While it would be nice if there were some undiscovered secret ingredient that could make you feel great, scientists have found that good health is the result of long-term practice of healthy habits in several areas including eating, sleeping, exercise, socializing and reducing stress. It’s important to make these habits a part of your daily routine.
A healthy diet includes a variety of fruits and vegetables, whole grains, low-fat dairy, and “good” or unsaturated fats like those found in nuts, seeds, avocados, and fish. It also limits sweets, sugary drinks and highly processed foods. It’s important to eat foods that are rich in calcium, vitamin D and magnesium, as well as fiber and omega-3 fatty acids.
Try to eat at least five servings of fruits and vegetables a day, especially those that are dark green and orange. These are high in antioxidants, which may reduce your risk of chronic diseases such as heart disease and cancer.
Include lean meats, beans, tofu, and nuts in your meals. These are a good source of protein, which helps build muscles. Also, choose low-fat or fat-free dairy products and have a few servings of eggs each week.
Be active for 150 to 300 minutes of moderate or vigorous physical activity each week and incorporate muscle-strengthening activities into your routine at least two times a week. Try walking, swimming, hiking, playing basketball or tennis, or working out with friends and family. Be sure to rest between workouts to allow your muscles to recover and heal. Bli hälsosam