Healthy lifestyle is very achievable and not entirely costly, Health they say is wealth and the following will help you understand how to live healthily.
1. Healthy diet; intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.
2. Healthy physical activity level, that is at least 30 minutes per day of moderate to vigorous activity daily.
3. Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.
4. Smoking, well, there is no healthy amount of smoking. “Healthy” here meant never having smoked or total and complete abstinence.
5. Moderate alcohol intake, measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That’s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.
Going by the above will definitely result in a change in total well being and health status.
Notice your cravings
Addictive behaviors are prone to what is called the abstinence violation effect. For example, you might have a plan to eat healthfully, but then you see a chocolate cake. “You break down and eat a piece, but then feel so horrible about your lack of self-control that you feel a desperate need to self-soothe and end up eating the rest of the cake,
Once you become aware of these patterns, the next step is finding a way to cope with cravings. Simply avoiding tempting foods is difficult, because tasty treats are widely available nearly everywhere you go.
Mindfulness can help you notice the craving and recognize that you can deal with the discomfort, which may be accentuated by unhappy emotions. By turning your attention to those feelings and practicing self-awareness, you can notice that the feelings come and go. “Urges and cravings comes in waves, and we can ride them out.
One of the hardest parts about losing weight isn’t choosing what to eat. You know you should focus on fresh, lower-calorie foods and steer clear of sugary, fat-laden treats. Often, the real challenge is more about changing how and why you eat. One strategy that just might help is the practice of mindfulness.
One of the main benefits of mindfulness approaches for weight loss is to help people recognize emotional eating. Very few of us eat solely based on hunger cues. We also eat to soothe anxiety, sadness, or irritation.
Mindfulness practices help you notice these common patterns, which are similar to what happens with many types of addiction. Most human behaviors are based on conditioned patterns of seeking pleasure and avoiding pain. Those behaviors we refer to as addictions have good short-term consequences (the pleasure of eating a piece of chocolate cake) but bad long-term consequences (becoming overweight).
Whether you carry extra fat in your belly (an apple shape) or your thighs (a pear shape), slimming down can help your heart, according to a new study.
Previous research found that while belly fat was clearly linked to a higher risk of heart problems, in comparison, fat in the thighs and backside seemed to be associated with less heart disease risk. But an analysis of seven weight-loss studies including a total of 399 people (mostly women) challenges that latter claim.
Losing inches in the thighs, hips, and buttocks tended to lower other risk factors for heart disease, according to the findings, which were published in the April 4 Journal of the American Heart Association. For lowering cholesterol, losing leg fat was just as important as losing abdominal fat. The bottom line: Losing excess weight — whether from your belly or your buttocks — will benefit your heart.
Up your game and boost your metabolism with PT Anna Reich’s home-or-away quick-fire workouts.
Follow this formula:
2 minute warm-up (do the following exercises at a slower pace)
20 seconds all-out
2 minute rest
3 minute cool-down (walking and/or dynamic stretching)
Repeat 3 times
Choose from these options as your all-out exercise:
1. Sky scrapers
How to: Start with one knee up, opposite arm up above you and the other hand in front of your face. Jog those knees up, contracting your abs to help pull up your knees, swapping arms as you go. Your ‘rest period’ is a march.
Works: Glutes, quads, shoulders, abs.
Intensify: Hold on to weights or water bottles and add some ankle weights. No slowing down!
2. Squatting punches
How to: Sit in a semi-squat and bring your fists up to your face. Punch fast, using your core so you’re not throwing your arms out. Use muscle not momentum! Your glutes and thighs should be working hard to maintain that seated position. Your ‘rest period’ is a soft squat side-step.
Works: Glutes, quads, back, shoulders, abs.
Intensify: Drop your squat lower.
3. Pillow fight
How to: Kneel on something soft then grab a pillow by the corners. Take it up and around
to the left, slam it down, fast, and repeat to the right. Tighten your core and glutes. For your ‘rest period’ is when you lift your bottom from your heels, coming up on to your knees.
Works: Core, shoulders, glutes, quads, abs.
Intensify: Stuff a towel inside to add weight.
Your range of motion, that is how far you can move a joint in various directions, is determined by many things, starting with the inner workings of the joints involved.
Also important is the amount of tension in the muscles surrounding the joint, which can be affected by scarring or your habitual posture (passive factors), or by involuntary muscle spasms or purposeful muscle contractions (active factors).
Stretching exercises can help extend your range of motion. Joints are the junctions that link bones together, it determines how the bones can move.
Tendons are flexible cords of strong tissue that connect muscles to bones. Ligaments are tough, fibrous bands of tissue that bind bone to bone, or bone to cartilage, at a joint.
When you stretch, you’re working muscles and tendons rather than ligaments. Ligaments are not supposed to be elastic. An overly stretchy ligament wouldn’t provide the stability and support needed for a safe range of movement.
Knowing the difference
Doctors agree the easiest way to tell if you are feeling pain or discomfort is to just cease the exercise.
“A little bit of a burn that goes away when your muscles stop working is often just a result of the exercise, so it’s OK to continue,” Ms Ryan says.
“But if it continues and you’re getting, say, a sharp pain in your knees or you feel a painful twinge in your hamstrings that affects your ability to keep moving, then it’s most likely pain because you’ve overdone it, so you need to stop. Good pain — or discomfort — according to sport and exercise physician Dr Andrew Jowett, reflects positive change in the body, and is part of the body’s adaption to an activity or physical load.
“What we know about muscle adaption to [physical] loads is that when you put it under load or under stress, you actually cause microscopic injury to the muscle,” Dr Jowett says.
“That injury stimulates muscle healing and hopefully replication of muscle fibres and ultimately strengthening.
“So that’s the good sort of pain we’re after out of any workout — to prevent injuries or to improve our performance.”
It is important is that you give your body some time to recuperate.
“So backing up a load straight afterwards or the next day, you might go down the slope and cause further damage that you don’t improve from,”
Exercise is really, really important.
You only have to look at what happens when you don’t do it to see why.
But physical activity also comes with its fair share of aches and pains — and there’s no denying that sometimes it can hurt.
If we were to stop working out at the first sign of discomfort, however, we’d probably never do any exercise at all.
So when it comes to keeping fit, when do you tell yourself to stop griping and keep going — and when should you actually rest?
Discomfort versus pain
Carly Ryan, exercise physiologist at Exercise and Sports Science Australia, says it’s important to differentiate between “pain” and “discomfort” when working up a sweat.
“Effort and discomfort go together and that’s what most people would call good pain — you generally expect to feel some level of discomfort,” Ms Ryan explains.
“If it becomes actual pain — burning or stabbing or sharp — that’s not a good sign and you should stop.”
Dr Nathan Johnson, associate professor of exercise and sports science at the University of Sydney, says while discomfort from feeling fatigue during exercise is normal, acute pain associated with injury or illness is not.
“If you’re feeling joint or musculoskeletal pain, or anything associated with chest pain, then that’s an indication to stop exercising immediately,” Dr Johnson says.
For years, fat was a dirty word in the dietary world. Most dietary experts advised people to reduce their fat intake, not only because of the heart connection, but also because fat has more calories per gram than protein or carbohydrate and was assumed to contribute more to weight gain.
More important, not all fats are alike. Saturated fat, found mainly in meat and dairy foods, contributes to clogged arteries and cardiovascular disease. But monounsaturated and polyunsaturated fats, found in plants and healthful oils, actually protect your health by improving your cholesterol profile.
Fat has little direct effect on blood sugar levels. It is a major energy source for your body, and it helps you absorb certain vitamins and nutrients.
Trans fats are the worst fats for your health. These fats are made when hydrogen is added to healthy unsaturated fats to solidify them and make them less likely to spoil. Trans fats raise harmful LDL cholesterol, lower beneficial HDL cholesterol, increase inflammation, and make blood more likely to clot.
If you’ve ever found yourself in front of the TV after a bad day, mindlessly digging ice cream out of the container with a spoon, you know that mood and food are sometimes linked. But while stress eating is a verified phenomenon, the relationship between food and actual mood disorders, such as depression, is less clear. Or, to put it another way:
can the things you eat influence your risk for depression — and can dietary changes potentially improve your mental health? Give your opinions and answers in the comment section below.