Today’s article is all about how to Go healthier and Stay Healthy with minimal effort, by supporting your overall health and wellbeing. These 14 simple tips are going to support your health, support your wellbeing, support your mental health, and boosts immune system.
And these are just fourteen simple things that you can incorporate into your day that are really going to help you stay healthy. So, I just want to clarify before we get into the content that this is not going to prevent you from getting anything.
You need to follow the recommendations from your government or whatever about social distancing and all. That is the only way that you can really prevent yourself from getting sick.
These things aren’t going to prevent that. They’re going to help you stay healthy physically and hopefully help you also stay mentally healthy.
As I said, they are simple things that you can do every single day. We all honestly should be doing these things regardless of what’s going on in the world because they’re all just like good things to be doing. So let’s go ahead and dive in.
1: Eat dark green Leafy vegetables:
Eat more dark green vegetables. This can be anything from broccoli, Brussels sprouts, kale, spinach. Basically dark, green vegetables, they have a ton of nutrients.
Moreover, they’re really great for your gut, they have a lot of antioxidants and they’re a really simple way to just pack nutrients into your system. And of course, they’re also really delicious. And you can make a lot of healthy recipes using them.
Just make sure to have something green on your plate for at least two of your meals if not three if that’s possible. There are a lot of fruit & vegetables healthy salads recipes including them will be my first good health tips for you.
2: Add some fruits to your Diet:
Number two is to eat more antioxidant-rich fruit as well as vitamin C rich fruit.
Fruits are a great way to add color and flavor to your diet. The fruits are packed with vitamins and minerals necessary for good health. Fruits are also high in fiber as well as water which can help keep you full for longer.
Fruits are an excellent source of polyphenols -compounds that contribute to the health benefits of fruits and vegetables. Polyphenols compounds act as antioxidants in the body and can help fight inflammation.
Some studies have shown that polyphenols, help reduce your risk of heart disease, type 2 diabetes, and premature death.
And I think the easiest way to do this is honestly just making smoothies in the morning or adding fruits to your breakfast oats. Having your breakfast in the morning full of antioxidants and vitamin C is a great way to boost your immune system and help you stay healthy.
I personally really like smoothies because they are very gentle on the digestive system and are not very taxing on the gut also , Which is directly correlated to our immune system.
Moreover, smoothies are easy to digest, and they are an easy way for you to absorb a lot of nutrients and they’re also really easy and simple to make.
Some of the things that I recommend are berries, berries are high in antioxidants, especially blueberries and blackberries and raspberries, strawberries are also great.
And then vitamin C rich fruits include all of the citruses. So grapefruit and orange and lemon and lime are rich in vitamins for immune system. Also, things like Sumo Citrus which is in season right now.
You can also consider Clementines, mandarin, and pineapple or something like that as well. One can use fruits as healthy breakfast foods, healthy lunches, anything one likes. Fruits are your power-packed quick healthy meals.
While fruits may be high in sugar, they are also loaded with vitamins, minerals, and compounds such as polyphenols. Which can have great health benefits on you?
For best fruits for weight loss read here.
3: Get Probiotic-Rich Food:
Incorporate some probiotic-rich foods into your diet. Probiotics are healthy food for our Gut. Gut Health is directly related to the health of our immune system so they are directly correlated.
So a healthy gut is really a how to being healthy tips for you. And one of the ways that you can do that is by incorporating probiotics or probiotic-rich foods in your healthy meals.
Probiotic-rich foods include things like kefir, kimchi, kombucha, sauerkraut, tempeh, yogurt. Things that are fermented basically. So including things that are fermented that have a lot of probiotics, are really nourishing to your gut. It is something that we can do to our gut health, which is directly supporting our immune system.
4: Switch to Whole Unprocessed Carbs:
Switch to whole, unprocessed carbs instead of Refined carbs. Refined carbohydrates are commonly referred to as simple carbohydrates or “empty” carbohydrates.
They are strictly processed and almost all their nutrients and fiber are stripped. This means that they include extra calories in their diet without any nutritional benefits.
Examples of refined carbohydrates include white rice, white flour, and white bread.
In addition, a diet high in refined carbohydrates can increase your risk for chronic diseases such as heart disease and type 2 diabetes.
Opting whole, unprocessed carbohydrates, like whole wheat flour and brown rice, allows you to eat foods that are healthy foods to eat. And comes with added benefits of diet fiber, vitamins, minerals, and other nutrients.
Refined carbohydrates are a source of “empty” calories and provide no nutritional benefit and are not healthy foods to eat. Replacing them with whole, unprocessed carbohydrates can increase your nutrient and diet fiber content. This is how to eat healthy food and make your own healthy diet plans.
5: Consider Natural Supplements:
Incorporate some natural supplements that support immune health.
Here I am necessarily not saying that these supplements are going to prevent you from getting anything. They’re necessarily going to boost your immune system.
Have you seen an advertisement for a natural supplement that promises to make you leaner, smarter, more muscular, or super energetic? Just because something is natural or herbal does not mean that it is safe or that it will live up to its claims.
Consult your physician before taking any dietary supplement to your balanced diet. Supplements include a range of products such as minerals, amino acids, multivitamins, and herbs.
So some of those include echinacea, giloy, elderberry syrup, Ashwagandha. Zinc can also be really beneficial. So these are some natural supplements that one should definitely consider.
Vitamin C obviously is another huge immune system booster vitamins. So it’s just kind of keeping you at this as a good baseline. And it’s not gonna necessarily prevent you from getting sick but it is going to help you stay a little bit stronger with your immune system.
6: Exercise regularly:
Exercise regularly, exercise is a very good way to stay healthy and support your physical health. In fact, it is also good for your mental health. Regular exercise makes you happy, increases your energy levels, reduces the risk of chronic disease, promotes relaxation, and quality sleep.
In addition, it is clinically proven that people who exercise regularly have a lower risk of heart disease, type 2 diabetes, and even cancer. Sweating, moving your body, and speeding up your heart rate are very important to stay healthy and sound.
So the great thing about exercising is that you can honestly do it anywhere and anytime. It is important that you try to exercise at least 30 minutes each day.
This may or may not be intensive training. This can be a 30-minute yoga class. Or it can be a 30-minute Pilates class. This can be a quick 30-minute move. Something like that.
Just try to move your body, keep your blood flowing, moving the circulation. It will actually support your physical and mental health. Try some in home exercise. Taking time off to exercise is a real problem for many people around the world, especially at work.
However, regular exercise is important for a healthy lifestyle. In fact, there is plenty of evidence to indicate that lack of exercise is associated with poor mental and physical health.
That said, there are plenty of ways to fit into your day, even with a busy schedule. For example, walking during your lunch break can improve your health and well-being. Or taking stairs instead of elevators.
In one study, 56 people walked for thirty minutes three times a week during their lunch break. This improved their motivation and relaxation during work, as well as reduced nervousness.
Exercise in office:
Walking during your break is a great way to fit exercise into a busy schedule. Try to walk with companions so that it becomes a habit. Or taking stairs instead of elevators. One easy way is to take steps to incorporate exercise into your routine.
It is also very good for your long term health. Research has shown that people who climb more flights of stairs a day have a 33% lower risk of death than those who sit. If you’re constantly moving between levels in your office, taking the stairs can improve your fitness and productivity.
Moving through the stairs is a great way to make exercise part of your routine. Surprisingly, it can sometimes be faster than taking an elevator.
7: Take proper Sleep:
Sleep is something we’ve talked about in previous articles, but it’s one of the most important things we can do to Stay Healthy. This is vital because although one may be unaware of it, body heals itself during sleep time. And sleep is also important for heart health.
Your mind also heals and if you are in a negative situation, making sure that you have your hours of sleep a night can help you to find solutions, to see things clearly, and to feel stronger. When we don’t get enough sleep, we compromise our immune system. And it can really harm everything from metabolism to immunity etc.
So, at this time, I especially recommend that you focus on making sure you get a full night’s sleep. A minimum of eight hours each night. And if you need a little help while sleeping, you can potentially try meditation or breathing exercises. Try essential oils, things that will help you relax.
And try turning off your phone 30 minutes before bed just try it will help a lot. Artificial light sources are one of the main causes of poor sleep. If you are suffering from poor sleep, try to avoid technology one hour before bed. Devices like your phone and computer emit blue light, which can keep you awake for a long time.
8: Staying hydrated:
Number eight is to make sure that you’re staying hydrated. It’s really easy when we’re home and we’re maybe not moving quite as much to forget about drinking water.
It affects tons of things internally. Not only our immune system but also our metabolism, similar to sleep. Hydration is so important. It helps just keep our body system functioning properly.
Drinking enough water every day is very important to stay healthy and for many reasons. It controls body temperature, keeps the joints of the body lubricated, helps the organs to function properly.
It also improves the quality of sleep and helps flush toxins from the body. If it’s hard for you to drink enough water, follow a few tips.
If you don’t like the taste of plain water, add a little lemon to your water. Whenever you are hungry, you need to drink a glass of water first. It will not only give you a sense of fullness, but it will also reduce your appetite which will protect you from overeating.
It keeps things running smoothly, And also is making sure that our metabolism is functioning and everything is working properly.
Cutdown sweet soda drinks:
If you want to be healthy, then try to avoid sugary soda drinks. They do not contain any essential nutrients and are full of added sugar. Research has shown that sugary beverages can increase your risk for type 2 diabetes, heart disease, and even some cancers.
Additionally, the acid in soft drinks can damage your teeth, especially when combined with sugar. So if you drink a lot of soda, take a healthy drink with lemonade, coconut water.
9: Adopt Good eating habits:
Always practice Mindful Eating. Studies show that mindful eating not only helps you be healthy it can also help you lose weight. It is often said that Eat Healthy Stay Healthy. So food and health is a key element of a healthy lifestyle.
Use smaller plates:
Start using smaller plates It’s very simple logic that you can fill up a bigger plate with more quantity of food at one time and you end up eating more even if not required. Whereas, a small plate will let you take lesser calories.
Always take less quantity of food on your plate or how much required. Do not fill your plate because it’s your favorite or you are starving. There is a possibility that in the end, you are just eating to finish the food and not to calm down your hunger. This is what over-eating is which will not work towards weight loss.
Do not eat like it’s a race and you have to win it. Eat your food relishing its taste and in a relaxed manner. According to the research, it is found that people who eat slowly are slimmer than fast eaters, as slow eating keeps your digestion good and fast eating fills up your stomach.
Manage your food cravings:
Craving often frustrates healthy eating efforts and ruins your weight loss plans. In fact, about 50% of people crave food regularly. This can make unhealthy foods quite attractive. Stocking your pantry with healthy snacks can help fight craving when it arises and result in healthy eating.
Having healthy snacks handy is also a great idea to help fight food cravings on the go. Some great, healthy snacks include a handful of nuts, fruit e.t.c. So include these in your healthy eating habits. There are lots of healthy snacks recipes available, do give a try.
Eat Early and on time:
Breakfast should be done before 8:00 am as your stomach can digest it by lunchtime. The notion of skipping breakfast is not a good one. People think that breakfast can be skipped.
This will lead to excessive cravings. Finally, you will end up eating more than you should. Scientific research has proven that early breakfast prevents diseases and problems like obesity.
The perfect time for lunch is between 1:00 pm – 2:00 pm. There should be a minimum of 4-5 hours difference between every meal so that the body takes its time for digestion.
Lunch should contain grains, pulses, and green vegetables. It should be a little lighter than breakfast. In the evening, you can have snacks or milk, tea, etc.
And the last meal which is dinner should contain either healthy salad or grains and vegetables or a low fat diet. Eating early is a must if you are on a weight loss diet plan.
The appropriate time for dinner is between 6:00 pm– 7:00 pm and should be done 4 – 5 hours before going to bed. Your bedtime should be around 10:00 pm – 11:00 pm according to which the dinner timings mentioned above are perfect.
10: Take green tea:
Green tea is definitely one of the healthiest drinks you can drink. It is low in calories and packed with nutrients and antioxidants. These antioxidants can help your body fight free radicals, molecules that have been shown to increase disease risk, and accelerate aging.
Studies have also shown that those who drink green tea tend to live longer, have a lower risk of heart disease, and have a lower risk of type 2 diabetes.
Green tea contains compounds such as epigallocatechin gallate (EGCG) and caffeine. These compounds can help you burn fat by increasing your metabolism.
Green tea is one of the healthiest drinks you can drink. It is low in calories, but high in nutrients and antioxidants. It also has impressive health benefits.
Herbal teas are amazing. I obviously drink matcha in the morning. But having herbal tea throughout the day is just another great way to stay hydrated and it kind of gives you like a little water break if you’re feeling sick of water.
11: Take time for relaxation:
From a spiritual standpoint, it is essential, but even if you don’t see yourself as spiritual, taking time out for relaxation helps to lift your mood and makes you feel positive about life. What we’re going through right now as a world is incredibly stressful.
This is a very trying time for nearly everyone. When we are worried about our loved ones. We are worried about our children. We are worried about society, the economy, there’s just a lot of stress going on.
And it’s really important that we try to manage all of that stress. One of the ways that I’m particularly trying to do that is meditation.
Meditation is great, Yoga is great, exercise is great, reading is great, cooking is great. Something that’s just gonna like soothe your soul, soothe your mental health, and help you recharge is really important.
Read more about different types of meditation here.
For 15 different Fat loss yoga asanas read here.
12: Get into a routine:
You need to respect your body. When to stop eating, take your time, and chew your food correctly. You will see instant results. You will not suffer from stomach problems and will be less likely to have long term illnesses associated with your digestive system.
Try to sit down to eat with your family, instead of snacking in front of the TV. When you provide snacks or meals for your family, make them healthy recipes alternatives.
Your routine should allow you to enjoy your meal times. Which includes breakfast, lunch, and the evening meal. Just relax, enjoy, and stop trying to make your digestive system work overtime digesting foods that you have not chewed sufficiently.
13: Take some sunlight:
The sun has the ability to burn your skin, but it also has health benefits, such as lowering blood pressure, promoting good sleep, cures skin diseases, enhances brain function, Enhances immunity, improves bone health, fights depression and more.
Whenever you think of the sun, your first thought may be about the damage done by the sun. And many can lead to many types of serious health problems.
However, it can be helpful in some ways in small amounts, especially in the early times of day.
How much sunlight is enough for us?
This answer is different for everyone. It depends on your skin color, age, medical history, diet, and where you live. In general, scientists believe that taking 5 to 15 minutes (up to 30 minutes if your skin is dark) without health problems makes the most of it.
By using sunscreen you can go out for a long time and get the same effect. It’s advised to talk to your doctor about what is right for you.
Knowing Vitamin D:
The sun’s ultraviolet rays help the body make these nutrients important for your bones, blood cells, and immune system. It also helps in the intake and use of some minerals such as calcium and phosphorus. Most of us get enough vitamin D from their food.
Vitamin D and disease associated with it:
Spending too much time outdoors can increase your chances of skin cancer, but people living in the northern climate may be at greater risk of developing certain disorders, such as multiple sclerosis and other autoimmune disorders. Scientists believe that this may have something to do with lowering the level of vitamin D.
Sunlight strengthens a chemical called serotonin in your brain, which gives you more energy and helps you to remain calm, positive and focused. Doctors sometimes treat seasonal emotional disorders (SAD) and other types of depression associated with low levels of serotonin with natural or artificial light.
About your skin:
Researchers believe that there are three main types of skin cancer, melanoma, basal cell carcinoma, and squamous cell carcinoma, which are caused mostly due to prolonged exposure to the sun.
Therefore, if you are out for more than 15 minutes, it is very important to use or cover sunscreen. However, regular, small amounts of ultraviolet light can help relieve symptoms of certain skin conditions such as vitiligo, eczema, and psoriasis.
It is vital to remember that you are an individual. If someone suggests an activity to improve your life and it really doesn’t suit you, that isn’t a failure. It simply means that you need to work out the activities and habits that do suit you.
Staying healthy is easier than you might think. In fact, there are plenty of ways to stay healthy with minimal effort. These include having a glass of water before every meal, eating oily fish, having a regular sleep schedule, and choosing more real foods.
Also, mindful eating can help you control your eating habits. Incorporating some of these strategies into your routine can lead to a healthier, happier lifestyle.
Your life can be a very happy and healthy place to be. It can be a wonderful opportunity to shine or simply enjoy what time you have with the people that you love.
So with all of that is going on right now in the world, I think it’s really important for us to take a step back and really kind of look at the basics to Go Healthier.
If you go through life with your head in the sand, ignoring all of the possibilities that life offers you, it’s not surprising that life offers little in return.
Hope you find it helpful and of course if you have any questions along the way don’t hesitate to ask in the comments.