5 Simple things you can do to make your lifestyle drastically healthier

Definition: Eating healthy is eating a nutritious, well-balanced diet.

Why eat healthy? Here are the top 5 reasons:

1. Eating a healthy diet will decrease our body total cholesterol, increase its HDL (good) cholesterol and decrease its LDL (bad) cholesterol.


2. That is why: Eating a healthy diet can help reduce the risk of cancer, diabetes, heart disease and stroke.


3. Eating a healthy diet helps achieve and maintain a healthy weight.


4. Eating a healthy diet increases our body's ability to fight infections.


5. Eating a healthy diet is satisfying and eliminates nutritional deficiencies.

How to eat healthy?

• Eat plenty of fruits and vegetables every day. The American Cancer Society, American Diabetes Association and the American Heart Association all suggest eating at least five servings of vegetables and fruits every day.


• Include the world's healthiest foods (get list here) in your regular diet. Following are few examples:
  
  Fish and seafood: salmon...
  
  Low fat diary: 2% milk...
  
  Beans and legumes: kidney beans...
  
  Poultry and lean meats: turkey...
  
  Nuts and seeds: walnuts...
  
  Grains: brown rice...
  
  Spices and herbs: cilantro...


• When eating processed food, choose the ones that are high in dietary fiber, low in fat, calorie, sodium, sugar.


• Do not skip meals. Instead, keep portion size reasonable and eat moderately.

Why drinking water is healthy? Here are the top 5 reasons:

1. Water eliminates waste and toxins from our body.


2. Water keeps our organs and joints lubricated.


3. Water regulates our metabolism.


4. Water regulates our body temperature.


5. Water allows for proper digestion.

But I already drink coffee, tea, soda...:
Diuretic beverages such as coffee, tea, caffeinated soft drinks, beer and other alcoholic beverages cause our body to lose more fluids by promoting urination. Consequently, if you drink beverages that contain caffeine, you will need to drink more water to make up for the lost fluids.

How much water should I drink and how often?
The easiest clue to finding out if you have enough water is your urine color. It should be light or almost colorless.

You can and should drink throughout the day. The foods you eat account for about 20% of your total water intake, as they also contain water.

If you wait until you are thirsty to drink, then you are already slightly dehydrated. It is important to increase your water consumption when your body loses more fluids: when you exercise, have a flu or cold, when you are exposed to hot temperatures or humid environment, when you are pregnant or breastfeeding.

Water is essential to good health

Causes of dehydration

Role of water drinking in combating certain diseases

Water nutrition facts

Percentage of water in human body

I don't even say "exercise". If you don't feel like working out, try getting more active:
Walk when you talk on the cell phone, use the stairs, walk the dog, park further than you usually do and walk the extra distance, stretch while watching your favorite show on TV, carry the grocery bags, vacuum, clean the garage, wash the car, be creative and come up with some other easy ways to get you active.

Why physical activity is healthy? Here are the top 5 reasons.

1. Physical activity helps manage body weight.


2. Physical activity promotes good mood and positive emotions.


3. Physical activity strengthens vital organs such as heart and lungs.


4. Physical activity promotes better sleep.


5. Physical activity reduces the risk of getting many chronic diseases.

For you to enjoy the health benefits of being active, it is only necessary to achieve a MODERATE amount of DAILY physical activity.

If you are ready to get active but so far are rather sedentary or have not exercised for a while, start
with 5 to 10 minute-sessions of physical activity. Gradually extend this amount of time as tolerated.

If you are currently more active than that, try walking briskly everyday for half an hour or go jogging everyday for 15 minutes. The same health benefits will be gained by playing ball (with your kids) for 20 minutes...

Some people must consult their physician before starting a regular physical activity program. They include but not limited to people with chronic health problems and the elderly. If in doubt, do consult your physician first.

Never exercise excessively. More benefit is associated with physical activity but only to a point. It is crucial not to overdo it.

Why getting enough sleep is healthy? Here are the top 5 reasons.

1. It increases our body's ability to form antibodies and fight diseases.


2. Getting enough sleep is essential in keeping our our heart healthy.


3. Sleep is necessary for the formation of memories.


4. Getting enough sleep will reduce our risk of depression and weight gain.


5. Getting enough sleep will increase our alertness and productivity.

What happens when we sleep?

How much sleep do we really need?

Brief explanation of the health benefits of a good night's sleep

Why having a positive attitude is healthy? Here are the top 5 reasons.

1. People who have positive attitude live healthier and longer.


2. People who have positive attitude have a lower rate of cardiovascular death.


3. People who have positive attitude cope better with hardships.


4. People who have positive attitude are associated with decreased negative stress and increased sense of well-being.


5. Among women with high-risk pregnancies, those who have positive attitude have better coping ability.

I hope I shed enough light and get you motivated for a healthy and positive lifestyle.
These tips are by no means exhaustive, but they can jump start your healthy living. Do implement changes little by little and allow enough time for yourself to adjust. Good luck and enjoy your happy healthy life!