Tips for maintaining a healthy lifestyle
The importance of practicing healthy habits to ensure a long life has never been more pressing. With pollution on the rise because of industrial expansion and the excessive use of automobiles, the environment is full of toxic chemicals that are detrimental to health. Similarly, now people have such busy and fast-paced lives that instead of choosing fresh fruits and vegetables and preparing a wholesome meal at home, they rely on frozen and pre-packaged foods. Unlike natural whole foods, these items are loaded with additives and preservatives and are detrimental to health.
All these factors combined contribute to a very unhealthy lifestyle increasing the risk of major illnesses like diabetes and cardiac disease. One of the foremost causes of death in America is sudden cardiac arrest. Scientists estimate that more than 350,000 people will encounter cardiac arrest this year. Hence, it is necessary to take preventative measures. For those who have already suffered cardiac arrest, keeping an AED is imperative to reestablish a normal heartbeat in case of a mishap.
What is an AED?
It is an automated external defibrillator that helps stabilize those undergoing sudden cardiac arrest. It is an innovative and easy-to-handle medical device that interprets the heart's rhythm and, if irregular, it supplies a small electrical shock that stimulates the heart to restart and establish a regular rhythm. Since cardiac arrests are a common phenomenon now and AEDs are small and compact devices that are user-friendly, they are present in most offices and public buildings. Avive is a sophisticated tech company that produces portable AEDs that you can carry with you all the time because anyone, anywhere and at any time, can encounter sudden cardiac arrest owing to people's prevalent unhealthy habits. On average, an AED costs between $900 to $2500. The Avive AED price makes it a relatively affordable option since it is small, portable, and comes with an 8-year warranty!
You can prevent your health from deteriorating to this extreme by changing your lifestyle and incorporating healthy habits. If you wish to turn your life around, read below for some excellent tips.
Eat nuts and seeds
It is a common misconception that nuts and seeds are high in fat, so most people avoid consuming them. However, nuts and seeds richly contain vital nutrients such as protein, fiber, vitamins, and minerals, which are beneficial for good health. Since nuts contain fats, they keep you satiated for a longer duration which helps in losing weight and decreases the chance of developing type 2 diabetes and heart disease. Additionally, according to an observational study, an inappropriately low intake of nuts and seeds was potentially connected to a higher occurrence of death from heart disease, stroke, or type 2 diabetes.
Drink more water
Staying hydrated is vital for maintaining good health because water is the major constituent of our body weight. It is essential for the optimal functioning of our body. Hence regardless of the exercise regimen you follow, hydrate well. Whether you're going off to spin class, boot camp, or any other workout program, drink adequate water before and after the session is over to sustain your energy levels. However, refrain from grabbing just anything for the sake of hydration.
Most athletic drinks, supposedly rich in electrolytes, contain unnecessary calories. This defeats the purpose of a workout. Having plain water is usually enough unless you exercise for longer than an hour. However, if your workout sessions last longer than an hour or you perform high-intensity training, you can opt for regular sports drinks. These drinks will give you a beneficial energy boost and replenish the nutrients you lost since they are rich in minerals, electrolytes, and vitamins.
Cut out UPFs
Ultra-processed foods (UPFs) are the most harmful addition to our lives. They contain highly modified ingredients from their original form. These include additives such as added sugar, excess oil, salt, colors, flavors, preservatives, and artificial sweeteners. UPFs include chips, cookies, pre-packed frozen meals, fast food, and cakes. UPFs are extremely detrimental to health because food developers have created them to be highly flavorful, so it is easy to consume them in excess.
Additionally, they stimulate the reward centers in the brain, creating feelings of happiness and euphoria when people eat them. This effect causes excess consumption resulting in weight gain. According to several studies, diets high in ultra-processed food lead to chronic inflammatory diseases, obesity, type 2 diabetes, and heart disease.
Get proper sleep
Getting enough quality sleep has a noticeable impact on overall health and wellness. Inadequate sleep results in insulin resistance, which creates a misbalance between appetite-regulating hormones. Poor sleep also decreases mental and physical performance. Inadequate sleep is one of the foremost factors causing weight gain and obesity because people without enough sleep make unhealthy food choices. They opt for foods that are higher in fat, sugar, and calories, leading to excess weight gain.
Practice portion control
Consider portion control if you intend to lose a few kilograms or maintain your current weight. To do so, start by paying close attention to your current eating habits. For example, if your meat occupies more than half of your plate, you may want to consider replacing it with veggies or a mixture of veggies and fresh fruit and reduce your serving of meat by half. This guarantees you a healthy mix of all essential macronutrients like proteins, fats, and carbs.
Change your exercise routine
Adding some variation to your workout routine is advisable because it challenges new muscles. If your weight plateaus on the scale or your body does not experience the same fatigue after the workout session, consider changing your exercise. The general rule while walking or running is to increase the number of miles run by 5 to 10% each week. Doing so will sufficiently challenge your fitness and stamina.
Conclusion
It is never too late to start living a healthier life, especially since there are many options to help you achieve your fitness goals. You can easily customize your wellness journey, from changing your dietary habits to finding the most suitable fitness gear for your exercise routine. Remember that a few simple steps can significantly improve your health, so do not get overwhelmed and take one small step at a time.
