A healthy lifestyle is essential especially if you're an adult. But having said that, the healthy habits that you need to develop might be different depending on your age. It’s because your body’s ability to absorb nutrients may undergo a change as you grow older. Furthermore, your risk to get diseases also increases as you grow older.
Poor Diet is the Biggest Risk Factor for Early Deaths
We don’t mean to scare you. It’s actually a fact. In a paper that features in Lancet, the study investigators make a conclusion that poor diet is accounted for 11 million adult deaths in 2017. And that’s because it contributes to noncontagious diseases. Besides, we also know that the most significant majority of the deaths were caused by cardiovascular disease, while the rest were from cancer and diabetes.
Having known that, it’s only wise to adopt a healthy lifestyle, especially if you hit adult age already. If you don’t know how to begin, don’t worry!
We can tell you the simple tips to having a healthy lifestyle, especially for adults.
1. Eat nutritious food
For a start, you should begin with nutritious foods. For your information, humans need more than 40 different nutrients, which can’t be supplied by a single meal. So the best way to fulfill your nutrition needs is by balancing your food choice.
For example, you can go for high-fat lunch, and then follow it with low-fat dinner. Or, after eating a large chunk of meat for today’s feast, you can choose fish for the next day menu. That way, you can start to make a difference.
2. Eat carbohydrate-rich foods when dieting
Carbohydrates serve as fuel for your body since one of the main functions of carbohydrates is supplying energy. So, if you include carbohydrate –such as vegetables, whole fruit, legumes, potatoes, and whole grains –to your every meal, it’ll surely increase your fiber intake.
3. Replace saturated fat with unsaturated fats
Even though fats are essential for your body’s health, your weight and cardiovascular health can be negatively affected if you take it too much. You also need to notice that there are different kinds of fast which also have various health effects. To get the maximum benefit of fats, you should limit the consumption of total and saturated fats, and even wholly avoid trans-fat (read the labels if you’re not sure which fats they are).
On the other side, consuming unsaturated fats will be beneficial for you. You can find it predominantly in foods from plants, such as vegetable oil, nuts, and seeds.
4. Eat fruits and vegetables
Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals, and fiber. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.
There are a lot of essential foods that can give us enough vitamins, minerals, and fiber, but fruits and vegetables may be the most important of all. So it’s no wonder that it’s advisable to eat it at least 5 servings a day. If you don’t want to get bored, you can choose different vegetables or fruits every day. Or you can make juices or smoothies from fruits and vegetables with Kirei Living’s portable blender. That way, eating healthy can be more fun for you.
5. Reduce sugar and salt intake
Besides adding nutrition to your diet, you also have to reduce the stuff that will negatively impact your health, like a high salt intake. A high salt intake often results in high blood pressure and also raises the risk of cardiovascular diseases. To reduce salt in your diet, you can try choosing salt with lower sodium content, or you can try substitute salt with other spices.
While too much sugar can also do harm to your body, but sugary foods and drinks are rich in energy. So it’s fine to enjoy it moderately. You can also use fruits to sweeten your foods and drinks to make them healthier.
6. Eat regularly and manage the portion size
Not many people notice this, but an irregular eating schedule often becomes a significant cause for an unhealthy lifestyle. This is because skipping breakfast often leads to out-of-control hunger, and it will make you crave more than you need to eat. So the best way to eat healthily is by having a regular eating schedule.
If you often find yourself get hungry in between your regular meals, snacking will help you control the hunger. Choose nutritious snacks such as yogurt, dried fruits or vegetables, unsalted nuts, or bread to keep your craving managed.
7. Drink plenty of water
Do you know that adults need to drink 3.7 liters of fluid every day? We need to drink even more fluid when the weather is hot if we don’t want to be dehydrated. This is a must if you're going to live a healthy lifestyle. The best source of fluid is water, but you can also drink tap water, mineral water, or sparkling water. While from time to time, you can drink tea, coffee, or fruit juices, so you don’t get bored with drinking only water.
8. Maintain a healthy weight
To measure your healthiness, you need to make sure that you maintain the healthy weight of your body. But the healthy weight varies from one person to another, depending on gender, height, age, and genes.
If somehow you have more body fat than you should have, the excess might come from eating more than you need. However, fat is the most concentrated source of energy. So, to reach a healthy body weight, you need to do physical activity to spend the energy you get from the fat excess.
9. Start moving and make it a habit!
There’s a reason why active people tends to live longer. It’s because physical activity is vital to maintain healthy conditions. By being physically active, you’ll burn extra calories, pump your heart, and also preserve and increase your muscle mass. You don’t need to do heavy exercise do to this. Just do moderate physical activities such as walking 15-30 minutes a day or use the stairs instead of the elevator, and your body will be thankful for it
10. Start now, and keep changing gradually!
Instead of taking a significant change, taking gradual changes in your lifestyle will be easier to maintain for you. We don’t want you to feel the pressure of changing your lifestyle, because it could turn you back to the bad old habits. To do this, you can start by eating breakfast, eat fruit every day, or choose low-fat foods. The point is, you should start now because it’s the hardest thing to do!
What do you think about our tips? Did it help you to achieve a healthier lifestyle as an adult? Share with us in the comment section!