Nutritional Tips and Habits for a Stronger and Longer Life

By Walson

There is a desire within any sane human to live long and strong. We truly do not just want to live above eighty or a hundred years but we surely want to do so with some degree of youthful exuberance. There is no pleasure in staying around too long if the later part of one’s life would be burdensome. While it is very possible to live until you are a hundred years old, staying healthy and strong through those years is another issue all together. In fact it will be a miracle to live that long if you are not cautious with your health and lifestyle especially while you are young. So if you are seeking information on how to stay healthy and healthy lifestyle habits, read on.

Have you ever seen someone and you just couldn’t believe it when you were told how old they were because they looked too young for their age? Chances are, you have. You may also be tempted to think it’s because they have a naturally good looking body. Well that is usually the excuse many people use to cover their inadequacy in living a healthy lifestyle. The truth is, we all have a chance to make it right, to understand how to stay healthy and make it count. Healthy living tips have become a very common thing especially amongst nutritionist and they have indeed never been more important than in these days. Our schedules have not only largely reduced the time we have to spend on fitness activities, people have also become so busy that the demand for fast foods (which are most often than not junk food) has risen disturbingly. The situation is getting worse by the day.

Let’s start by clearing some of the Confusion

Healthy eating and following healthy living tips is not an issue of rigid dietary limitations, or depriving yourself of the foods you are really fund of. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and nutritious diet that is as good for your mind as it is for your body. Here, we present some interesting and important healthy living tips on how you can take advantage of a healthy eating plan to get the best results. There are many things to look out for.

Dieting: You have to get it Right

Usually when one mentions dieting and healthy lifestyle habits, people easily imagine that it is something for the rich. Very few things are further from the truth. You do not need to be rich to feed well or to follow healthy living tips. Quality dieting is not just for the rich because having money does not imply you are living a healthy lifestyle. The things that constitute a healthy diet are cheap and very affordable. Also those which are expensive have available substitutes which can easily be gotten by the poor. The necessary nutrients are not exclusively in scarce and expensive food stuff.

Proper dieting is more commonly referred to as balanced diet. However, the acronym balanced diet does not imply that you eat the same amount or proportion of every food type. It simply means you have to ensure that there is, within your daily food composition, an appropriate amount of every food nutrient necessary for the smooth functioning of your body. Note that there is no specific requirement that will match everyone. People are unique and balanced nutritional demands vary from one person to the next. However, these variations are usually based on age, sex, lifestyle and even health situation of individuals. So the diet requirements for living a healthy lifestyle for your neighbor may not necessarily work for you.

Generally, as far as right dieting and healthy lifestyle habits are concerned, there are some general healthy living tips and recommendations by nutritionists which you could adopt and get professional advice on what changes to make so that you get something unique which will work best for you.

  • Five portions of fruits and vegetables a day. This is what the nutritionist healthy eating plan recommends. What does that mean? You may ask. Well, it’s not a difficult concept. One banana, a slice of melon, two full spoons of vegetables, some pineapple perhaps will do the trick. It is therefore good that fruits and vegetable make up a large portion of your diet when you are considering how to stay healthy.
  • Let your daily meals have in them adequate amounts of carbohydrates, fats, minerals, water and protein. Bread, grains, vegetables and cereals are great sources of carbohydrate. Meat, fish and dairy products are great sources of fats and protein. Most of the vitamins we need come from food we eat, though some, like vitamin D can be gotten from the sun to the skin by synthesizing. Minerals are available in water in small quantities but they could also be gotten from eating vegetables and meat.
  • Snacks are generally not advisable in every healthy eating plan because usually they are junk, with very low nutritional value and high sugar content. In order to reduce snack intake, you need to take breakfast more seriously. People who find it difficult reducing their dependence on snacks usually ignore breakfast. So during the day, they need quick fixes to make up for wanted energy. Eating quality breakfast is a great way to start reducing the craving for snacks. Breakfast, as nutritionists say is also the most important meal of the day, so instead of spending and relying on snacks, eat quality breakfast.
  • As far as fat consumption is concerned, you should go for lower fat content. As already mentioned, living a healthy lifestyle does not entail eating the same amount of everything. You need to take just what is appropriate for every type of nutrient.

Let your diet be based more on plant sources of protein, such as beans, nuts, and grains which go a long way to help you bypass less healthy fats found in large amounts in animal sources. Eating more vegetables and protein sourced foods like beans and grains helps you get a good amount of amino acids through an entire week. Desist from protein sources high in saturated fat. They are the cause of more health and fitness problems than most other sources.

Here is something great for those who love eating fish and want to maintain healthy lifestyle habits. It is an outstanding source of protein just like neatly-trimmed poultry. Beef on the other hand should be taken in moderate quantities, no matter how much you savor it.

Cook Healthy

Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. You could also marinate in tangy lemon or lime before cooking. Eating a healthy diet or following a healthy eating plan doesn’t have to be overly complicated. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet pattern should be to replace processed food with real food whenever possible. Eating natural food can make a huge difference to the way you think, look, and feel.

Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help lower your risk of heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber each day for optimal health. Unfortunately, most of us aren't eating even half that amount.

We all know that eating right and following a healthy eating plan can help one maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Studies have linked eating a typical Western diet—filled with processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, or in the increased risk of suicide in young people.

 Make the right changes

When cutting back on unhealthy foods in your diet to follow healthy lifestyle habits, it’s important to replace them with healthy alternatives. In making healthy lifestyle changes, replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.

Protein gives us the energy to get up and go—and keep going—while also supporting mood and cognitive function.

Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.

Once you have made up your mind to engage in healthy lifestyle changes, make a plan and set goals for taking action. Here are some ideas for making your plan:

After making your plan, start setting goals for putting your plan into action. Healthy lifestyle changes do not need to be sudden. Start with small changes. For example, “I’m going to walk for 10 minutes, three times a week.” What is the one step you can take right away?

 Don't over eat

If you want to live up to 100 years, leaving a little bit of food on your plate may be a good idea. Reducing the quantity of food you eat if you notice you are regularly taking more than you need to is one of the most important healthy lifestyle changes you will need to make. However, it may also not be the easiest. Author Dan Buettner, who studied longevity around the world, found that the oldest Japanese people stop eating when they are feeling about 80% full.Take your time. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.

What is moderation?

In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.

Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. 

Eat Timely

With a very busy schedule, it may be difficult to have each meal at the appropriate time. Before you know it, you may begin to take breakfast as brunch and lunch almost at the time for supper. That is very detrimental as far as living a healthy lifestyle is concerned. Make out time to eat well, and that also means eating on time. Stop skipping meals and especially do not make it a habit. When you eat on time, your digestive system has sufficient time to breakdown food and make it profitable for your body.

Taking supper just before bedtime for example may result to constipation. The result is that most of the food eaten is not absorbed by the body and it does not add anything substantial to your body. Constipation is also caused by eating food when the previous meal was not well digested.

Another way to go about it (if you have the time of course) is to spread out meals. Instead of eating too heavily during breakfast, lunch and supper – which is not good practice, you could eat smaller portions about five or six times a day.

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jump start your metabolism, while eating small, healthy meals (rather than the standard three large meals) keeps your energy up all day. Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.

Try Cooking for yourself more often

Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.

 Preferably eat Natural

Markets and supermarkets are filled with canned and processed foods. Whatever you want, vegetables, fruits, cereals, you can always have some neatly preserved in a can. While they are great when it comes to preservation and saving time, the nutritional value of canned foodsare way lower than natural ones.

The chemicals and processes which food processing companies take these items through make them quite worthless by the time they get to the table. Instead of buying canned vegetables and fruits or meat to save time, why not use that time and make it count on your health and nutrition.

 The wonders of Restricting calories in diet

As you consider how to stay healthy, try not to think of certain foods as “off-limits.” When you ban certain foods, it’s

natural to want those foods more, and then feel like a failure if you give in to temptation.

Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

 Water; you can hardly have too much

Our bodies constitute about 60% water. Water in itself not only helps to keep body fluids balanced, it also aids in digestion. As a matter of fact, water plays a major role in digestion. Even salivary glands need water to supply them. So before there is even any food to digest, the body needs water to prepare for digestion. After meals, water also helps to further breakdown food so that maximum nutrients could be gotten from the food. Generally, water is medicinal and remedies several illnesses including kidney stones and colds.

Knowing how to stay healthy is not the same as actually staying healthy. You need to invest time and resources in order to live stronger and healthier. Nobody has more time. Everyone has to make time for what is more important. Even your performance at work or at school is dependent to a greater extent than you may think on how seriously you take your nutrition and health.

Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

 No more Smoking, Excess alcohol intake or any such thing

Health and nutrition advisers recommend a little alcohol every now and then and they agree that it is necessary for the smooth functioning of the body. However, there happens to be a small but sufficient amount of alcohol in most food items we consume, so that taken alcohol orally is really not necessary. Alcohol processing and consumption has been around for a long time now and we still haven’t gotten enough of it. Neither are the vast multitudes that abuse it yet willing to understand just how dangerous it is to their health.

Smoking is in a way another side of the same coin. Unlike alcohol, however, one can hardly find the least reasonable justification for smoking. There is not the least health benefit attached to smoking, plus its devastating effects are hardly noticed until too much damage has been done. Of course things like marijuana (commonly known as weed) are said to have attached an important health benefits. Interestingly enough, those benefits are hardly enjoyed by smoking it.

The principal issue with alcohol and smoking are the very strong addictive properties and tendencies they constitute. It is a major reason for financial trouble, especially with large

Tobacco use is the most important preventable illness and cause of death in the U.S., according to the National Cancer Institute (NCI). Tobacco use was estimated to be the cause of 443,000 deaths in 2010 in the United States alone.

Quitting smoking is perhaps the single most important thing you can do for your health—and your life span.

 It’s never too late to kick the habit. Quitting can slow disease and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer.

 Take Exercising More seriously

Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism.

Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength.

Stop Messing around with sleep time

Get enough sleep daily; while making healthy lifestyle changes, you should consider the following recommendations as far as sleep time is concerned. 12-18 hours from birth to 2 months, 14-15 hours from 3-11 months of age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11 hours for 5-10 years of age, eight and a half to nine and a half hours for 10-17 years of age, 18 and above need seven to nine hours of sleep. Elderly people need about seven to nine hours but do not sleep as deeply and may awake at night or wake early, so naps (like kids need) allow them to accumulate the total of seven to nine hours of sleep.

Watch your weight

Old habits die hard. Changing your habits is a process that involves several stages. Sometimes it takes a while before changes become new habits. And, you may face roadblocks along the way.

"Healthy living" to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living."