your college and office lifestyle.
It’s important for your body to have plenty of fluids each day. Water helps you digest your food, absorb nutrients from food, and then get rid of the unused waste. Water is found in foods—both solids and liquids, as well as in its natural state. Don't wait until you feel thirsty to drink water or other fluids. Take sips of water, milk, or juice between bites during meals. Add liquids throughout the day. Have a cup of low-fat soup as an afternoon snack.
Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
Unsafe food containing harmful bacteria, viruses, parasites or chemical substances, causes more than 200 diseases – ranging from diarrhoea to cancers. When buying food at the market or store, check the labels or the actual produce to ensure it is safe to eat. If you are preparing food, make sure you follow the Five Keys to Safer Food: (1) keep clean; (2) separate raw and cooked; (3) cook thoroughly; (4) keep food at safe temperatures; and (5) use safe water and raw materials.
A lack of sleep at night can make you cranky the next day. And over time, skimping on sleep can mess up more than just your morning mood. Studies show getting quality sleep on a regular basis can help improve all sorts of issues, from your blood sugar to your workouts.
A lot of people like flavored soda. If you are also one of them who use to have a lot of cold drinks then it’s high time that you should start avoiding it. These sweet cold drinks contain a high amount of sugar which is bad for your health. Its harmful effects can lead you to obesity and heart diseases. You can choose naturally sweet fruits and their juice if you want to have something sweet.
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects. Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses
The right weight for each us depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer. Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient - protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend the energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!
Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can help treat depression, osteoporosis, and high blood pressure. People who exercise also get injured less often. Routine exercise can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any amount of exercise is better than none.
Stress has a negative effect on your health. It can affect your blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. For this reason, it’s important to find healthy ways to manage your stress. Meditation is one such way, and it has some scientific evidence to support its use for stress management and improving health. In one study involving 48 people with high blood pressure, type 2 diabetes, or both, researchers found that meditation helped lower LDL (bad) cholesterol and inflammation compared with the control group. Additionally, the participants in the meditation group reported improved mental and physical wellness.
It is a good idea to visit a doctor regularly, even if you feel healthy. The purpose of these visits is to: ➟check for current or emerging medical problems ➟assess your risk of future medical issues ➟prompt you to maintain a healthy lifestyle ➟update vaccinations. Health checks are usually incorporated into routine medical care. Your doctor will often perform these checks when you are visiting for another condition, such as a cold or another problem. Your doctor will then tell you how often you need to have a health check. Having a health check is also a time to examine your lifestyle to see what improvements can be made. This may be something you regularly do yourself or discuss with a healthcare professional. This article was published originally at Webxspark.