Contents of this page Maintain a healthy weight, exercise regularly, don't smoke or use smokeless tobacco, eat a healthy diet, limit alcohol consumption: zero is better, protect yourself from the sun and avoid tanning beds, protect yourself from sexually transmitted infections and get screened. Research after research shows that the secret to good health for life is “lifestyle medicine”. Daily exercise may reduce biomarkers of aging. Improves eyesight, normalizes blood pressure, improves lean muscles, lowers cholesterol and improves bone density.
If you also keep track of your mood, you may notice that you stay more positive and cheerful on the days when you exercise daily. Exercise releases endorphins in the body, improving your mood and overall well-being. In this way, exercise not only helps you stay in good physical shape, but it also reduces the risk of depression, anxiety and other mental illnesses. Aim for five servings of vegetables a day.
Make them any way you want, raw, steamed or sautéed. Although there is no single weight for everyone, the body mass index is a good tool to know if you have the perfect weight. A BMI between 18.5 and 22.9 is ideal. You can try eating foods rich in anti-inflammatory omega-3 fatty acids to reduce the risk of cardiovascular diseases and chronic diseases.
Add antioxidants and inexhaustible nutritional sources, such as carrots, celery sticks, cherry tomatoes, broccoli florets, grapes, berries and dried fruits. Milk, eggs and cheese can help with omega-3 nutrients. It is recommended that men consume around 2500 calories a day (10,500 kilojoules). Women should consume about 2000 calories a day (8,400 kilojoules).
Try to include at least 1 starchy food in each main meal. Some people think starchy foods make you fat, but gram for gram, the carbohydrates they contain provide less than half of the calories of fat. A serving of fresh, canned or frozen fruits and vegetables is 80 g. A serving of dried fruit (which must be kept for meals) is 30 g.
A 150 ml glass of fruit juice, vegetable juice or smoothie also counts as one serving, but limit the amount to no more than 1 glass a day, as these drinks are sugary and can damage your teeth. Try to eat at least 2 servings of fish a week, including at least 1 serving of oily fish. Oily fish is high in omega-3 fats, which may help prevent heart disease. More than 22.5 g of total sugars per 100 g means that the food is high in sugar, while 5 g of total sugars or less per 100 g means that the food is low in sugar.
Use food labels to help you reduce consumption. More than 1.5 g of salt per 100 g means that the food has a high salt content. Adults and children aged 11 years and older should not consume more than 6 g of salt (about one teaspoon) a day. Younger children should consume even less.
Being overweight or obese can cause health problems, such as type 2 diabetes, certain types of cancer, heart disease, and stroke. Being underweight could also affect your health. Lose weight with the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity. The combined total of fruit juice, vegetable juice and smoothies drinks should not exceed 150 ml per day, which is equivalent to a small glass.
Create a balanced eating plan that includes proteins, carbohydrates, fats, vitamins and minerals. All are essential to your body's health needs. Focus on fresh, whole foods and increase your daily intake of vegetables, colorful vegetables, and fruits. Working out in the company of people who share your lifestyle goals can help you maintain your commitment and responsibility.