Starting on your health journey can seem like the biggest mountain to climb, especially when you have no idea where to take your first step. Finding out what that first step should be can take a lot of time and research and can defer people from actually starting their health journey. The true answer is for most people there isn’t an exactly right first step, but instead there are options to choose from. Start by simply incorporate the basics into your daily routine – good nutrition, adequate exercise and a daily supplement to and take that first step and start on the path toward a healthier lifestyle. There isn’t a better time than now to start learning more about what is best for your body.
How to Lead a Healthy Lifestyle
Plan a Nutritious Diet
as one that emphasizes fruits, vegetables, lean meats, poultry, fish, beans, eggs, nuts, whole grains and fat-free or low-fat milk products. It should be low in saturated fat, trans fat, cholesterol, salt and added sugar. Extra fats and sugars are usually present in more processed foods so avoid eating processed foods and focus on substituting them with fresher, more natural foods. This is easier in the summertime because warm weather makes fresh produce more easily accessible.
- Eat more fruits and vegetables by setting freshly washed and prepared produce on the kitchen counter or at eye level in the fridge. At every meal, make sure half your plate is made up of fruit and vegetable servings.
- One-fourth of your plate at every meal should be made up of grains, such as wheat, rice, oats, cornmeal or barley. Notice these are whole grains as whole grain foods contain much more nutrients than processed, stripped grain foods. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases and increase their gut health and immunity.
- The remaining quarter of your plate should be lean or low-fat cuts of meat, plant-based protein or seafood. Ideally, this meat has a high amount of omega-3. The best meats with high omega-3 levels are cuts of salmon and tuna. Omega-3s are essential to bodily function and have the potential to help lower blood pressure and cholesterol levels. They are also known to improve skin, brain, and joint health and reduce inflammation.
Get Regular Exercise
The recommended amount of exercise depends on the person, but it is always recommended to get some level of daily exercise. However, it can be tricky to know what the right amount of exercise is to add to your schedule.
- The average person is advised to get at least 150 minutes of moderate aerobic activity every week. For best results, spread the time out over several days as rest days are just as important as workout days.
- Do strength training exercises at least twice a week. Lifting weights builds muscle, which means the body burns more calories – even at rest.
- It’s important to keep in mind that when people are active, they produce more free radicals which need to be kept in check by having an adequate number of antioxidants in the body. Antioxidants are found in most produce and some supplements.
Vitamin and Mineral Supplements
Most people can a healthy amount of their necessary vitamins and minerals through eating fresh produce and whole foods. However, many have deficits in certain vitamins and minerals and can substitute with supplements. Popular supplements include vitamin D, magnesium, iron, zinc, and many more. It can be tough to know how much you need of each supplement so be sure to talk to your doctor and do some research if you suspect you have low levels of certain nutrients in order to avoid any unwanted side effects.
Improving your diet, exercising regularly, taking a daily supplement and getting enough restorative sleep are all important steps to overall wellness. Work to incorporate each step into your daily routine watch as your stress levels reduce, you have more energy, and your body thrives.
