How to Keep Healthy For Life |
Posted: July 25, 2017 |
Do you want to live a long, healthy life? We can learn a lot from the longest living cultures of the world, such as the Okinawans or those from Ikaria, Greece. They all practice similar healthy habits which are now also supported by several studies. Healthy Eating According to the US President's Council on Fitness, Sports and Nutrition (HHS.gov), Americans consume too little natural foods and too much of the bad stuff. Overcoming years of eating the wrong foods can be a challenge. However, lifestyle changes that include a diet of minimally processed foods rich in healthy fats, proteins, and fiber will lead to a gentle body cleanse and enhanced health and longevity. Reduce Added Sugar in the Diet The American Heart Association suggests limiting daily added sugar to no more than 6 teaspoons for women and 9 teaspoons for men. Drink Enough Water Eight glasses of water a day is recommended to keep optimal health. Fruits and Vegetables Eat 5-7 servings of fresh or frozen fruits or vegetables daily. Whole Grains Instead of eating highly processed refined grains (white bread, white flour), eat whole grains like whole rice or whole oats. Olive Oil Some fats are actually good for you. Healthy peoples in the Mediterranean use olive oil in their food. Eat Fish Many healthy cultures include fish in their diets. They are high in protein and healthy fats. Two servings of fish weekly should do it. Regular Exercise According to HHS.gov, more than 80% of people in the USA do not get enough exercise. Here are some fun ways to exercise 3-7 hours weekly: On Your Feet Brisk walking, dancing, and running are great exercises. Brisk walking can be for almost anyone since it is low-impact. Dancing is great fun especially when included as part of socializing. Swimming Swimming is both a cardio and strength-training activity. Many gyms offer aqua-aerobics classes for those who need low-impact exercise. Those who want more of a challenge can swim laps or even get into competitive swimming. Gardening Start a garden and work on your green thumb. Regular gardening has been shown to be effective at increasing strength and a sense of well-being, while increasing access to fresh vegetables. Some studies link regular gardening with a lifespan of up to 14 years longer. Brain Fit The Alzheimer's Association says regular physical exercise helps prevent dementia of all kinds. The brain itself can also be exercised to keep it sharp. Here are some ideas for keeping the brain fit. Busy Mind Keeping your mind active can also preserve it. Read books and write in a journal. Analyzing things preserves the brain from deterioration. Challenged Mind Mental challenge builds the brain and makes it stronger. Try playing a musical instrument or doing crossword puzzles or brain teasers. Memory Memory games and memorization practice can improve memory and strengthen the mind. Socialize Studies show that strong social connections increase health by reducing stress and increasing well-being. Friends and Family Spending quality time with those closest to us builds support, reduces stress, and increases joy and well-being. Faith Community Belonging to a faith community increases connection and improves a sense of purpose, especially if volunteering. Own a Pet Caring for a pet decreases stress, increases feelings of well-being, and increases a sense of purpose. Sleep Well The Sleep Association suggests our bodies and minds repair and reset while we're asleep. Most adults need 7 to 8 hours of sleep in order to function optimally.
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