Benefits of Healthy Lifestyle (8 Tips on How to Start a Healthy Diet)

Health is a vital resource in human life and a healthy lifestyle is required to stay healthy. But actually, there is no precise definition of a healthy lifestyle. (Risher, 2021) But there are some effective ways or guidelines that help to stay healthy.

This article discusses the importance and benefits of a healthy lifestyle. Also, the guidelines given by the World Health Organization (WHO) on how to lead a healthy lifestyle are presented in simple language. Also at the end of this article are 8 healthy eating tips from the UK’s National Health Service (NHS) that will play a vital role in staying healthy.

What is a healthy lifestyle? (What is a healthy lifestyle?)

Healthy lifestyles vary from person to person. Because not all people have the same needs or standards of well-being. However, overall health or well-being means being free from physical and mental diseases. At the same time, they get longer lives which is desired by all.

A healthy lifestyle includes all aspects of life, including diet, cleanliness, exercise, medical care, and occupation. That is, a healthy lifestyle is indicated by doing almost all the activities of daily life according to specific rules.

Why a Healthy Lifestyle is Important?

Why is a healthy lifestyle or healthy lifestyle necessary? The answer is that a healthy lifestyle is crucial if one wants to live a disease-free and healthy life as well as longevity.

In the same way, an unhealthy lifestyle leads to various physical and mental diseases. For example: As a result of irregular eating habits for a long time, various diseases of the digestive system are seen. Again, the risk of cardiovascular diseases increases due to lazy and idle life.

Importance of a healthy lifestyle

In the beginning, the question may arise in the mind what are the benefits of a healthy lifestyle? A healthy lifestyle has many benefits which are highlighted below. (Risher, 2021)

Boosts the body’s immune system and reduces the risk of various long-term and complex diseases including high blood pressure, diabetes, and cancer. Communication with the hospital is reduced, which means costs related to seeing doctors and receiving treatment are reduced.

A study by the American Heart Association (AHA) found that a healthy lifestyle plays a significant role in reducing premature mortality (Risher, 2021).

Also, broadly speaking, a healthy lifestyle can be beneficial for the environment. Avoiding processed foods is essential to a healthy lifestyle. Producing processed food causes deforestation produces greenhouse gases and requires the use of plastic for storage, which is extremely harmful to the environment. (Risher, 2021)

How to Maintain a Healthy Lifestyle?

The guidelines given by the World Health Organization (WHO) regarding healthy lifestyles are mentioned below. (WHO, 2019)

One of the most important elements for maintaining the normal functioning of the body is food. In taking this food, it should be observed that the food is healthy and balanced and also the food should be taken at the right time and in moderate quantity. At the end of this section, healthy food lists are discussed.

Smoking increases the risk of lung cancer and heart disease. It can also cause various diseases in the body, including male erectile dysfunction (ED – Erection Dysfunction). And so it is important to give up the habit of smoking.

Alcoholism can cause various mental problems including liver cirrhosis, and cancer. And so you should refrain from drinking alcohol. Remember that there is no safe level of alcohol consumption.

Healthy Lifestyle

If you don’t work or exercise, excess calories are stored as fat in the body. And due to this excess weight or obesity is seen with increased abdominal fat. Physical activity or exercise is essential to avoid this situation. Exercising at least 20 to 30 minutes daily is beneficial for health.

Disease

High blood pressure is called the silent killer disease. Because in most cases, there are no symptoms in the initial stage of high blood pressure. And so, blood pressure should be checked regularly. And also, if necessary, you should take medicine regularly as per the doctor’s advice.

Testing is an important step for diagnosis before treatment. If the disease is not diagnosed and treated at the right time, the disease continues to get complicated which eventually leads to death. It is also important to get tested to prevent certain diseases.

Eg: Both boys and girls should get a blood test before marriage to prevent thalassemia disease.

Vaccination

Vaccination should be done against all the diseases for which vaccination is prescribed. Eg: At present, it is necessary to take covid vaccine to prevent corona. In addition, HPV (Human Papilloma Virus) vaccine is recommended for girls between the ages of 11 and 26 to prevent cervical cancer. And for babies, six vaccinations from birth should be taken at the right time.

Legitimate relationships and safe sexual intercourse must be done. Illegal and multiple sexual relationships can lead to the transmission of various complicated sexual diseases (STDs – Sexually transmitted diseases). For example: AIDS, HPV infection, gonorrhea, syphilis, etc.

To avoid infectious diseases (Influenza, Pneumonia, Tuberculosis, Covid-19) one must follow proper hygiene rules. For example: Use a tissue or handkerchief while sneezing and coughing. Or cover your face with your elbow.

Mosquito-borne diseases such as malaria, dengue, chikungunya, lymphatic filariasis, etc. should be covered with mosquito nets to sleep (even during the day). Also, to prevent the spread of mosquitoes, care should be taken so that water does not accumulate there.

After the birth of the baby, the mother should breastfeed for 2 years. Mother’s breast milk is the most beneficial and healthy for the baby. And if the baby is breastfed, it reduces the risk of breast cancer in the mother.

Antibiotic

Antibiotic resistance has become a major problem for human health nowadays. And so to prevent this problem, you should avoid using drugs unnecessarily.

Food should be prepared according to proper rules. Prerequisite for food preparation is cleanliness and also cooking in such a way that the food is cooked well. Viral bacteria can survive in undercooked food. Also, avoid using extra spices in food.

Personal hygiene must be followed. Wash your hands thoroughly with soap before eating and after going to the toilet.

The cure for mental illness should overcome shame and resort to a doctor. And for prevention, especially to remove sadness or depression, you have to mingle with family and friends sincerely.

Traffic laws must be obeyed to avoid any road accidents. Alcoholism can cause various mental problems including liver cirrhosis, and cancer. And so you should refrain from drinking alcohol. Remember that there is no safe level of alcohol consumption.

If you don’t work or exercise, excess calories are stored as fat in the body. And due to this excess weight or obesity is seen with increased abdominal fat. Physical activity or exercise is essential to avoid this situation. Exercising at least 20 to 30 minutes daily is beneficial for health.

High blood pressure is called the silent killer disease. Because in most cases, there are no symptoms in the initial stage of high blood pressure. And so, blood pressure should be checked regularly. And also, if necessary, you should take medicine regularly as per the doctor’s advice.

Testing is an Important Step for Diagnosis Before Treatment

If the disease is not diagnosed and treated at the right time, the disease continues to get complicated which eventually leads to death. It is also important to get tested to prevent certain diseases.
Eg: Both boys and girls should get a blood test before marriage to prevent thalassemia disease.

Vaccination should be done against all the diseases for which vaccination is prescribed. Eg: At present, it is necessary to take covid vaccine to prevent corona. In addition, HPV (Human Papilloma Virus) vaccine is recommended for girls between the ages of 11 and 26 to prevent cervical cancer. And for babies, six vaccinations from birth should be taken at the right time.

Legitimate relationships and safe sexual intercourse must be done. Illegal and multiple sexual relationships can lead to the transmission of various complicated sexual diseases (STDs – Sexually transmitted diseases). For example: AIDS, HPV infection, gonorrhea, syphilis, etc.

To avoid infectious diseases (Influenza, Pneumonia, Tuberculosis, Covid-19) one must follow proper hygiene rules. For example: Use a tissue or handkerchief while sneezing and coughing. Or cover your face with your elbow.

Mosquito-borne diseases such as malaria, dengue, chikungunya, lymphatic filariasis, etc. should be covered with mosquito nets to sleep (even during the day). Also, to prevent the spread of mosquitoes, care should be taken so that water does not accumulate there.

After the birth of the baby, the mother should breastfeed for 2 years. Mother’s breast milk is the most beneficial and healthy for the baby. And if the baby is breastfed, it reduces the risk of breast cancer in the mother.

  • Antibiotic resistance has become a major problem for human health nowadays.
  • And so to prevent this problem, you should avoid using drugs unnecessarily.
  • Antibiotics should not be taken without consulting a doctor.
  • Food should be prepared according to proper rules.

Prerequisite for food preparation is cleanliness and also cooking in such a way that the food is cooked well.
Viral bacteria can survive in undercooked food. Also, avoid using extra spices in food.

Personal hygiene must be followed. Wash your hands thoroughly with soap before eating and after going to the toilet.

The cure for mental illness should overcome shame and resort to a doctor. And for prevention, especially to remove sadness or depression, you have to mingle with family and friends sincerely.

Traffic laws must be obeyed to avoid any road accidents.

Food list for healthy living

To stay healthy, you need to take food according to the body’s needs. Generally, a man needs 2500 calories a day and a woman needs 2000 calories. The UK National Health Service (NHS) guidelines for healthy eating are summarized below. (NHS, 2019)

Eat more fiber-rich foods. For example potatoes, bread, brown rice, pasta, cereals, etc

  • Eat plenty of vegetables and fruits. Especially eating seasonal fruits such as mango, jackfruit, litchi, watermelon, and pineapple in summer and orange, lemon, amlaki, etc. in winter is beneficial for health.
  • Saturated fat and trans fat should be excluded from the food list which are very harmful to health. Also, sugar should be avoided because sugar is called white poison
  • Instead of meat as a slice of animal meat, fish should be used more often.
  • Excess salt should not be consumed with food. The daily maximum dietary salt intake for an adult is 6 grams
  • Care should be taken not to accumulate excess calories in the body as a result of taking food. That means eating in moderation and exercising regularly
  • Drink enough pure water. It is recommended to drink at least 6 to 8 glasses of water daily. However, drinking carbonated beverages is not healthy
  • Many people skip breakfast for weight control but it is harmful to health. And so breakfast should be eaten at the right time but definitely in quantity

A healthy lifestyle is essential for living a healthy and beautiful life. And therefore one should try to follow the scientific and effective methods given by the WHO and NHS mentioned above. But if it is not possible to follow all the rules at once, it can be started gradually.

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