This post was originally published in September 2020. Updated in September 2022.
It’s challenging to maintain a healthy lifestyle these days with the increasing availability of junk food across the world. But we can at least try to focus on following some tips to be healthy and have a better lifestyle.
The food you put in your body has a major effect on your overall health. Some foods could improve your health, mood, and productivity while other foods can cause health issues and put you in a bad mood.
Keep on reading to get to know more helpful tips on how to be healthy and how to have a healthier life:
Tips On How To Be Healthy:
1- Drink Enough Water
The human body needs water every day to do vital bodily functions well. We lose fluids during the day when our bodies move, breath, sweat, and exercise.
To replenish lost liquid, you will need to drink enough water and consume food that is rich in water content daily.
Drinking water can also help you burn more calories and lose weight.
Studies showed that drinking 2 liters of water per day can boost metabolism by 24-30% which helps burn more calories (about 96 calories).
Additionally, Being dehydrated can affect your overall health and cause serious health problems.
Dehydration can lead to constipation, blood pressure problems, concentration issues, and headaches.
2- Eat More Protein
Eating enough protein per day is essential as protein helps our body to build and repair tissues, muscles, and bones.
Also, consuming more protein keeps you full and increases metabolism which makes you eat fewer calories and lose weight.
Plus, eating protein after a workout can stimulate the growth of new muscles. Protein can help your body recover and reduce the risk of muscle strain, and cramps after exercise.
When you increase your daily protein intake, this can reduce hunger and curb your late-night snacking.
Studies showed that A high-protein diet can lower blood pressure levels and blood sugar.
You can have chicken, eggs, salmon, high-protein smoothies, or protein bars after a workout.
Also, you can add your favorite protein powder flavor to your meals like pancakes to enhance your meal’s quality. Find the recipes here: How To Make Protein Pancakes: Top 6 Tasty & Healthy Recipes
3- Get Active And Do Some Cardio
Doing a cardio workout can improve your performance and boost your metabolism. This helps you to get rid of stubborn fat and lose weight.
Plus, regular exercise helps reduce the risk of heart problems and other health issues.
Studies showed that cardio can lead to significant belly fat reduction and improve metabolism. So to maintain a healthy body and mind, do a cardio workout 3-4 times a week.
Make sure to eat a good healthy meal after working out to speed up recovery and lose fat. Avoid consuming fewer calories as this will could make you not lose weight easily.
Not sure what to eat? Check: What To Eat After Cardio To Lose Fat & Speed Up Recovery
4- Don’t Smoke
One of the main tips on how to be healthy is to quit smoking and drugs. They can increase your risk of heart attack, lung cancer, kidney cancer, and other serious diseases.
Avoid also passive smoking or breathing in air from smokers. The CDC believes that there’s no risk-free of passive smoking exposure; even brief exposure can be harmful.
So surround yourself with people who don’t smoke or do drugs to help you have a healthier life.
Additionally, don’t drink too much alcohol as it can lead to chronic health problems like liver and pancreas disease, heart problems, and cancer. It’s best to drink in moderation to maintain your health.
5- Avoid Eating Junk Food
Eating real healthy meals that are full of nutrients, protein, and fiber can promote your mental and physical health.
You should always choose healthy food over junk fatty food especially when you have an upset stomach or before and during menstruation.
Healthy food like fatty fish, chicken, vegetables, nuts, and fruits can help relieve cramps and reduce menstrual pain.
These foods can also lessen PMS symptoms and improve your overall health. Junk food, on the other hand, is high in sodium, unhealthy fats, or sugar which can worsen menstruation symptoms.
If you’re not sure what to eat during your period and what to avoid, check: Top 10 Unhealthy Foods To Avoid During Period To Reduce Pain
Also, studies showed that junk food can trigger food addiction in some people as it comforts your hormones and stimulates pleasure centers.
6- Don’t Eat Refined Carbs
Refined carbs don’t contain enough nutrients that your body needs which results in overeating to feel full. This could cause digestive problems like bloating, constipation, and gas.
Some studies found that refined carbs increase your appetite and cause metabolic diseases.
Eating whole grains instead provides your body with all the nutrients it needs to regain strength.
Whole grains contain enough protein that can reduce hunger and keep you satiated.
Also, whole grains are rich in minerals like zinc, iron, and magnesium. These minerals help to boost your energy levels, especially during your period.
Moreover, B vitamins in grains help you produce serotonin which improves your mood.
7- Add Food To Your Diet That Can Boost The Immune System
One of the most helpful tips to have a healthy body is to eat more vegetables and fruits to strengthen your body so it can fight infections.
Vegetables, fruits, and some spices are full of vitamins, minerals, and antioxidants that can boost the immune system.
Broccoli, spinach, and red bell pepper are good sources of vitamins C and E which can improve your health.
They also contain antioxidants that play an important role in protecting your body against infections and supporting the immune system.
Furthermore, spinach contains alpha lipoic acid which is a powerful antioxidant that helps reduce inflammation and lower blood sugar levels.
Turmeric and ginger have anti-inflammatory properties that can reduce inflammation and improve immune system responses.
So avoid refined carbs, soda, sugar, and junk food and replace them with more healthy options.
8- Reduce Salt Intake
Too much salt can lead to high blood pressure which increases your risk of heart disease and stroke.
If you have health problems, you should consume less than 1,500 mg of salt per day to maintain your health.
Some foods contain sodium naturally so if you don’t add salt to your meal, it may already have sodium in it.
Consuming too much sodium can also cause bloating and water retention.
- Vegetables and fruits.
- Potatoes and sweet potatoes.
- Poultry and seafood.
9- Avoid Consuming Sugar
Consuming food and beverages that contain too much sugar is associated with metabolic disease.
Studies showed that too much sugar can lead to obesity, type 2 diabetes, heart problems, tooth decay, and cancer.
Also, when you eat sugary food regularly, this can cause digestive problems like bloating, stomachache, and gas.
So instead of drinking soda or alcoholic beverages, you can have unsweetened fruit juices.
Or you can just add Stevia sweetener or honey to your drinks. Also, avoid eating cakes, pastries, candies, milk chocolate, and sugary cereals as they have high amounts of sugar.
10- Drink Some Coffee
Coffee is one of the most popular drinks in the whole world. A lot of people can’t start the day without a cup of coffee.
It can boost your energy levels and improve your alertness. Studies showed that drinking coffee can lower the risk of early death.
Coffee is also high in antioxidants and studies showed that it’s the richest source of antioxidants in the western diet.
Moreover, other studies found that consuming coffee per day can reduce the risk of diabetes, Parkinson’s and Alzheimer’s diseases, and liver diseases.
In addition to the benefits of drinking coffee, you can use it as an alternative medicine to cleanse the colon.
This method is known as a coffee enema and it works by inserting the coffee into the rectum and colon via the anus. It helps to remove toxins and keep the digestive system active.
A coffee enema may fight cancer, detoxify your body, and improve liver function. It’s recommended to perform coffee enemas under the guidance of a medical professional. We still need more studies to fully understand its benefits.
11- Add Nuts & Seeds To Your Diet
Nuts are super healthy as they are rich in vitamins, minerals, fiber, healthy fats, and protein. They are loaded with omega-3 fatty acids which help lower cholesterol levels.
Some studies showed that eating nuts may fight heart problems and diabetes.
Another study showed that eating almonds can lead to significant weight reduction compared with unhealthy complex carbs.
Also, seeds like pumpkin seeds are packed with protein, fiber, vitamins, fatty acids, and antioxidants. They can improve your overall health and support the immune system.
Pumpkin seeds help lower blood cholesterol levels and regulate blood sugar levels which reduce the risk of heart diseases and diabetes.
12- Consume More Probiotic-Rich Food
Probiotic foods like yogurt and sauerkraut and probiotic supplements can improve gut health and ease stomach pain.
Studies showed that probiotics can reduce bloating, constipation, and other IBS symptoms.
The human gut microbiota has a direct impact on our health. So any changes in gut bacteria can lead to chronic health problems like obesity and asthma.
Also, adding probiotics and fiber to your diet can be effective in modulating gut health and reducing diseases.
13- Drink Herbal Teas
Herbal teas have antioxidant and anti-inflammatory properties that help improve your overall health. They can also boost the immune system to fight off infections.
Chamomile tea, ginger tea, and peppermint tea help relieve the pain of a sore throat and speed up healing.
Peppermint tea can also break up mucus and reduce discomfort while ginger tea kills bacteria and eases pain.
Plus, chamomile tea can help you relax, settle an upset stomach, and reduce stress levels that cause digestive problems.
Drinking these herbal teas as a natural remedy reduces IBS symptoms, relieves bloating, and soothes abdominal pain.
14- Get Enough Sleep
One of the most important tips on how to be healthy is to get enough sleep. When you sleep well, you rest your body and improve your physical and mental performance.
Poor sleep can lead to weight gain as it increases appetite and contributes to insulin resistance.
A study showed that short sleep duration results in obesity among adults and children.
Drinking herbal teas or using massaging oils may help you relax and sleep well.
Also, 5-HTP supplements can boost the production of serotonin in our bodies.
Once serotonin is available, Melatonin, the hormone that can make you fall asleep, can be produced.
5-HTP is an amino acid that the human body produces originally.
A study showed that 5-HTP supplements can reduce sleep latency and improve the quality of sleep. The supplements can also increase the duration of sleep.
Related: How To Find The Best 5 HTP Supplement: Top 6 Picks
15- Reduce Belly Fat
Studies showed that belly fat can lead to serious health issues like type 2 diabetes. It can also damage your metabolism which makes your body more vulnerable to diseases.
The key to getting rid of belly fat is to eat more protein and fiber and reduce your daily carb intake. Some studies found that cutting carbs can result in a significant belly fat reduction.
Also, another research showed that a high-quality protein diet helps to reduce belly fat.
Additionally, consuming apple cider vinegar has a good effect on your overall health due to its high content of acetic acid. A study showed that ACV can be effective in reducing obesity and belly fat.
But keep in mind that apple cider vinegar has serious side effects when consumed in large doses. ACV can cause digestive problems, sore throat, and other health issues.
16- Practice Good Personal Hygiene
Good personal hygiene can maintain your health and protect your body against infections.
Frequent baths freshen up your morning and help you to get rid of germs, dead skin cells, and sweat.
After the shower, it’s essential to dry your skin gently with a towel to avoid irritation or flaky skin. Leaving your skin wet especially the navel area can result in causing belly button infections.
Bacterial or fungal beely button infections can lead to unpleasant symptoms like navel bleeding.
Belly button bleeding is a health condition that affects adults, children, and newborns. And it needs immediate medical support.
It’s also recommended to brush your teeth at least two times a day to reduce tooth decay and keep your breath smelling good.
Plus, flossing is necessary as it protects your gum health and prevents tooth decay.
According to the Mayo Clinic, proper oral hygiene is associated with better health. Gum inflammation and disease may lead to cause more serious diseases like diabetes and HIV infection.
17- Lift Weights
Resistance training helps to improve your body composition by strengthening your muscles and burning body fat.
Studies found that lifting weights contribute to blood pressure control and insulin sensitivity improvement.
It can also boost metabolism and reduce lower-back pain. And it helps decrease the risk of heart disease, diabetes, and cancer.
18- Get Regular Checkups
Regular checkups can help detect health issues early and reduce the risk of becoming sick. Early diagnosis makes it easier to avoid complications and get the proper treatment.
Also, you need to get frequent blood and urine tests.
If you have a chronic health condition like Rosacea or Cystic Fibrosis, you should visit your doctor regularly. This helps to keep your condition under control.
Related: The Best Rosacea Diet According To A 9-year Rosacea Sufferer
If you also notice that your hands or feet become excessively sweaty, it’s best to consult a doctor right away. Clammy hands could be a sign of an underlying health problem like diabetes or heart attack.
Also, women need to see their gynecologists more often to make sure that they don’t have vaginal infections. When you are over 40, you may start to experience perimenopause symptoms so you should get regular checkups.
Vitamin and mineral deficiencies can cause health problems and weaken your body. They may cause ridges in fingernails to appear. Human fingernails develop vertical ridges or horizontal ridges.
Some health conditions like diabetes can result in horizontal ridges while anemia or stress can cause vertical ridges in your nails. So if you notice ridges forming in your fingernails, consult a doctor.
Also, if your nails start to become yellow, this could be a sign of a health issue like thyroid disease.
Zinc or iron deficiencies and Fungal infections can cause also color changes in your fingernails.
So regular checkups can be your best chance to detect any disease ASAP and treat it properly.
The Bottom Line
The top tips on how to be healthy can boost your energy, improve your mood, make you sleep better, and help you lose weight. Regular checkups are also a necessity as it decreases the risk of getting sick and help you diagnose health problems early. Make sure to follow those tips if you wanna live a healthier life!