Healthy life is all what people want. Living a healthy life is not difficult at all. You just need to make some modifications.
Here is the list of Top 10 Essential Rules of Good Health that you should follow to live a healthy and disease free life.
1Diversity In Food
One should bring diversity in his diet as it is important to consume adequate servings from each food group. These basic food groups are:
- Dairy and dairy products
- Meat, fish and poultry
- Grains and starches
- Fats and oils
If a person consumes only specific food groups then it may cause toxicity of that food group that may lead to further complications in body. Food groups help you to get enough of your macronutrients and micronutrients, so a diverse diet ensures nutrient adequacy.
Rules of Good Health. Drink plenty of fluids mainly water, in order to keep your body hydrated. An imbalance in electrolytes can lead to serious consequences. As our body requires fluids to perform a number of processes, moreover fluids are required by the body for food regulation, absorption and digestion in the body. It also helps to remove different toxins from body, so we should drink at least 8-10 glass of water on daily basis.
3Fruits and Vegetables Consumption
Consume fresh fruits and vegetables to get enough antioxidants. Antioxidants not only protect your body from cell damage but also improve your immune system. These could be beneficial in state of disease as they slow down its progression just like in the case of cancer. Fruits and vegetables majorly provide us micronutrients that are vitamins and minerals. Fruits and vegetables play a vital role in satiety. Satiety refers to the feeling of fullness. As these are rich source of fiber so provide satiety and aid in food digestion.
Avoid canned and processed food as it majorly affects your organs, thus leading to different medical conditions. People love to consume these processed or canned foods as a convenience that they do not need to prepare but processed foods may lack nutrients thus results in different kind of deficiencies. Moreover these processed foods also have added salts or sugars that are not good for our health. They may also contain harmful substances in their packaging materials.
One of the most important Rules of Good Health and that is Lifestyle Modification. Lifestyle modification includes your daily routine and activity level. These type of lifestyle modifications play a major role in improving the health state of a person. Try to stay active. Staying active keeps our body functioning in order so it helps to prevent different chronic illness. It enhances our ability to perform. One should walk for at least 30 minutes daily or can perform other exercises like aerobics. You can use stairs rather than lifts just to keep your body in active state.
Avoid toxins like smoking and alcohol consumption. Toxins are the substances that cause high damage to your organs by releasing free radicals; they may also affect the lining of your body. These free radicals start chain reactions that will affect the normal physiology of the organ like liver, lungs or kidney. Moreover these toxins when damage the cells, accelerates the process of aging and other co morbidities.
7Healthy Fats and Oils
One should consume healthy fats and oils. It could be done by replacing the trans-fat with healthy fats. For example, by the use of olive oil for cooking purpose rather than ghee or other saturated fats. These healthy fats and oils also include omega-3 and omega-6 fatty acids that are required by body cells for their structure so one should consume them in order to stay healthy.
8Sleep Routine Management
Manage your sleep routine. A person must sleep for at least eight to ten hours. Do not stay awake till late night as during night, our body releases a number of hormones that perform further functions in our body so if a person don’t get enough sleep this will cause his body restlessness and tiredness and as a result it will affect his ability to perform.
Track your meal times as it will help you to improve your eating habits. A normal healthy person can consume three major meals and two snacks in a day. This will help the person to avoid meal skipping or over eating. As these both conditions may lead to under nutrition or over nutrition. In case of under nutrition the body will become deficient of required nutrients that will lead to wasting, stunting or underweight state. In case of over nutrition it will lead to overweight and obesity.
10Portion Size Management
Portion size management is highly required for good health. It means that whatever you eat, you consider the amount of that food. It tells us that you should not consume less or more calories than the actual required amount so majorly it helps a person to keep a balance between the caloric consumption and caloric expenditure.