Healthy habits are hard to form and easy to break, but they're the only way to maintain good health and healthy habits throughout your adult years.
Fortunately, though, it's never too late to start! These eight healthy habits can be adapted to fit your needs and lifestyle.
So you can start implementing them now.
You'll feel better, look better, and live longer with these healthy habits!
1) Healthy habits: Stop drinking sugar
It's hard to believe that so many foods are sweetened with sugar, but it's true.
Whether you're enjoying a glass of apple juice or a bite from an energy bar, you're likely consuming a lot more sugar than you think.
The average American eats about 21 teaspoons of added sugar per day—almost three times more than nutritionists and dietitians recommend!
To make matters worse, most people don't even realize they're consuming large amounts of added sugars because they don't realize they're in their favorite foods.
If you want to improve your health, reducing your refined sugar intake is a great place to start.
Reducing your intake of added sugars will help you live longer and reduce your risk of obesity-related diseases such as diabetes, heart disease and cancer;
It can also help improve your mood and cognition. In other words: Try cutting back on sugar today! You will not regret it.
2) Choose whole grains
Whole grains are rich in fiber, vitamins and minerals – all of which help prevent chronic disease.
But contrary to popular belief, eating them doesn't mean you'll eat fewer calories.
An effective way to make sure you're getting enough whole grains is to choose items labeled 100% whole wheat or 100% whole grains.
If a product says it contains whole grains but doesn't have these designations, read the label carefully: It may be made with partially refined flour instead of whole grain flour.
Also, look for foods that are high in fiber (at least 3 grams per serving). This will tell you something about how many whole grains are in there.
3) Healthy habits: Eat fruits and vegetables daily
Maybe you've heard that eating fruits and vegetables is a good idea, or maybe you're reading this for the first time.
If not, now you know. Although it may be difficult at first, after some practice, these healthy habits can make your life easier.
Consider our quick and helpful guide on how to get started! A lack of vitamins and minerals can lead to deficiencies that can lead to health problems and illnesses, so it's crucial to regularly monitor and replace your intake.
According to Joe Milner, Ph.D., consuming more than 200 milligrams of vitamin C per day protects against upper respiratory infections, colds, and sore throats.
One place to get this vitamin is citrus fruits such as oranges or grapes. green pepper; broccoli; strawberries; Watermelon; Grapes, for example, kiwifruit, peas or papaya.
4) Healthy habits: Avoid red meat
Most people are familiar with the health problems caused by excessive consumption of red meat, such as high cholesterol and heart disease.
If you're in good health, cutting back on red meat may be a smart choice;
It's practically a must if you have diabetes or heart disease. Red meat is one of your biggest sources of saturated fat and cholesterol—
which can increase your risk for other health problems like cancer—so reducing intake helps keep your heart health overall.
An easy way to cut back is to replace ground beef in your favorite recipes with turkey.
Like chili and tacos. And always go lean when choosing cuts of red meat at the grocery store, since extra grease adds more calories and saturated fat to each serving.
Looking for healthier protein options? Try eating white meat like fish and chicken instead.
5) Healthy habits: Sleep at least 8 hours
We're all guilty of missing a few hours of sleep here and there, but getting at least eight hours of sleep every night is important to your health.
Don't mess around in your sleep! Sleep is essential for brain function and repair, maintaining stable blood sugar levels, combating stress, and more.
Your body will tell you when it needs rest - so listen! If you find yourself battling frequent drowsiness or low energy, try making some adjustments to see if it helps.
Allow at least eight hours of sleep each night and don't push it when you need rest.
It is so precious! And really, anything less than six hours of sleep can have a lasting effect on your mood and performance throughout the day.
Make sure you catch enough ZZZZ's today! A way to know if you're really getting enough sleep?
You should wake up without an alarm most mornings, refreshed and alert with plenty of time before starting work or school.
Amounts vary from person to person based on their lifestyle, Dr. Marks said.
6) Healthy habits: Exercise daily
A study published in Medicine and Science in Sports and Exercise found that people who exercised daily for 12 weeks lowered their blood pressure enough to prevent increases in their resting systolic and diastolic blood pressure.
The numbers are recorded when your heart rate is at rest.
If you've been putting off exercise because it seems too hard, don't sweat it.
Researchers say just 10 minutes of exercise a day can help lower your blood pressure.
Work from there if you can (you may need to schedule a few mini-workouts throughout the day). Just get moving!
It is one of those rare health strategies that provide multiple benefits at once. Bonus:
Working out burns calories, which can accelerate weight loss—if dieting isn't something you're worried about right now.
Resistance training increases metabolism by breaking down more muscle tissue than other workouts;
Combine aerobic exercise with resistance training to burn an extra 300 calories per week compared to aerobic exercise alone or resistance training alone.
According to a 2006 research review published in JAMA Internal Medicine.
Yes! and no thank you. Carrying extra pounds increases inflammation and blocks certain hormones that help regulate stress;
This puts more wear on your joints. It can make everyday aches and pains worse…
This brings us back to the stress of carrying extra pounds!
7) De-stress through meditation or yoga
Both practices are not only stress relievers, but scientific studies have shown that the brains of people who meditate or practice yoga are more active and active than those who don't.
Practice these types of mindfulness exercises regularly to keep your mind alert and stress levels low.
You'll be more productive (and less stressed) in no time! If you want to start practicing meditation without getting too fancy, check out guided apps like Headspace or Stop, Breathe & Think.
You can use an app like Yoga Studio to learn some of our favorite yoga poses.
These are two fantastic and budget-friendly options! A 20-minute workout is a short workout every day.
Whether it's a brisk walk, strength training, or an intense boot camp session, building up over time is an efficient use of time.
The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity exercise per week.
This equates to about 20 minutes of physical activity per day.
Exercise doesn't need to feel overwhelming, either; There are many low-impact activities such as biking, hiking and kayaking.
If you do some brisk walking on your lunch break, you can easily meet your goal!
8) Take vitamin supplements
Do you think you are getting enough nutrients in your diet?
Have you ever wondered if your vitamin levels are too low?
If you're concerned about your diet and aren't sure where to start, consider taking a multivitamin.
This will help ensure that your body is getting all the vitamins, minerals and nutrients it needs.
All types of vitamin supplements come in liquid and powder capsules.
Be sure to check with your doctor before starting any supplement regimen.
Remember, vitamins are only supplements; They do not replace good eating habits or change dietary needs.