#eating habits #mindset #exercise #sleep #skin health #oral health
Good health is necessary for happiness, productivity, better mental health, higher productivity, and greater life satisfaction.
Good health enables us to lead productive and fulfilling lives by providing us with the energy and vitality we need to pursue our goals and aspirations.
It also allows us to engage in activities that bring us joy and happiness, such as spending time with loved ones, traveling, and pursuing hobbies.
In contrast, poor health can lead to a range of negative outcomes, including depression, anxiety, and reduced quality of life.
Your Eating Habits play a crucial role in Health & Weight Loss
Maintain a balanced Diet
A well-balanced diet is a cornerstone of good health, providing essential nutrients for optimal functioning.
A balanced diet supports weight management, lowers the risk of chronic diseases, and boosts energy levels. Nutrient-rich foods contribute to healthy skin, hair, and nails.
Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals.
Don’t follow extreme diet plans. Above all, they might be bad for your health. Also, they aren’t sustainable long-term.
It’s essential to tailor your diet to your individual needs, considering factors such as age, activity level, and any specific health conditions. Consulting with a registered dietitian can help create a personalized nutrition plan.
Follow a Diet plan that suits you
Certainly, the amount of total energy intake is the most crucial part of any diet plan but the timing of a meal can also play a significant role in weight management.
The body has improved insulin sensitivity during the daytime or after exercising. At that time, it can easily metabolize carbs into muscle glycogen.
On the contrary, it’s a good idea to avoid consuming high amounts of easily digested carbs late at night. They’ll probably lead to overconsumption and weight gain. Thus, you should be very mindful of dinner time.
Moreover, many people gain weight because they have a hard time stopping eating. In this case, an eating routine that limits the consumption of food may help them.
Intermittent Fasting
Intermittent fasting is a popular eating pattern that alternates between periods of eating and fasting.
Unlike traditional diets that focus on what to eat, intermittent fasting primarily emphasizes when to eat. There are several popular methods of intermittent fasting, each with its own unique approach to fasting and eating windows.
For instance, the 16/8 method involves daily fasting for 16 hours and restricting your eating to an 8-hour window. For example, you might eat between 12:00 pm and 8:00 pm and fast from 8:00 pm to 12:00 pm the next day. A common variation is 18/4 in which you eat only for 4 hours.
In the 5:2 Diet approach, you eat normally for five days of the week and significantly reduce calorie intake (around 500-600 calories) on the remaining two non-consecutive days.
However, it’s essential to approach any dietary change with consideration for individual health conditions and preferences. If you have specific health concerns or conditions, it’s advisable to consult with a healthcare professional before starting any fasting regimen.
For example, the elderly, pregnant women, people with diabetes, patients taking medication, people with eating disorders or sensitive stomachs should avoid these eating routines.[1,2]
Practice portion control
Portion control plays a significant role in weight management, good health, and energy levels as well. Be mindful of serving sizes and avoid overeating.
Portion control allows you to enjoy a variety of foods while still managing caloric intake. Developing a healthy relationship with food includes being conscious of portion sizes.
Use smaller plates, pay attention to hunger and fullness cues, and savor each bite to prevent mindless eating. Never eat right from the package. Even healthy, low-calorie snacks like rice cakes or breadsticks can make you fat when consumed in high amounts.
Practice mindful Eating
Mindful eating helps in recognizing hunger and fullness cues, preventing overeating.
Pay attention to the flavors, textures, and sensations of each bite. Eating slowly and savoring your food enhances the dining experience and promotes better digestion.
Avoid distractions like screens or work during meals to focus on the nourishment your food provides.
If you enjoy snacking while watching TV, it’s important to serve your food in a bowl or on a plate beforehand. This can help you avoid overconsumption by providing a visual cue of how much you’re eating.
Drink plenty of Water
Thirsty or Hungry?
In many cases, you aren’t actually hungry. You’re just thirsty. Learn to recognize these situations.
If you want to snack before the scheduled time, try to drink a glass of water. You’d be surprised how many times you were just thirsty.
Drink Water before a meal
Another secret diet tip is to drink water before a high-calorie meal. It helps control hunger with no extra calories! Water takes space in the stomach. So, you may feel satiety by eating less food.
Water burns Belly Fat
Proper hydration is necessary for burning belly fat. Water is important for fat metabolism and good health. Thus, you should drink plenty of water every day.
Eat 4 servings of Fruits a day
Hydration
For proper hydration, we have to replenish both fluids and electrolytes though. Drinking tap water without following a balanced diet rich in electrolytes can cause electrolyte imbalances that can cause adverse effects, like leg cramps and poor energy metabolism.
Fruits are the best foods for hydrating the body. Many of them are more than 92% water. They’re both excellent sources of water and essential minerals. In fact, fruits are the highest-quality water source. They’re natural water filters!
Vitamins
Moreover, fruits are packed with vitamins and fiber that play an important role in weight management as well as health. For instance, many fruits are particularly rich in vitamin C which is necessary for belly fat burning and good immunity.
Can I drink Fruit Juice?
Try to eat whole fruits. Fruit juices contain too much sugar. They can spike blood sugar levels, as they lack fiber.
In addition, it’s easy to overconsume them. Think. What’s easier? To eat 3 oranges or to drink a glass of orange juice?
Avoid consuming dried or canned fruits as well. They are also high in sugar. Actually, in most cases, extra sugar is added. You see, sugar is pretty cheap and adds weight to the product. Thus, it’s important to check the nutrition facts labels of packaged products in order to make more informed decisions!
Should peel Fruits?
If you buy organic produce don’t peel the skin. It is the most fiber-rich part and contains decent amounts of antioxidants. Wash them thoroughly. You could use this chemical-free homemade solution as it removes more pathogens than tap water.
Portion Size
Healthy people should eat at least 4 servings a day as part of a well-balanced diet. This recommended amount is based on a 2,000-calorie diet. You should include more servings into your eating pattern if you consume more calories.[3]
A serving size is considered one medium fruit which is about the size of a fist.
A serving size for dried fruits and fruit juice is considered 1/4 cup though.
You can eat even high-calorie fruits including avocado or banana while dieting. They won’t make you gain weight.
Plan ahead
Before you go grocery shopping, create a list of healthy foods you want to purchase. Always having healthy foods around helps prevent impulse eating or overconsuming calorie-dense snacks.
Don’t buy Candy
It is also a good practice to avoid having candies or sweets with a lot of calories in the house. Thus, when you feel hungry, you’ll have to eat a healthy alternative, like fruits.
This practice is important for emotional eaters. Recognize emotional triggers and find alternative coping mechanisms.
Be mindful of liquid calories as well. Watch out for sugary drinks and alcoholic beverages, as they can contribute to excess calorie intake. Avoid sodas altogether. If you’re a fan, the best time to drink Coke or any other sugar-rich beverage is around strenuous exercise.
Chew Gum
Chewing gum may be an effective weight loss tool for you, as it may help you consume fewer calories during the day.
Chewing gum may help reduce hunger, make you feel fuller, and help you experience fewer cravings, particularly for high-calorie snacks.
Learn to Cook
Cooking at home can lead to a healthier diet, fewer calories consumed, and a lower risk of obesity and other diseases. It allows you to control the ingredients and portions of your meals. It can help you make healthier choices and reduce calorie intake.
You can enjoy your favorite dishes by using healthier ingredients in your recipes. For instance, you can enjoy homemade pancakes while dieting. There is no need to avoid your favorite foods.
Cooking at home can also be a cost-effective way to lose weight.
Eat healthy Snacks
There is no need to become a chef to eat healthy at home. Preparing easy and quick snacks, such as salads, popcorn, an omelet, or even a peanut butter and jelly sandwich with low-calorie, high-quality ingredients could make all the difference!
Eat at least 5 servings of Vegetables every day
Eating lots of vegetables should be at the top of your list of healthy tips. Vegetables are rich in vitamins, electrolytes, fiber, carotenoids, and other antioxidant compounds. Many of them have even a high percentage of protein per dry weight.
Additionally, vegetables and herbs are particularly rich in chlorophyll which has potent anti-inflammatory properties. Chlorophyll detoxes the body, increases energy levels, improves immunity responses, supports weight loss, and has anti-aging properties. It may even help prevent certain types of cancer.[4,5]
Regularly eat Beans
Another super healthy food that most people neglect to eat is beans and legumes. Along with vegetables and herbs, beans could play a significant role in health as well as maintaining a lean body year-round.
Emerging evidence indicates that bean consumption is associated with reduced risk of certain cancers, cardiovascular disease as well as many other chronic diseases.[6,7,8]
Beans are rich in many important micronutrients, including potassium, magnesium, folate, iron, and zinc.
Also, beans are important sources of protein in vegetarian diets. In particular, they are among the only plant foods that provide significant amounts of the indispensable amino acid lysine.[9]
Combining beans with whole grains substantially increases the amino acid content of a meal. For example, you should eat lentils with bread, and rice to get more than 20 grams of protein per serving!
Improve your Gut health
Having a healthy gut microbiota is absolutely crucial for good health. It affects countless aspects of the human body, including immunity, mood, and sleep. It protects against infections and inflammatory diseases.[10,11,12]
Imbalanced gut microbiota is linked with many diseases including obesity, type 2 diabetes, hepatic steatosis, intestinal bowel diseases (IBDs), cardiovascular disease, and several types of cancer.[13,14]
Healthy gut microbiota supports weight loss, as it reduces hunger, and prevents body fat accumulation.[15]
Foods for balanced Gut microbiota
Consuming a wide variety of foods rich in fiber and probiotics is necessary for gut health.
Foods rich in fiber are beans, whole grains, vegetables, fruits, seeds, and nuts.
Probiotics are live microorganisms. The richest common food in probiotics is kefir. Actually, kefir is a unique food for weight loss and overall health.
Greek yogurt is another common food containing probiotics. The number of probiotics in Greek yogurt can vary depending on the brand and type of yogurt. Most yogurts contain up to 500 billion CFU of probiotics per serving. However, not all yogurts on the market contain live and active probiotics. Check the nutrition facts label just to be sure.
Other foods rich in probiotics are:
- Sauerkraut: fermented cabbage
- Miso: Japanese seasoning
- Tempeh: fermented soybean product that is similar to tofu
- Pickles: cucumbers that have been pickled in vinegar or brine
- Kombucha: fermented tea
- Kimchi: a spicy Korean dish that is made from fermented vegetables
- Buttermilk: fermented dairy drink
Do I need supplements?
Healthy people who follow a balanced diet don’t need to take probiotic supplements.
However, even in the case of short-term use of antibiotic medication, imbalances in gut microbiota may occur for a long time, greatly deteriorating health and immunity.[16]
In this case, probiotic supplements could be beneficial. You’ll find a wide variety on iHerb.
Take a Multivitamin
Taking a multivitamin can be beneficial for several reasons, especially when individuals may have difficulty obtaining all the necessary nutrients through their diet alone.
A multivitamin should contain vitamin D and vitamin B12 as it’s difficult to get them from diet. Common plant-based foods contain negligible amounts.
Many people have low levels of iron, calcium, magnesium, and folate as well. But, improving your eating habits could help you maintain normal levels.
Always consult a healthcare provider before taking any supplement or changing your diet routine.
Avoid Sugar
Reducing your intake of added sugar over time can benefit your overall health, including helping you maintain a moderate weight and healthy blood sugar levels.
Excessive consumption is linked to an increased risk of certain health conditions, including fatty liver, type 2 diabetes, heart disease, cancer, and cavities.
It may even affect brain functions, mood, appetite, and behavior.[17]
In both adults and children, the World Health Organization strongly recommends reducing free sugar intake to less than 10% of total energy intake and suggests a further reduction to below 5%.[18]
Hence, we should consume fewer than 25 grams (approximately 6 teaspoons) of sugar a day.[19]
It’s tough if you regularly consume sweets, sodas, or other highly processed foods. Even fruit juices and dried fruits should be avoided to minimize sugar intake.
Limit Processed Foods
Besides sugar, processed foods often contain high levels of salt, preservatives, and unhealthy fats. Opt for whole, unprocessed foods to support nutritional intake and overall health. Try to check the nutrition facts label of processed or packaged products. You’ll make better food choices.
Limit the use of Salt
Reducing salt intake is also important for your health. Cutting back sodium can significantly improve blood pressure and heart health.
The American Heart Association recommends consuming no more than 2,300 mg of sodium a day. Limiting to 1,500 mg is even better for most adults.[20]
Just 1/2 teaspoon of salt provides about 1,000 mg of sodium.
You can reduce sodium intake by using herbs and spices to add flavor to dishes or add salt at the end of cooking.
Moreover, you could follow a potassium-rich diet to minimize the negative effects of sodium. Seeds and nuts are the best sources. Potassium may help lower your blood pressure.
Add Herbs & Spices to recipes
Herbs and spices are more than a healthy ingredient to your recipes. They’re the richest foods in antioxidants. For instance:
- Cinnamon helps fight inflammation, lowers cholesterol, triglycerides and blood sugar levels while improving insulin sensitivity. It’s a good idea to sprinkle cinnamon to high-carbohydrate meals.
- Turmeric contains curcumin, which has potent anti-inflammatory effects and is a strong antioxidant.
- Ginger has anti-inflammatory and antioxidant properties and may help reduce muscle pain and soreness.
- Basil has anti-inflammatory and antioxidant properties and may help reduce the risk of heart disease. It may also help reduce inflammation and improve digestion.
- Black pepper contains piperine, which has been shown to improve brain function and reduce inflammation. It may also help improve digestion.
- Oregano has potent antibacterial properties and may help reduce the risk of infections. It may also help reduce inflammation and high blood pressure because it’s particularly high in carvacrol. This phenol seems to play a key role in vasodilation and the heart rate. Oregano oil may decrease both systolic and diastolic blood pressure.[21,22]
Consume only Lean Protein
Furthermore, it’s important to avoid the overconsumption of animal foods, as they’re high in saturated fat.
Eating high amounts of saturated fat can raise the level of LDL cholesterol in the blood. A high level of LDL cholesterol increases the risk of heart disease and stroke.[23]
The American Heart Association recommends following a dietary pattern that less than 5% of calories come from saturated fat. That’s about 13 grams of saturated fat per day.
Thus, you should eat only lean protein sources, like chicken, turkey, fish, or Greek yogurt.
Eggs are the best protein source though. Their protein is highly bioavailable. But eggs more than protein. They’re a great source of vitamin B12, vitamin D as well as iron!
Avoid eating butter, heavy cream, cheese, full-fat milk or fatty parts of meat.
Also, avoid cooking with coconut and palm oil. They’re the only common plant-based foods naturally rich in saturated fat.
Healthy Fats
Reasonable amounts of fats are necessary for good health and increased energy metabolism.
They provide energy, help absorb vitamins, and support cell growth.
In addition, healthy fats are essential for the production of steroid hormones, which are synthesized from cholesterol. These hormones include testosterone, estrogen, and cortisol, which play important roles in regulating metabolism, immune function, and stress response.
Healthy fats include monounsaturated and polyunsaturated fats, which are found in foods such as nuts, seeds, avocados, and fatty fish. These fats can help reduce inflammation, lower cholesterol levels, and improve heart health when consumed in moderation.
Omega 3 fatty acids
Omega-3 fatty acids are a type of polyunsaturated fat that are essential for good health. They can help reduce inflammation in the body, which is linked to many chronic diseases, including heart disease, cancer, and arthritis.[24]
Also, they may help reduce triglycerides, lower blood pressure, and prevent the formation of blood clots, all of which can help reduce the risk of heart disease.
Omega-3s are important for brain function and eye health, and they may help reduce the risk of depression, anxiety, and other mental health disorders.
Fatty fish and fish oils are the best natural sources of omega-3s.
There are great plant-based food options as well.
Try to eat a variety of foods with omega-3s, as modern diet patterns provide low levels.
Benefits of meals rich in Protein & Fiber
Try to cook meals that are both high in fiber and protein. The combination of these macronutrients promotes the feeling of fullness for hours.[25]
For instance, you could eat lentils with salmon, spaghetti with meaballs, or French fries with chicken. Yes, you can eat French fries while dieting!
Don’t consume Hot foods & beverages
Consuming hot foods and beverages can be dangerous for your health. They can shock the digestive system, inhibit nutrient absorption, and increase the risk of gastric and esophageal cancer!
Moderate Exercise
Regular exercise is a key component of a healthy lifestyle.
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days a week.
Find activities you enjoy to make exercise a sustainable part of your routine.
Physical activity contributes to weight management, strengthens the cardiovascular system, and improves mood by releasing endorphins.
It also plays a role in preventing chronic diseases. Incorporating a mix of aerobic exercises like walking or cycling and strength training exercises enhances overall fitness.
You don’t need to do high-intensity exercises. In fact, it can be harmful to many people. Especially, for those who just started working out and their eating habits aren’t as healthy.[26]
High-intensity interval training (HIIT) increases oxidative stress in the body. Only elite athletes can manage this. Amateur athletes better avoid this type of training.
Practice Stress Management
In our fast-paced lives, managing stress is crucial for both mental and physical health.
Incorporate mindfulness practices, such as deep breathing exercises into your daily routine. These techniques can help reduce stress hormones, promote relaxation, and improve overall mental well-being.
Chronic stress has been linked to various health issues, including cardiovascular disease, digestive problems, and weakened immune function.
Establishing healthy coping mechanisms, such as setting boundaries, prioritizing self-care, and seeking social support, can contribute to better stress management.
Regular breaks, hobbies, and spending time in nature are also effective ways to alleviate stress.
Cultivate healthy Relationships
Building and maintaining positive relationships is essential for mental and emotional health. Nurture connections with family, friends, and supportive communities.
Social support contributes to a sense of belonging, reduces feelings of loneliness, and provides a network for sharing joys and challenges.
Healthy relationships foster emotional well-being and can be a buffer against stress.
Surround yourself with people who uplift and inspire you.
Cultivate Gratitude
Practicing gratitude involves acknowledging and appreciating the positive aspects of your life. Take time each day to reflect on things you are grateful for, whether big or small. Gratitude has been linked to improved mental well-being, increased optimism, and a more positive outlook on life.
Contribute to Community Service
Engaging in community service fosters a sense of purpose and social connection. Volunteer your time and skills to contribute to causes that align with your values. Acts of kindness and service create a positive impact on both the recipients and the person giving.
Cultivate a Positive Mindset
A positive mindset involves cultivating optimism, resilience, and a constructive outlook on life.
Challenge negative thoughts, practice self-compassion, and focus on solutions rather than problems. A positive mindset contributes to mental and emotional resilience, helping you navigate life’s challenges more effectively.
Surround yourself with positive influences and engage in activities that bring joy.
Positive thinking is associated with lower stress levels, improved mental health, and a greater sense of overall well-being.
Learn and Stimulate your Mind
Mental stimulation is crucial for cognitive health. Engage in activities that challenge your mind, such as reading, puzzles, or learning a new skill. Stay curious and open to new experiences.
Set Realistic Goals
Setting achievable and realistic goals is essential for personal growth and well-being. Whether related to health, career, or personal development, establishing clear and attainable objectives provides direction and motivation. Break larger goals into smaller, manageable steps to make progress more feasible.
Unrealistic goals can lead to frustration and stress. Celebrate small victories along the way and adjust your goals as needed.
Take Breaks throughout the day
Incorporate short breaks into your daily routine to refresh your mind and body. Whether it’s a brief walk, stretching exercises, or a moment of mindfulness, breaks contribute to increased productivity and well-being.
Continuous periods of work without breaks can lead to burnout and reduced focus. Taking breaks supports mental clarity and physical relaxation, contributing to overall health and job satisfaction.
Stay connected with Nature
Spending time in nature has numerous health benefits. Nature exposure has been linked to reduced stress, improved mood, and enhanced cognitive function.
Make an effort to connect with the outdoors through activities like hiking, walking in a park, or simply enjoying natural landscapes. Nature provides a sense of tranquility and promotes physical activity which is crucial for good health.
Consider incorporating outdoor activities into your routine, whether it’s a nature walk, gardening, or picnicking in a green space. Connecting with nature supports both mental and physical well-being.
Prioritize Sleep
Quality sleep is fundamental to good health, influencing both physical and mental well-being. Aim for 7-9 hours of uninterrupted sleep each night to allow your body to undergo essential processes like tissue repair, hormone regulation, and memory consolidation.
Establishing a consistent sleep routine and creating a comfortable sleep environment can contribute to better sleep hygiene.
Lack of sleep is associated with various health issues, including increased stress levels, impaired immune function, and a higher risk of chronic conditions such as obesity and diabetes. Adequate sleep enhances cognitive function, emotional resilience, and overall daily productivity.
Implementing relaxation techniques, limiting screen time before bedtime, and avoiding stimulants like caffeine in the evening can improve sleep quality.
Limit screen time
With the prevalence of digital devices, it’s important to manage screen time for overall health. Prolonged use of screens, especially before bedtime, can disrupt sleep patterns due to the blue light emitted. Additionally, excessive screen time can contribute to sedentary behavior.
Melatonin
Have a dinner with foods rich in melatonin for improved sleep onset latency and quality.
Maintain Oral Health
Oral health is often overlooked but is integral to overall well-being. Practice good oral hygiene by brushing your teeth at least twice a day, flossing daily, and attending regular dental check-ups.
Oral health is closely linked to heart health, and gum disease has been associated with an increased risk of various systemic conditions.
Proper dental care prevents cavities, gum disease, and bad breath. It contributes to a confident smile and can positively impact social and professional interactions.
Choose fluoride toothpaste, replace your toothbrush regularly, and limit sugary snacks to support optimal oral health.
However, you should use mouthwash too often. The long-term pointless use of mouthwash can have serious adverse effects. It may cause an increased risk of high blood pressure and diabetes!
Practice regular Dental check-ups
Maintaining oral health goes beyond daily brushing and flossing. Schedule regular dental check-ups to detect and address any dental issues early on. Dental check-ups also include professional cleaning, which removes plaque and tartar, contributing to healthier gums and teeth.
Protect your Skin
Skin health is not just about aesthetics; it’s a reflection of overall health. Protect your skin from harmful UV rays by using sunscreen with an SPF of at least 30, even on cloudy days. Avoiding excessive sun exposure and using protective clothing further support skin health.
Sun protection helps prevent premature aging, reduces the risk of skin cancer, and maintains skin elasticity.
Adequate hydration, a healthy diet rich in antioxidants, and proper skin care routines contribute to vibrant and resilient skin.
Thus, it’s crucial to eat antioxidant-packed foods at breakfast or brunch to fight oxidative stress in the skin. Such foods include berries, such as blueberries, cranberries, or strawberries. They taste great with oatmeal, pancakes, and many other breakfast dishes.
