Different people have different priorities in life, but we can all agree that health and wellness usually occupy the top spot on one’s priority list.
Deciding to be healthy is easy but doing the work proves to be challenging, especially now that the internet has been littered with millions of confusing health tips.
Information becomes more muddled because even health experts and professionals have disagreeing takes on health and nutrition.
So, to cut your work short, here are ten science-backed health tips to accompany you on your journey towards wellness.
1. Break Some Sweat
Whether it is walking, jogging, or swimming, as long as you stretch those muscles and pump that blood, then you’re good to go.
A plethora of studies already prove that a 30-minute cardio workout per day brings significant benefits to both your physical and mental well-being. This includes:
- Reduces fat build-up around the organs
- Helps maintain a healthy weight
- Enhances the metabolism
- Takes good care of the heart and lungs
- Strengthens the muscles, bones, and joints
2. Consume Fatty Fish
Not all fats are bad. Some of them, such as salmon, mackerel, and tuna, contain omega-3 fatty acid that enriches your health and nutrition.
These healthy fats help decrease the level of bad cholesterol in the blood, protecting your heart and circulatory system in the process.
Other sources of healthy fats include nuts, seeds, fortified foods, plant oils, and other cold-water fatty fish.
3. Skip the Sugar
Too much sugar has never done anybody any good. Sugar fats up your body and increases your chance of developing diabetes, heart disease, inflammation, and hypertension.
It also reduces your energy levels, dries up your skin, and damages your dental health. Some of the foods containing abysmally high amounts of sugar include:
- Fruit juices and iced teas
- Sports drink
- Low-fat yogurt
- Chocolate milk
Cut back on your sugar intake by consuming more water than flavored drinks. Always check the label for hidden and additive sugar content.
4. Mind Your Gut Health
Another vital part of the body that needs to be taken care of is the gut. The gut contains almost 100 billion good bacteria per gram of intestinal content.
These bacteria and several microbes immensely influence the digestive tract behavior, including:
- Weight regulation
- Immune function
Every time you indulge in unhealthy foods, the harmonious relationship of these microbes in your gut gets disturbed, causing the development of a disease. This includes irritable bowel syndrome, candida overgrowth, leaky gut, and autoimmune diseases.
So, it is crucial to eat a well-balanced diet with lots of plant-based food and less cholesterol, salt, sugar, and preservatives.
5. Quit Smoking
Many pieces of research have teamed up to expose the dangerous side effects of cigarette and tobacco smoking.
Nicotine’s adverse effects on the body trump what benefits, if there are any, it has. Some of its life-threatening impacts include:
- Development of lung disease, stroke, and cancer
- Increases risk for tuberculosis, eye disease, and immune system problem
- Development of disease to second-hand smokers
6. Drink Up
Your body comprises about 90% water, and many bodily processes and organs rely on water to function correctly. This includes temperature regulation, digestion, nutrients delivery, joint lubrication, and immune function.
Health experts recommend every individual to drink at least eight to eleven glasses of water a day. Remember to hydrate yourself by:
- Carrying a water tumbler everywhere you go (e.g., grocery shopping, work)
- Setting an alarm to drink water.
- Drink up every morning, after every meal, and before you go to bed.
7. Indulge in Homemade Meals
Processed meats, fast foods, and junk meals are laced with so many preservatives and additives that harm the body. It also drips with a lot of cholesterol and fats, making the body suffer from an unhealthy weight and fatty heart.
So instead of ordering a greasy meal, why not get some groceries and cook your own meal for a change.
Creating your own entrée ensures that every meal contains nutritious ingredients that can power up the body in a healthy way. You can mix and match your food while using fewer condiments or replacing ingredients with organic ones.
You can also opt to do a much healthier way of preparing your meals like baking, broiling, or grilling. Just make sure not to overcook or burn the food and use healthy oils (e.g., olive oil) if necessary.
8. Eat Your Greens
One of the most well-established health tips that 99% of health experts agree on is the health benefits of vegetables to the body.
Incorporating them as a side dish to every meal loads you up with several nutrients like antioxidants, fiber, vitamins, and minerals. Its benefits to the body include:
- Maintaining heart, stomach, and brain health
- Regulates the blood pressure
- Helps the digestion and metabolism
- Keeps the in a healthy shape and weight
- Protects the body from cancer, heart attack, and other fatal diseases.
- Helps you live longer
Some of the healthiest greens to cook with your meals include spinach, kale, broccoli, lettuce, Brussels, green peas, bok choy, swiss chard, garlic, and asparagus.
9. Get Enough Zs
Unhealthy individuals have one thing in common—underfed and sleep-deprived. Sleep is an essential part of your journey towards a healthy body. It is just as significant as exercising regularly and eating a healthy diet.
Lack of sleep results in several physical and mental problems such as weakened immune function, memory problems, learning difficulties, and mood changes.
Reset your body clock and train yourself to get at least eight to nine hours of sleep every night.
10. Maintain Proper Hygiene
After maintaining your internal health, it is now time to pay attention to your external body by practicing good personal hygiene.
Proper hygiene helps you ward off diseases, protect your systems, and stay healthy all throughout. Some of the ways to practice this include:
- Doing proper handwashing
- Taking a bath
- Brushing your teeth
- Trimming your nails
It is also vital to do regular physical, mental, and dental check-ups with your doctor to keep track of your well-being.