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Maintain Health
Maintain Health
Maintain Health
Health is something that is easy to take for granted. When we start losing it, it's hard to
believe we spent so long not valuing it. To ensure that you stay as healthy as possible,
we've outlined a guide that should help you do just that -- detailing your physical,
mental, and emotional health. Why would you want to live any other way?
Part
1 Having a Healthy Diet
Add in lean meats, low-fat dairy products, and whole grains. As good
2 as fruits and veggies are, you need some other stuff in there to mix it up
and stay balanced. When you go for meat, dairy, or pasta, make sure you
choose lean meats, low-fat dairy, and whole grain pasta. That generally
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translates to white meat (without skin), low-fat or non-fat milk, cheese, and
yogurt and brown pasta, quinoa, and oats.
When it comes to grains, the browner the better. White grains shouldn't
really be in your diet. If it's white, it's been processed and all the nutrients
have been taken out. Then it's just empty carbs.
Cut out processed junk. If it's in a package, odds are it's not super good
3 for you. And if it's in a package that doesn't go old for years, that goes
double. Turns out the FDA doesn't even regulate all the stuff that goes into
them and your body doesn't regulate the additives, either! They're not even
recognized as food-like things. Your body just stores them away, not knowing
what to do with them. Gross.
The FDA doesn't regulate all labels, either. Words and phrases like "all
natural," "free-range," "additive free," and "pure" are just claims
companies can make without retribution. So if you're buying something
packaged that makes a claim that seems unfeasible...it's possible it is.
Drink up the H2O. If you're looking for a miracle on Earth, water is the
4 closest you'll probably get. Stay hydrated and just about every part of you
will stay healthy -- your skin, your hair and nails, your organs, and even your
mind. And you can lose weight, too! Studies show that you could lose 5 lbs in
a year by just upping your water intake around a liter a day.
Part of the reason behind the weight loss is that drinking water keeps you
full, but drinking cold water also ups your metabolism. In fact, drinking
cold water (17 ounces, to be precise) can up your metabolism by up to
30% for 10-40 minutes. So get icy with your workout and you could burn
even more calories.
Cook -- the right way. Since you're cutting out all that processed gunk,
5 you inevitably will find yourself in the kitchen more, finally putting your
passive Food Network viewership to good use. Cooking is great for your
budget, your skills, and your waistline, but here are a couple of things to keep
in mind:
If you can, go as raw as possible. Frozen and canned veggies are all
okay, but raw is so much better. None of the nutrients has been taken out
in the processing.
Use the right kind of oils, like olive or safflower. They're full of the good
kinds of fat. Do the same with cheeses, butters, and spreads -- try to find
a lighter version of their full-fat counterpart.
Avoid frying and battering your foods. Chicken is good for you, but not if
it's covered in bread crumbs, fried in fatty oil, and doused in sugary
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condiments.
Don't salt your foods! The American Heart Association recommends
keeping salt intake at under 1,500 mg a day. That sounds doable until you
realize that a teaspoon is 2,300 mg.[2] Oof.
Part
2 Having a Healthy Lifestyle
Moderate your alcohol intake. And by that, we mean 1 drink a day for
2 women and 2 for men.[4] And no, that doesn't mean 7 in one day of the
week; you can't bank 'em, saving them for later. 1 or 2 drinks a day keeps you
healthy and, you know, not making stupid decisions. Be winning!
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Quit smoking. You also probably know that smoking won't do your
3 health any favors either. And it takes a chunk out of your budget, too. And
it can harm those around you -- is that enough reasons for you? If health is
even of the least bit concern to you, quitting will be on your immediate
agenda.
And you don't have to wait decades for quitting to leave its mark, either.
20 minutes after you quit, your heart rate will drop. Minutes! A year after
quitting your risk of heart disease drops to half of what it was. Why wait a
second longer? Your body, your loved ones, and your wallet will thank
you in no time.
Have fun. Because all work and no play makes Jack a dull, sad,
5 unhealthy boy. They just cut out those last two adjectives to make it
sound more pleasing to the ear. But seriously: life needs a little fun or you're
working yourself into an early grave. And what's the point of living anyway if
you're not having any fun? So make it a point to set aside work and do
something you enjoy. All of life will seem better.
Take some time every day and devote it to yourself. Whether it's
meditating, reading, dancing around your living room naked, or going for
a walk, do it and relish it. You deserve it!
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Examples? Park far away from where you're going. Take the stairs
instead of the elevator. Do 5 minutes of core workouts before your
shower. Wash your car by hand. Take your date to the park. There are
opportunities everywhere if you get creative.
Part
3 Having a Healthy Mind
Destress. We talked about having fun before, but we didn't touch very
2 heavily on getting rid of stress, though the two definitely go hand in hand.
But on top of having fun, it's important to manage your stress levels. High-
stress individuals eat more, sleep less, and are generally less healthy on the
whole. Those hormone levels in your head affect just about everything!
The simplest thing you can do is to identify your triggers and not allow
them in your life, at least as much as possible. Then add yoga or
meditation on top of it and declutter your space. You're basically
organizing your life, making sense of it, and then never relinquishing
control.
Sleep. When we don't get adequate sleep at night, our entire lives are
3 affected. We can't focus, we can't pay attention, we eat more, our
hormones get all over the place, et cetera ad infinitum. We all need around 8
hours, but whether you need closer to 7 or 9 is an individual thing.
To make it easier, to get good quality sleep, start disconnecting sooner
rather than later -- hopefully 2 or 3 hours before you go to bed. So get off
the computer, stop staring at your cell phone, and hit "off" on that dang
remote control. Read, take a bath, or just chill with your family or
roommates. Live in the moment.
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Step outside your box. To keep your mind kicking, do something you've
5 never done before. Go to a city you've never been to. Pick up a sport
you've never played. Get creative if you haven't seen your artsy side in years.
Find a hobby that's always intrigued you but you've never gotten around to
and make time for it. You'll feel productive, you'll feel like you've
accomplished something, and, bottom line? You'll feel good. Just what the
doctor ordered.
Whether it's paragliding, taking a cooking class, or stepping into a big city
without a map, there will be something you gain from these new
experiences. Even if it's just a crazy story to tell!
Follow your passion. Really. Because at the end of the day, life without
6 passion isn't a healthy life. Everybody has a dream and even if you can't
make it something you're able to pursue 24/7, it can be something that has its
own little niche in your life. So spend Wednesday afternoon writing your book.
Take guitar lessons at the age of 45. Pack your bags and make that move.
You won't feel content without it.
Happiness is an integral part of being happy, and following your passion
is a good way to ensure that your happiness is here to stay. If it gives you
that warm feeling on the inside, it's meant to be. Never let your passions
fall by the wayside. They're there to keep your heart and mind happy and
healthy.
Community Q&A
Question
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Community Answer
If you have a job that keeps you active (or vigorous hobby such as sports or
dancing), then exercise may not be necessary. Otherwise, without use your
muscles will deteriorate, and you will lose flexibility and mobility. Your
cardiovascular system will be unused to strenuous activity, so when you do
have to push your body (shoveling, carrying groceries, running for the train,
etc.), you run a high risk of injury. And without some sort of routine activity,
your natural lifespan simply won't be as long.
Question
Community Answer
It's bad for your health. Junk food is high in fat, sodium, sugar, etc., and
these things can cause hypertension, diabetes, heart disease, and all kinds
of other problems. It's okay to eat junk food every once in a while, just not all
the time.
Question
Community Answer
Question
Community Answer
Eat until you are comfortably full. While eating, choose healthy food like
fruits, veggies and lean meats. If you do this, you will maintain your health
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Tips
Try to plan out meals ahead of time. Prepackage snacks so when you go for
a nibble, it's just a nibble.
References
1. http://www.huffingtonpost.ca/2013/07/19/juice-cleanses_n_3624797.html
2. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTr
eatmentofHighBloodPressure/Shaking-the-Salt-Habit_UCM_303241_Article.jsp
3. http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
4. http://familydoctor.org/familydoctor/en/prevention-wellness/staying-healthy/heal
thy-living/what-you-can-do-to-maintain-your-health.html
5. http://www.health.harvard.edu/blog/mental-strain-helps-maintain-a-healthy-brai
n-201211055495
6. http://www.cdc.gov/healthyweight/healthy_eating/
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