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Nutrition and lifestyle
Measure and watch
your weight
Keeping track of your body weight on a daily or weekly basis will help you see what you’re... losing and/or what you’re gaining.
Limit unhealthy foods and eat healthy meals
Do eat a healthy breakfast and choose a nutritious meal with more protein and ...fiber and less fat, sugar, and calories.
Supplements can be
of huge help!
Micronutrients such as vitamin A, B6, B12, C, D, and E, as well as zinc, iron, ...copper, selenium, and magnesium are important for wellbeing. Always consult your doctor before taking any supplements.
Drink water and stay hydrated, and limit sugared beverages
Hydration is an important and frequently ignored indicator of health. ...Staying hydrated helps to ensure optimum bodily functions and sufficient blood volume. Drink sufficient water daily and choose healthy drinks over sweetened drinks to stay hydrated.
Eat nuts and
seeds
Nuts and seeds are packed with protein, fiber, and a variety of vitamins ...and minerals and can aid in weight loss and may also help in decreasing the risk of developing certain diseases like type 2 diabetes and heart diseases.
Avoid ultra-processed
foods
Foods that have been extremely processed tend to be low in fiber, protein, ...and other micronutrients, as well as having low-quality ingredients like inflammatory fats, added sugar, and refined grains. As a result, they mostly provide empty calories which are not good for health.
Get enough sleep
It cannot be overstated how important it is to get enough good sleep.... Sleep deprivation can lead to insulin resistance, alter appetite hormones, and lower physical and mental performance.
Eat enough protein
Protein is essential for good health, helps in building and repairing muscle... and is required to make new body cells and tissues. Furthermore, this nutrient is especially essential for maintaining a healthy weight. Consuming appropriate amount of protein can make you feel full and may also lessen your desire to snack late at night and satisfy night cravings.
Be active
Engaging in regular physical activity and exercise (walking, yoga, and cardio3,4... activities) may help to improve your physical and mental health. If you have chronic conditions, such as diabetes—or symptoms of chronic conditions—talk with a healthcare professional about the type and amount of physical activity that’s best for you.
Does this mean I have to give up my favourite “food” or “relaxation time”?
You don't have to give up the things that could be "favourite for you" to lead a healthy lifestyle. Healthy lifestyle can be maintained while still enjoying dinner at a restaurant, taking a day off from exercising, and eating cookies.5
In fact, having a “cheat” or rather “treat” meal sometimes can help you stick to healthy eating habits better. It often backfires to adopt an all-or-nothing mentality in which you can only consume "good and healthy" foods. Being healthy includes having the flexibility to savour every bite of your favourite food made by your mom. Also, in the rest days maintaining discipline towards healthy habits is essential to focus on both physical and mental health. For e.g. if you exercise too much, you run the risk of getting hurt or becoming exhausted and quitting it altogether.
Takeaway
Not only can a healthy way of living can make you feel better, but it can also lower your risk of some diseases, make you live longer, reduce health care related expenses, and help in developing your self-confidence.
Along with focus on the foods you eat and the nutrition that you get through healthy eating, exercise, sleep, and social relationships are also important.
A well-balanced diet gives the energy you need to keep active throughout the day and nutrients you need for growth and repair, helping you to stay strong and healthy and further helps to prevent diet-related illnesses.
There are no compulsions for choosing any particular healthy lifestyle modification. Find out what makes you feel good and makes you happy the most. When you make changes, start small. When you start small and achieve small, you are more likely to see success, and even small wins will add up to bigger benefits.
Lastly, consult your doctor if you need assistance in changing your lifestyle. They may suggest registered dieticians or therapists if they are unable to assist you directly.
References
1. Healthy Living: The Importance of Diet and Exercise. Available at: https://reverehealth.com/live-better/healthy-living-importance-diet-exercise-2/; accessed on Nov 11, 2022.
2. Benefits of Healthy Eating. Available at: https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html; accessed on Nov 15, 2022.
3. Healthy Lifestyle Benefits: 5 Tips for Living Your Strongest, Healthiest Life Yet. Available at: https://www.healthline.com/health/fitness-nutrition/healthy-lifestyle-benefits; accessed Nov 15, 2022.
4. 27 Health and Nutrition Tips That Are Actually Evidence-Based. Available at: https://www.healthline.com/nutrition/27-health-and-nutrition-tips; accessed on Nov 15, 2022.
5. Being Healthy Doesn’t Mean Giving Up the Foods You Love. Available at: https://whatleyhealth.org/2021/02/being-healthy-doesnt-mean-giving-up-the-foods-you-love/; accessed on Nov 15, 2022.