5 Healthy Lifestyles.
1. Sufficient Intake of Healthy Foods and Water.
The National Health and Nutrition Examination Survey (NHANES) conducted in 2010-11 to 2015-16 showed that in the United States, there was an overall increase in population awareness of issues related to nutrition (including dieting, eating healthy foods, etc.), particularly in girls (aged 14-19 years). More than 60% of young females have had their first taste for healthier foods. In addition, according to Harvard University researchers, the number of women who say they are eating healthy foods as a mainstay of their current lifestyle is increasing (by 6%), while women with the most favorable attitudes toward food preferences are at 4%.
2. Regular Physical Activity
Regular physical activity is essential to maintain good health and can prevent conditions such as heart disease, diabetes, and cancer. For instance, aerobic exercise, which includes activities that help you push against gravity to improve blood circulation, is linked to lower risk of death from any cause. Moderate-intensity cardiovascular activity, which includes activities like swimming and jogging, is also good for weight loss, reducing body fat and improving posture (1).
In addition, several studies have shown that moderate-intensity exercise increases metabolism by 10–25%, helping to stabilize blood sugar levels and regulating hormones (2).
3. Engaging in Activities That Encourages Relationships.
One study from 2013 suggests that it is possible to make positive changes toward relationships and friendships in your life if you are committed to these relationships while growing them. This may be because you may not feel that it’s important to build all of these things at once, so a commitment to one or another can help move more of them forward (3). You may also want to create stronger bonds as you get older so your friends are keeping up with your changing needs, behaviors, and ways of thinking. Research has shown that people with higher quality friendships, better social networks, and more meaning in their lives tend to live longer, as well as being able to do this with other people (4).
4. Practice Mindfulness
Mindfulness is often thought of as meditation, but the practice actually involves slowing down your thoughts to allow yourself to accept what they are. Learning to observe and tune into your own emotions will allow you to become open and connected with others. When practicing mindfulness, focus on sensations such as breathing or the experience of a single leaf falling from a tree. Pay attention to the process of becoming aware and accepting of the world around you. Focus on how each breath feels when inhaled and exhaled as well as the way the sound of a car passing by fills your ears. By putting effort into observing your mind in this manner, it is possible to build connections and cultivate compassion, empathy, and understanding for other peoples’ experiences. It is also possible to develop strong emotions through reflection on past experiences and memories from life, and learn new skills from them.
5. Empower Others.
Empowering others is a common way to grow relationships and strengthen ties within communities, but making it easier for others helps develop friendships also. One way to accomplish this is through teaching. Teaching can be part of training in a classroom, taking classes at work, or simply helping others find information on something or someone else might need. The key is to help people see themselves not only as individual individuals but as parts of one larger whole which can include people, places, places, cultures, experiences, and ideas.
What makes up a healthy lifestyle?
There are many benefits for having these five healthy lifestyles. Let’s look at what each one means in detail.
Foods are nutrients that our bodies use for energy and other functions. They contain lots of nutrients that are important, including vitamins, minerals, and water. However, these may not be enough to meet our basic needs. There is a lot of evidence to show that people living at least six months without essential foods, such as fruits, vegetables, low fat dairy options, and healthy fats could lead to poor health.
Research shows that individuals who consume less than 2,000 calories per day or 1,200 fewer grams per day should aim to eat at least three servings per week of nutritious foods like fruits, vegetables, low fat dairy products, nuts, olive oils, and some milk before their next meal. Also, make sure that you are consuming two servings of fruit and/or vegetables every day. This is a recommendation for Americans to follow (5).
Water
Water plays a vital role in our bodies’ functioning, especially because it is vital for cells to produce energy and repair damaged tissue when we are sick or injured (4). If you have difficulty getting enough water, drink water every morning. Drinking water between meals is extremely beneficial. Another advantage of drinking water is that it contains calcium and magnesium in large amounts, which supports bone growth and support tissue and nerve health. However, if you experience constipation from excessive water intake, try to keep the amount of liquid you drink each day about seven glasses (5).
Exercise
Regular exercise boosts your immune system, reduces inflammation, and improves your sleep. Exercising regularly is also good for boosting your self-esteem as you become stronger physically. Even though physical activity has long been associated with cancer, now more and more research is showing that it has also helped to reduce the risk of diabetes, breast cancer, and colorectal, lung, prostate, and colon cancers. Therefore, aim to get at least 150 minutes of moderate-intensity exercise per week. Aim for 30-60 minutes twice a week, as this builds muscle strength and is important for flexibility. It also promotes relaxation as well as stress relief (3).
Engaging in Activities That Encourages Relationships
We usually think of friendships as being formed during childhood but that isn't true. Friendships are formed over time that rely heavily on emotional connection. These need to be nurtured and encouraged by those closest to us.
Friendships are built from personal experiences and shared interests. Some people just connect with others in hopes of finding acceptance and belonging.
Other people look out for the best interests of others. Being close to another person or group is very difficult, especially when someone is hurting. But sometimes, friendships are strengthened through actions rather than words and actions like giving support and listening can go a long way to encourage others and build an emotional bond. So, take a few moments to spend time talking and checking in with everyone involved (a loved one, a cousin, a friend, or anyone else).
Empowering Others
When someone is empathetic, it can promote healing, but when someone does not have empathy, it can affect the relationship and decrease love and trust. As children, we learn to share, love, and care for each other. As we age, we start to expect more from others and build expectations, making those around us feel disconnected from this and then feel alienated. Only when we are comfortable, is it possible to shift the power dynamics and begin to give others permission to take control.
For instance, instead of saying “I am sorry” when someone hurts you, talk to them like “I know I hurt you.” By doing this, you will empower him or her to express how they truly feel about the situation and your support as well. Empowering others will promote trust and respect, which will boost your confidence level and happiness. Building friendships is easy to do when you are empathetic, but difficult when you lack empathy (4).
Make sure that whatever practice is part of your healthy lifestyle. Remember that if your healthy lifestyle doesn't involve all five healthy lifestyles, it doesn't matter. Just remember that you can't change what you don't like about yourself or you can't change what others think, but you can make small contributions to help others feel better and happier.