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20 Tips How to Be Healthier - World Health Day Blog
April 7, 2021 - 5.5 min read (Get Healthier Now!)
It’s never too late to start implementing healthy habits. World Health Day is April 7, 2021, which is a global health awareness day sponsored by the World Health Organization (WHO) every year since 1950. This year's theme is centered around global health inequalities. COVID-19 has made these inequalities worse by pushing more individuals into unemployment and poverty. However, vaccinations are helping us round the curve into a better, healthier 2021. This article will cover general health tips to help you start making better lifestyle habits that will last a lifetime. As always, please speak with your healthcare professional before making any changes to your diet, exercise, or supplementation program
1) Get Enough Sleep
try to get at least 8 hours of sleep per night. Adequate sleep may help promote weight management, insulin sensitivity, cardiovascular benefits, and mental sharpness. 1, 2, 3
Practice mindful meditation for stress reduction (stay tuned for TLF’s upcoming meditation blog article). 4
3) Regular Exercise
Try to get 150 min to 300 min a week of moderately intense exercise. Perform both aerobic (cardio) and anaerobic (resistance) exercises. One example includes lifting weights 4 days per week and walking / running on the treadmill 3 days per week. 5
4) Drink Plenty of WATER
Consume 64-128 oz of water per day. This only includes water and not other liquids like soda or fruit juice. Benefits of drinking water include delivery of nutrients to cells, flushing bacteria from bladder, aiding digestion, regulating heart rate and blood pressure, cushioning joints, maintaining body temperature, and regulating electrolyte balance. 6
5) Invest in a Calorie and Fitness Tracker
Fitbit, Apple Watch, and Garmin are all great investments for a healthier you. They monitor your exercise and remind you to stay on track while helping you record your dietary intake thus letting you know your calories and macros consumed against what you expended (calories in vs. calories out).
6) Eat Breakfast
It’s very important not to skip your breakfast. This is the best time to eat since your body was fasting while you were sleeping and your insulin sensitivity is at its peak. 7
7) Eat more Whole Foods and less Processed Foods
Choose whole grains, green leafy veggies, nuts, beans, with moderate poultry, seafood / fatty fish, eggs, fruits, and lean red meat.
8) Try to Eat the Majority of your Calories Earlier in the Day
Eating the majority of your calories during the earlier half of the day and decreasing caloric intake the later it gets while not eating late at night will help your overall cardiometabolic health and glucose levels. 8
9) Take Advantage of Your Circadian Rhythm
If you are following health tips 1 and 8, then you are getting 8 hours of sleep and not eating late at night, thus creating a good natural fast (8-10 hours). 9
10) Choose Whole Grains / High Fiber Foods
Whole wheat bread, brown rice, quinoa, yams, beans, and nuts are all better choices as compared to white bread and white rice.
11) Eat Nuts
Nuts like walnuts, almonds, pistachios, and peanuts contain heart healthy unsaturated fats like polyunsaturated (PUFAs) and monounsaturated (MUFAs) fats that promote a healthy cardiovascular system when consumed as part of a diet low in saturated fat. 10
12) Try to Eat Fish 2 times per Week or Take Omega-3 Fish Oil
Eating fatty fish like salmon, tuna, herring, and anchovies, contain heart healthy Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (PUFAs) that promote cardiovascular health, decrease inflammation, and boost brain health. 11
13) Limit Sugar and Alcohol
Avoid sugary drinks like soda and desserts when possible and limit alcohol to 1 to 2 serving per day. 12
14) Take Care of your Mental Health
Manage your social relationships - maintaining good relationships with family, friends, and co-workers can help promote longevity 13
15) Eat Your Veggies
Consume green vegetables like broccoli, spinach, kale, and green beans but also add color when possible with red and yellow peppers for a full array of phytonutrients and antioxidants.
16) Get Enough Lean Protein
If you are following tip 3 and exercising with resistance weight lifting then you need to consume extra protein in the range of 1.2g to 2g per kg of body weight for muscle maintenance, recovery, and repair from exercise. 14
17) Ensure Adequate Vitamin D3
Vitamin D3 may help with bone health, immunity, muscular strength, mood, and risk of certain cancers. 15, 16, 17, 18, 19
18) Eat Healthy Fats (MUFAs and PUFAs)
Healthy fats include unsaturated fats such as monounsaturated fatty acids (MUFAs) and polyunsaturated fats (PUFAs) (Avocados - guacamole, Fatty fish – salmon, albacore tuna), Chia seeds, Nuts – walnuts, almonds, and extra virgin olive oil).
19) Take your Vitamins
If you feel you don’t have a well balanced diet then consider taking a multivitamin / multimineral.
20) Plan Your Meals
Meal prep in advance and plan what you are eating 1 week in advance.
About the Author
Sal Abraham, PhD MS RDN LDN
Sal has been working and leading in the food, dietary supplement, and health care industry for over 25 years. He holds both undergraduate and graduate degrees in Foods and Human Nutrition with a Doctorate in Health Sciences and a specialization in International Health. He is a Registered & Licensed Dietitian Nutritionist, ex-competitive bodybuilder, and passionate fitness / health and wellness expert.
For Educational and Informational Purposes Only
The information provided in or through this article is for educational and informational purposes only. Use of the health-related information contained on this article does not constitute a doctor-patient or clinician-client relationship. Information contained here is intended as a self-help tool for your own use. The views on this article do not necessarily reflect the values, thoughts or opinions of the Academy of Nutrition and Dietetics or other professional health organizations. You agree that there are no guarantees as to the specific outcome or results you can expect from using the information you receive on or through this article
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While I am a registered and licensed dietitian nutritionist, the information contained in this article is not intended to be a substitute for individualized medical advice from a medical provider. Although care has been taken in preparing the information provided to you, I cannot be held responsible for any errors or omissions, and I accept no liability whatsoever for any loss or damage you may incur. Always seek medical advice to your specific circumstances as needed for any and all questions and concerns you now have or may have in the future. You understand that this article is not customized for any individual and is presented without any type of health assessment or knowledge of any individual health conditions. You understand that the information in this article should not be used to diagnose a health problem or disease or to determine any health-related treatment program, including weight loss, diet, or exercise. You understand that any mention of any suggestion or recommendation on or through this article is to be taken at your own risk, with no liability on my part, recognizing that there is a rare chance that illness, injury or even death could result, and you agree to assume all risks.
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