Everyone needs sleep and sleep is an important part of a healthy lifestyle. Try baking the veggies and meat, poaching the eggs, or slow cooking a stew. It’s perfectly fine if you enjoy fried foods here and there, but it should not be a daily habit. These components (polycyclic aromatic hydrocarbons, advanced glycation end products) might increase the risk of cardiovascular disease, blood pressure, and obesity (Poursafa et al., 2017). If you’re eating something during the frying process (French fries? Chicken wings?), some potentially toxic chemicals are formed during the frying process. Baking or roasting instead of frying can significantly impact your overall health. It goes really well with fresh berries, apples, carrots, or granola.
Pick a plain and unflavored Greek yogurt, as flavored yogurt could have too much sugar, but make sure to add your own fresh fruits or veggies.
#HABITS OF HEALTH MLM FULL#
Protein intake is important for a healthy weight and can help you feel full for longer. Greek yogurt is not only creamier than regular yogurt, but it also has almost twice as much protein. So slowing down when you eat can actually make you eat less and keep a healthy weight. Also, faster eaters have been shown to eat more and have a higher body mass index (BMI) than slow eaters (Teo et al., 2020). Although hormones tell your brain if you’re still hungry or you’re full, it takes about 20 minutes for the brain to actually receive these signals. The speed at which you eat actually impacts how much you eat because your appetite is controlled by hormones. No wonder why our parents always advised us to slow down when eating. However, if you eat fresh fruits, you can reduce your risk of heart disease or type 2 diabetes, as they are full of water, fibers, vitamins, and antioxidants (Park, 2021). Some fruit juices contain as much sugar as traditional desserts, so it’s best to avoid them as much as possible. If you eat the fruits instead of drinking them, you not only reduce the amount of sugar you consume, but you also increase the fiber. Drinking water has been shown to be correlated with higher diet quality, reducing your appetite, and keeping your weight in a healthy range, and sometimes even losing weight (Stookey, 2016 Barcamontes-Castelo et al., 2019 Gazan et al., 2016). However, you can add fruit pieces into your water to flavor it naturally, such as with raspberries, strawberries, or lemon. You can drink other beverages, of course, but the main one should be water or unsweetened tea. Drinking water has many important benefits for a healthy lifestyle, but it’s important to keep in mind that ideally, the water should be just plain water. Some fun examples include tomatoes and cranberries (red), carrots, peppers, and bananas (yellow and orange), spinach and avocado (green), blueberries, grapes, eggplant, and cabbage (blue and purple), cauliflower, garlic, and onions (white) (McManus, 2019). These contain phytonutrients that can protect us from manic chronic diseases. When you “eat the rainbow,” you eat many colorful fruits and vegetables.
According to the CDC data, fewer than 10% of children and adults eat the recommended daily amount of vegetables (CDC, 2021). For those who have chronic conditions, eating healthy may help them manage these conditions and prevent complications (CDC, 2021). People with healthy eating patterns live healthier, longer, and are at lower risk for numerous diseases, including heart diseases, type 2 diabetes, or obesity. The opposite of a healthy habit is an unhealthy habit that hinders your mental or physical health, such as smoking, skimping on sleep, not drinking enough water, or never being active or exercising. Also, if you practice them regularly by the time you’re 50, you might benefit from almost a decade of extra living (Li et al., 2020). For example, if you only practice one habit, you can still live two years longer than if you didn’t practice one. What is interesting about the study is that you don’t need to do all five simultaneously to benefit from them. The five healthy habits researchers found were: Many studies show that five low-risk healthy habits are vital for healthier and longer life expectancy (Li et al., 2020). Here are some examples of healthy habits:Īlthough cultivating some of these healthy habits might seem daunting at first (Who has the time? Or the energy?), it is very rewarding for your physical and mental health to nourish yourself, both physically and spiritually. A healthy habit is something you do that may significantly improve an aspect of your life.
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