Everyone wants to reap the benefits of a healthy lifestyle: fewer illnesses and doctor visits, a lowered risk of chronic and terminal diseases, even less mental stress and a greater enjoyment of life. But if your current lifestyle isn't so healthy or you've just recently begun to pay attention to your health, you might not know where to begin to create a wellness-centered lifestyle. After all, there are many components to good health. Fortunately, the basics of health and wellness are simple, and can be mastered by making gradual changes that add up over time.
Step 1
Add more fruits and vegetables to your diet. The American Cancer Society recommends at least five servings of fruits and veggies per day. And while most Americans don't get that amount, fruits and vegetables are nutrition powerhouses, whose vitamins, antioxidants and fiber protect against heart disease, diabetes and cancer. The more fresh produce you add to your diet, the healthier you'll be.
Step 2
Cut down as much as possible on nutritionally empty food and drinks, such as chips, candy, soda and pastries, that contain high levels of saturated fat, trans fat sugar and sodium. These foods may taste good, but they damage your body and increase your risk of obesity, heart disease, high cholesterol, diabetes, certain cancers and stroke. The occasional treat is fine, but for optimal health you should generally avoid these choices.
Step 3
Switch to whole grains. The Harvard School of Public Health reports that whole grains provide powerful health benefits that white, processed, refined grains do not. Whole grains such as brown rice, whole-wheat bread, bran flakes, whole-grain oatmeal, barley, whole-grain tortillas and bulgur contain large amounts of fiber, vitamin E and B vitamins that protect against numerous diseases. Start substituting these grains for white bread, white rice, regular pasta, white potatoes, white-flour tortillas and processed cakes and pastries.
Step 4
Avoid tobacco, recreational drugs and excessive alcohol. Smoking, using drugs and excessive drinking are unhealthy, dangerous and incompatible with a wellness-centered lifestyle. Seek help from your physician if you need assistance in giving up these behaviors.
Step 5
Be as physically active as possible. Regular exercise strengthens your heart, tones your muscles, burns calories, lowers cholesterol and blood pressure, decreases stress, fights depression and helps prevent a host of medical problems such as type 2 diabetes and heart disease. According to the American College of Sports Medicine, adults should exercise three to five times per week, 30 to 60 minutes at a time, for optimal health. When not exercising, strive to add movement and activity into your regular daily activities, such as mowing your own lawn with a push mower rather than hiring it out, or taking the stairs rather than the elevator.
Things You'll Need
- Exercise equipment
Member Comments