“Healthy living” to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical
Healthy eating (diet and nutrition)
All humans have to eat food for growth and maintenance of a healthy body, but we humans have different nutrition requirements as infants, children (kids), teenagers, young adults, adults, and seniors.
However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.
TIPS:
Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products.
Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet.
Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
Physical activity and exercise
Physical activity and exercise is a major contributor to a healthy lifestyle; people are made to use their bodies, and disuse leads to unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development.
TIPS:
Regular fitness can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars.
Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health.
Regular exercise can help control body weight and in some people cause loss of fat.
People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise.
Mental health:
Healthy living involves more than physical health, it also includes emotional or mental health. The following are some ways people can support their mental health and well-being.
TIPS:
Get enough sleep daily; the CDC recommends the following by age group (naps inclusive); 12-18 hours from birth to 2 months, 14-15 hours from 3-11 months of age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11 hours for 5-10 years of age, 8.5-9.5 hours for 10-17 years of age and those 18 and above need 7-9 hours of sleep. Elderly people need about 7-9 hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate the total of 7-9 hours of sleep.
Try something new and often (eat a new food, try a different route to work, go to a new museum display).
Do some mind exercises (read, do a puzzle occasionally during the week).
Learn ways to say “no” when something occurs that you do not want to do or be involved with.
Let yourself be pleased with your achievements, both big and small (develop contentment).
Avoid tobacco use
Tobacco use is the most important preventable illness and cause of death in the U.S., according to the National Cancer Institute (NCI). Tobacco use was estimated to be the cause of 443,000 deaths in 2010 in the U.S.
TIPS:
Stop smoking tobacco; start to stop today (it takes about 15 years of nonsmoking behavior to achieve a “normal” risk level for heart disease for those that smoke). Stop using chewing tobacco to avoid oral cancer
Courtesy: Medicinenet
