Health problems, including minor issues such as indigestion, aches, pain, and lethargy, can overshadow other aspects of your life. Health challenges can affect your life, make daily tasks more challenging, and affect your ability to earn a living. Here are 30 healthy actions that you can take to get fit and healthier. You can make a lifestyle change to reduce the risk of diseases, how you feel, and improve the ability to function independently later in life.
As people get older, maintaining their level of health and fitness gets more tricky. That is because they have a lot to do. Their schedules are tight, and some don’t get time to think about their health. As a result, many people are now struggling with one or more health problems starting from obesity, high blood pressure, diabetes, athletes to different types of cancer.
If you have been thinking about what you need to do to improve your health and fitness, here are 30 healthy actions that you should incorporate in your lifestyle. Remember, if you want to be healthy, you should start by making living healthy your lifestyle. Some things might be tiny, but once you adopt them, they will help you achieve your health and fitness goals.
30 healthy actions that will help you get fit
1. Drink more water
The human body is made up of water more than anything else. About 80 percent of your body is water. Your organs, tissues, and cells also need it to function well. Dehydration or not drinking enough water causes mental and physical fatigue. Apart from that, research also shows that not drinking enough water can cause persistent headaches, sluggish bowel function, dry mouth, weight gain, and dull skin. To avoid such health issues, you should aim at drinking two liters of water everyday.
2. Stick on a solid sleeping schedule
Many people underestimate the importance of having a consistent sleep schedule. What they don’t know is that sticking on a sleep schedule every night makes the body have a natural rhythm. Your body recovers when you sleep. If you fail to have a good night’s sleep, you are at a higher risk of developing depression. Sticking on a sleeping schedule even on weekends helps improve your productivity during the day. Sleeping can also help you drop the pounds.
3. Learn to love exercising
Regular physical exercise comes with so many benefits. It can help you lose weight, boost energy, improve mood, and combat various health conditions and diseases. Many people know the many benefits of exercising, but very few people go to the gym. If you want to be healthy and fit, you need to develop a love for physical activity. All you need is to start viewing exercise as part of your day and something you enjoy, but not just a chore to be completed.
4. Choose fruit for a dessert
You might be drinking your fruits as juices, but you can improve your fruit consumption by eating fruits as dessert. You can also add fruits to your dessert to make it healthy. Adding fruits means adding nutrients to your dessert. Fruits have natural sugar, which means that your dessert will still have a sweet taste even without the added sugar in cakes and ice creams that is harmful to your health.
5. Add more veggies to your meal
Vegetables are rich in nutrients and antioxidants. Adding them to your meals can help boost your health and immune system. Health authorities recommend several servings of vegetables per day. Unfortunately, many people find it inconvenient to add veggies in their meals only because they don’t know how to prepare them in an appetizing way. To get the health benefits of eating veggies without getting sick of eating them, you should look for creative ways to incorporate vegetables into your diet.
6. Eat more probiotic-rich foods
Foods that are rich in probiotics helps improve digestion. Having a healthy digestive tract can help reduce the risk of depression and heart diseases. Some studies suggest that eating probiotic-rich foods can improve your skin health. Some of the probiotic-rich foods that are super healthy include yogurt, Kimchi, Miso, pickles, and traditional buttermilk.
7. Eat leaner meats
If you eat meat, you should consider adding lean meat to your diet. It is popular among people that are in weight loss diets because it has fewer calories and fats than non-lean meat. Poultry and fish are a great source of healthy proteins that your body needs for building tissues. Some are also rich in vitamins and minerals, such as choline, that your body may not be getting enough from other sources in your diet.
8. Bike to work if possible
There are so many benefits to cycling to work. It is a great way to stay active. It allows you to keep fit when having fun. Other benefits of cycling to work include access to fresh air, maintaining a healthy weight, improving brain performance, and saving money.
9. Walk to work
Walking is good for your health. Walking to work can give you energy and reduce fatigue. It can also help reduce the risk of diseases such as obesity, high blood pressure, type 2 diabetes, and heart diseases. Apart from helping you stay healthy, walking to work can also help you save some money on commuting costs.
10. Lift weights
Lifting weights 2 to 3 times every week will strengthen your muscles. It can also increase the size of your muscles. By increasing your muscles, it also increases your body’s rate of metabolism that makes you burn more calories every day. Regular strength training is a must for people that are looking to lose extra body fats and get fit.
11. Stretch before bed
Stretching before sleep is among the best natural sleep remedies that many people overlook. It can help relieve muscle tension, prevent sleep-disrupting crumps, and offer several potential physical benefits. A gentle stretch before sleep can help you fall asleep faster and improve the quality of your sleep.
12. Reduce the amount of salt that you take
Reducing the amount of salt that you eat in a day to less than 5 grams can help reduce the risk of high blood pressure, stroke, and coronary heart attack. Some of the things that you can do to reduce the amount of salt in your diet include:
- Using fresh meat, rather than packed
- Looking for the fresh-frozen label when buying frozen vegetables
- Choose fresh fruits and vegetables, rather than canned
- Rinse salt-canned foods such as tuna
- Prepare your own meals (avoid taking fast foods)
13. Reduce the amount of added sugar you take
Too much added sugar has many negative effects on your health and well-being. It can increase the risk of tooth decay, obesity, type 2 diabetes, heart disease, and cancer. The natural sugar in fruits and vegetables has little effect compared with the added sugar in highly processed foods. You can reduce the intake of added sugar by:
- Eating whole foods
- Avoiding sugar-loaded desserts
- Eating full-fat foods
- Reading label when shopping
- Choosing natural sweeteners
14. Add more protein to your diet
Getting enough proteins is essential for your health and well-being. Health authorities recommend a daily intake of 50 grams. However, recent studies are showing that taking more than that amount can help accelerate weight loss, improve health, and increase muscle mass.
15. Choose whole grains when possible
Going for whole grains instead of refined carbs can help lower your total cholesterol and insulin levels. According to recent studies, eating two servings of whole grains every day can help reduce the risk of type 2 diabetes. Avoiding refined foods is the best way to reduce the risk of obesity and other metabolic diseases.
16. Eat fiber-rich foods
Fiber is so good for your health. Like probiotic-rich foods, fiber-rich foods can also help improve digestion. Apart from that, adding fiber-rich foods to your diet can help lower the risk of diabetes, heart diseases, and some types of cancer. Some of the best sources of fiber that you should consider adding to your diet include:
- Nuts and seeds
- Wholegrain products
- Peas, beans, and other legumes
17. Limit alcohol consumption
Moderate alcohol consumption can indeed help reduce the risk of ischemic stroke, but there is no good reason for taking more than three drinks a day. Moderate alcohol use may offer several health benefits, but heavy alcohol use has no health benefits. Recent studies are also showing that excessive consumption of alcohol can increase the risk of serious health problems. Some of these health problems include:
- Certain types of cancer (cancers of the liver, mouth, esophagus, and throat)
- Heart muscle damage
- Liver disease
- High blood pressure
18. Choose red wine (if you drink alcohol)
Unlike other alcoholic drinks, red wine contains powerful antioxidants that can help improve your health. Antioxidants help reduce oxidative stress on the body and reduce the risk of many diseases, including several types of cancer and heart diseases. To get these benefits, the Centers for Disease Control and Prevention (CDC) recommends drinking one glass of wine for ladies and two glasses for men. Excessive consumption of red wine does more harm than good to your body.
19. Start your day with a glass of water
Drinking water on an empty stomach every day when you wake up can help promote healthy digestion. Studies are showing that it can help improve bowel movements, boost your metabolism, improve your skin health, and boost your energy levels. Drinking enough water every day can also help your body get rid of toxins.
20. Get a lymphatic massage
Lymphatic fluid build-up as a result of a blockage in the lymphatic system can cause swelling of parts of your leg or arm, aching or discomfort, fibrosis, recurring infections, and restrict the range of movement. A lymphatic massage can help move this fluid through your lymphatic system. As a result, it helps boost your immune system, reduce fatigue, and boost your energy levels.
If you can’t manage to get a lymphatic massage every day, you should consider having dry brushing sessions before getting into the shower. It can help boost circulation and tightening of your skin. Remember to use a natural bristle massage brush for better results.
21. Don’t stay hungry for too long
Your body needs food to survive. Fasting is not a great way to lose weight. No matter the reason, you should never stay hungry for too long. Some of the short term effects of hunger include:
- Abdominal pains
- Loss of consciousness
- Slow heart rate
Long term effects of hunger include:
- Reduced cognitive ability
- Stunted growth (in children)
- Multiple organ failure
- Heart attack
Hunger can also kill you. Your body may survive weeks without food, but if you fail to drink water, you will only thrive for a few days. Staying hungry for too long will also weaken your immune system and make you susceptible to diseases.
22. Skip soda
Almost all sodas have zero nutritional value. Apart from that, they are rich in added sugar that increases the risk of obesity, blood sugar imbalance, and type 2 diabetes. Studies are also showing that excessive sugar in soda has other damaging effects such as decreased brain function, suppressed immune system, moodiness, headaches, fatigue, and allergies. Soda will also contribute to tooth decay and weaken your liver and kidneys.
23. Eat slowly
Eating too quickly is not only a bad table manner, but is also associated with insulin resistance, obesity, and other health problems. Some of the main benefits of eating slower include better digestion and easy weight loss. If you start eating slowly, you will be chewing your food better. To get nutrients from your meal, you should make sure that you are chewing very well before swallowing.
24. Eat until you’re 80 percent full
If you eat until you are 100 percent, your stomach will expand more than it should and end up pushing other organs, which will make you feel uncomfortable. Eating until you are 80 percent full is the best advice to give to over-eaters that are learning to control their eating habits. Your body needs time to register when you are eating. If you are eating too fast, you are more likely not to know when you are 80 percent full.
25. Limit take-out foods
Cooking beats ordering foods from restaurants. It may be time-consuming, but it will help you monitor your calories. Restaurant foods also contain many unhealthy ingredients that can make your body weak and increase the risk of diseases such as obesity, high blood pressure, diabetes, and some types of cancer. Studies are suggesting that people who cook more often are healthier than those that rely on take-out foods most often.
26. Take detoxifying baths
Detoxifying means getting rid of toxins (poisonous substances) in the body. A detox bath can help soothe your skin, reduce soreness and pain, draw out splinters, and reduce fatigue. Ambassadors of Epsom salt bath also claim that it can help draw out harmful toxins from the body and reduce stress.
27. Go swimming regularly
Swimming is a lifesaving skill that can help improve your health and fitness. It is a great cardio exercise for people that are looking to reduce weight and tone their muscles. Swimming is also fun and is known to de-stress and relax. Studies are also showing that swimming has some anti-aging effects and can also reduce the risk of several diseases.
28. Eliminate processed foods from your diet
Eating processed food is one of the reasons why you might be consuming more fats, sugar, and salt than the recommended amounts. That is because you are not aware of how much salt, sugar, and fat has been added to the food that you are buying and eating. Eliminating processed foods from your diet will reduce the risk of diseases such as obesity, diabetes, high blood pressure, and stroke, certain types of cancer.
29. Love your body
There is nothing like a perfect body. Every person is perfect in his or her own ways. We can’t all have the same body size and shape. You should never worry too much about your body. Real friends will be there for you no matter how you look. Instead of worrying too much about your body, subscribe to a gym, and start exercising to improve your health and fitness. No matter what people say, keep in mind that you are beautiful the way you are.
30. Read fitness blogs
Getting fit and staying healthier is a journey. It is not something that you can do in one day. There are so many actions that you need to take. You might be doing something that is affecting your health and fitness without knowing. To know whether what you are doing is right and what you need to do to improve on your health and fitness, you should consult your doctor. You can also get all the health information that you need from a certified MD-A board Certified Hospitalist Physician here.