32 Healthy Lifestyle Tips for Adults

Do you wish to lead a more healthy lifestyle? Are you interested in finding strategies to engage in greater physical activity and improve your diet? The following are some suggestions that can assist you in leading a healthier lifestyle.

As a culture, we are just beginning to realise that the best way to maintain a healthy lifestyle is to take care of our bodies. But, unfortunately, finding time in your day for exercise and fresh food is not always simple. Nevertheless, if you follow these pointers, you can get back on track!

Now that we are adults, we are aware of the significance of leading a healthy lifestyle. Making time for physical activity and healthy eating might be challenging, but the rewards are well worth the effort. You won't have to sacrifice too much of your day-to-day life to live a healthier lifestyle as an adult, thanks to the advice that you'll find in this blog post.

Did you know that leading a healthy lifestyle can help you keep your weight in the healthy range, lower your risk for a wide variety of diseases and ailments, and provide you with more energy?

Getting into the pattern of engaging in behaviours that harm one's health is simple. But, of course, things become much simpler when you're an adult. But now it is time to focus on your health, so take a look at these suggestions and make the first step toward leading a better lifestyle immediately.

If you make healthy behaviours a regular part of your life, you will reduce your risk of developing chronic diseases such as diabetes, cardiovascular disease, and cancer. On the other hand, leading a healthy lifestyle calls for continuous and unwavering effort.

Maintaining a healthy lifestyle is not an easy task, but certain straightforward adjustments can be made for the better. This blog post will offer advice on leading a healthy lifestyle suited for adults, which will assist you in maintaining your progress and feeling fantastic.

Let's get started!

1. Eat A Healthy Diet

Consume various foods, such as fruit, vegetables, legumes, nuts and whole grains, in addition to eating a balanced diet overall. At least five servings of fruit and vegetables (or about 400 grammes) should be consumed daily by adults.

Your fruit and vegetable consumption can be increased if you always include vegetables in your meals, consume fresh fruit and vegetables as snacks, eat a variety of fruits and vegetables, and eat them when they are in season.

Eating healthy will lower your chances of developing malnutrition and non-communicable diseases (NCDs), including diabetes, heart disease, stroke and cancer.

2. Eat Nuts And Seeds

Because of the substantial amount of fat they contain, some people avoid eating nuts. On the other hand, nuts and seeds pack an impressive nutritional punch. They are a fantastic source of protein, fibre and a wide range of essential vitamins and minerals.

Consuming nuts regularly may assist in weight loss and lower the chance of acquiring type 2 diabetes and heart disease.

In addition, the findings of a large observational study indicated that low consumption of nuts and seeds might be associated with an increased mortality risk due to cardiovascular disease, stroke, or type 2 diabetes.

3. Consume Less Salt And Sugar

Because the average Filipino consumes twice the amount of sodium advised, they are at an increased risk of developing hypertension, which raises the chance of developing cardiovascular disease and stroke. Salt is the primary source of sodium for most individuals.

Bring your daily intake of salt down to 5 grammes, which is about comparable to one teaspoon. It is much simpler to achieve this result if, when preparing meals, you reduce the amount of salt, soy sauce, fish sauce and other high-sodium condiments that you use. For example, suppose you remove salt, seasonings and condiments from your dining table. If you avoid eating salty snacks, select products with lower sodium content.

Conversely, taking an excessive amount of sweets is associated with an increased risk of dental decay and an undesirable increase in body weight. As a result, the consumption of free sugars ought to be decreased to less than ten per cent of the total energy consumed by either adults or children.

It is the same as 50 grammes, approximately 12 teaspoons for an adult. Because of the additional positive effects on one's health, we advise keeping consumption to less than 5% of total energy intake. Limiting your consumption of sugary snacks, candies, and beverages that are sweetened with sugar is one way to lower the amount of sugar you take in daily.

4. Avoid Ultra-Processed Foods

Foods containing elements that have been considerably altered from their original form are considered ultra-processed foods. They frequently include additives such as additional sugar, highly refined oil, salt, preservatives, artificial sweeteners, colours and flavours. Other common additives include added sugar and highly refined oil.

Examples include:

• snack cakes and other quick foods
• dinners that are frozen
• foods packaged in cans and chips

The great palatability of ultra-processed meals means that it is easy to consume too much of them. They also stimulate reward-related brain regions, which contribute to increased calorie consumption and weight gain. According to several studies, diets high in ultra-processed foods can play a role in developing chronic diseases such as obesity, type 2 diabetes and heart disease.

In addition to low-quality components such as processed carbohydrates, added sugar and inflammatory fats, these foods typically contain low fibre, protein and other essential nutrients. As a result, the majority of the calories they offer are useless.

5. Base Your Diet On Plenty Of Foods Rich In Carbohydrates

Carbohydrate-dense meals like cereals, rice, pasta, potatoes and bread should make up around half the total number of calories we consume daily. It is recommended that at least one of these be included in each meal. Your consumption of foods made with whole grains, such as bread, pasta and cereals, will lead to an increase in your daily fibre intake.

6. Reduce Intake Of Harmful Fats

The percentage of total calories that come from fats should be less than thirty per cent. Therefore, it will assist in preventing the unhealthy growth of weight and NCDs. There are many distinct kinds of fats, but unsaturated fats are the healthiest choice, followed by trans fats and saturated fats.

We advocate reducing the consumption of saturated fats to less than 10% of total energy, reducing trans fats to less than 1% of total energy, and replacing both types of fats with unsaturated fats.

Saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard. Trans-fats are found in baked and fried foods, pre-packaged snacks, frozen pizza, cookies, biscuits, and cooking oils and spreads. Unsaturated fats are preferred and can be found in fish, avocados and nuts, as well as in sunflower, soybean, canola and olive oils.

7. Enjoy Plenty Of Fruits And Vegetables

Fruits and vegetables are among the most important foods since they provide sufficient fibre, vitamins, and minerals. As a result, we ought to make it a goal to consume at least five servings daily.

For instance, a glass of fresh fruit juice with breakfast, possibly an apple and a piece of watermelon for a snack, and a substantial portion of various veggies with each meal.

8. Don’t Fear Coffee

Although there is considerable debate about it, coffee is laden with numerous health advantages.

Coffee use has been associated in some research with increased longevity and a decreased risk of developing type 2 diabetes, Parkinson's disease, Alzheimer's disease, and a wide variety of other diseases and conditions. In addition, coffee is an excellent source of antioxidants.

The most beneficial amount that appears to be consumed is between three and four cups per day. However, pregnant women should limit their intake or altogether avoid it because it has been associated with low birth weight.

However, the use of coffee and other caffeine products should be kept to a minimum if possible. Caffeine consumption in excess can cause health problems such as restless legs syndrome and irregular heartbeats.

If you want to drink coffee without jeopardising your health or safety, limit your daily intake to fewer than four cups and steer clear of ingredients that are heavy in calories and sugar, such as sweetened creamer.

9. Drink Plenty Of Fluids

At least one and a half litres of liquids should be consumed daily by adults. Or even more if it's extremely hot out or they're going to be doing a lot of vigorous activity. Naturally, water is the best source, and we can use either tap water or mineral water.  It can be still or effervescent, plain or flavoured and any combination thereof. Occasionally, beverages such as fruit juices, tea, soft drinks, milk and other beverages are OK.

10. Drink Only Safe Water

It is possible to contract water-borne diseases, such as cholera, diarrhoea, hepatitis A, typhoid and polio, as a result of drinking contaminated water. At least two billion people throughout the world get their drinking water from a source that has been tainted with faeces.

To ensure that the water you're drinking is safe, you should check with the water concessionaire and the water refilling station. If you are in an environment where the water source is unknown to you, you should boil the water for at least one minute. It will destroy hazardous organisms that are found in the water. After that, please wait for it to cool down before consuming it.

11. Avoid Harmful Use Of Alcohol

No alcohol consumption amount is considered safe. Consuming alcohol can result in a variety of adverse health effects, including mental and behavioural disorders (such as alcoholism), major noncommunicable diseases (NCDs) such as cirrhosis of the liver, certain cancers and heart disease, as well as injuries brought on by acts of violence, as well as road brawls and collisions.

12. Don’t Smoke

The use of tobacco products can lead to noncommunicable diseases (NCDs) such as lung disease, heart disease and stroke. Furthermore, through exposure to secondhand smoke, even people who do not engage in the act of smoking themselves can be killed by tobacco use. There are around 15.9 million persons in the Philippines who use tobacco. However, seven out of ten smokers are either interested in quitting or want to quit soon.

It is never too late to break the smoking habit if you are a smoker. When you finally do it, you will start to feel instant and long-term improvements in your health. If you do not smoke, that is a very positive trait. Stay away from tobacco products and fight for your right to breathe air free of secondhand smoke.

13. Eat Regularly, Control The Portion Size

Consuming a wide variety of meals consistently and in appropriate portions is the most effective way to maintain a balanced diet.

Skipping meals, particularly breakfast, can lead to uncontrollable hunger, which can frequently be followed by helpless overeating as a response. Snacking between meals might help manage hunger, but it should never take the place of eating regular meals.

You might eat yoghurt, a handful of fresh or dry fruits or veggies (like carrot sticks), unsalted nuts, or bread with cheese as a snack. Other options include dried fruits and vegetables, fresh fruits and vegetables and nuts.

By paying attention to the size of our portions, we can ensure that we do not consume excessive calories, which will enable us to continue eating all of the foods we enjoy without giving up any of them.

• It is helpful to cook the appropriate amount of food to avoid overeating.
• One hundred grammes of meat, one medium-sized piece of fruit, and half a cup of raw spaghetti are some examples of suitable portion sizes.
• When serving smaller portions, using plates of a smaller size is helpful.
• It might be easier to regulate portions if packaged foods displayed their calorie counts on the packaging.
• A friend and I could split some of the food if we ate out.

14. Be Active

Any body movement that is produced by the skeletal muscles and requires the expenditure of energy is considered to be a form of physical activity. It encompasses physical activity and pursuits carried out in the course of working, playing, performing tasks around the house, going on vacation, and participating in leisure activities.

Your age group determines the quantity of physical activity that you require. However, persons between 18-64 years old should engage in at least 150 minutes of physical activity throughout the week at a moderate level. Increasing the amount of time spent engaging in physical exercise of a moderate level to 300 minutes per week will provide further health benefits.

15. Get Enough Good Sleep

There is a significant connection between getting enough sleep and having a healthy immune system. Your body repairs itself and gets stronger while sleeping if you get seven to nine hours of sleep every night. A restful night's sleep is critical to maintaining your physical and mental well-being.

16. Maintain A Healthy Body Weight

Our optimal weight is determined by several characteristics, including our gender, height, age and genetic makeup. The chance of developing a variety of ailments, including diabetes, cardiovascular disease and cancer, is increased when obese individuals are also overweight.

Consuming more calories than our bodies require causes us to store excess fat. The additional calories can originate from any caloric ingredient, including protein, fat, carbohydrates or alcohol. Nevertheless, fat is the caloric source that contains the greatest amount of concentrated energy.

The use of our bodies in physical activity not only helps us get rid of excess energy but also improves our mood. The takeaway here is rather straightforward: if we don't want to get fatter, we need to eat less and get more exercise.

17. Protect Yourself From The Sun

A higher likelihood of developing skin cancer is linked to sun exposure that is both prolonged and frequent. As a result, you should try to limit the amount of time you spend in the sun, and whenever you go outside, you should take precautions to shield your skin from the sun's harmful rays by applying sunscreen and wearing clothes with long sleeves.

18. Check Your Blood Pressure Regularly

High blood pressure, often known as hypertension, is sometimes referred to as a "silent killer". It is because many people with hypertension could not aware that they have the problem because the condition might not have any symptoms. However, if it is not treated, hypertension can lead to various disorders affecting the heart, brain, and kidneys.

Have a health professional check your blood pressure regularly so that you can keep track of your readings. If your blood pressure is consistently high, you should consult a medical professional for guidance. It is an extremely important factor in the management and prevention of hypertension.

19. Cover Your Mouth When Coughing Or Sneezing

Airborne transmission is responsible for the spread of diseases such as influenza, pneumonia and tuberculosis. When infected individual coughs or sneezes, for instance, airborne droplets that contain infectious organisms can be spread to other people and spread the disease.

Make sure that you have a face mask on or use a tissue to cover your mouth before you start coughing or sneezing, and then properly dispose of the tissue after you finish. When you cough or sneeze, cover as much of your mouth as you can with the crook (or the inside) of your elbow if you do not have a tissue handy. It will help prevent germs from spreading.

20. Take Antibiotics Only As Prescribed

One of the most significant challenges confronting the world's public health in our generation is antibiotic resistance. When antibiotics lose their effectiveness, it is more difficult to treat bacterial infections, resulting in higher medical costs, extended hospital admissions and an increased risk of death.

Because of improper use and excessive use in both humans and animals, antibiotics are losing their effectiveness. Antibiotics should never be taken unless directed by a doctor or other licenced medical expert. And after receiving your prescription, be sure to finish the full course of treatment as directed. Antibiotics should never be shared.

21. Get Tested

Getting tested is essential in determining your current health condition, particularly regarding sexually transmitted diseases (STIs), hepatitis B and tuberculosis. Getting tested is crucial in knowing your health status (TB). If treatment is not received, these disorders can result in major consequences and, in extreme cases, even death.

If you are aware of your status, you can either continue taking precautions to avoid contracting these diseases or, if you are found to be HIV positive, you will be able to receive the necessary medical attention and treatment. But first, visit a public or private health facility to check yourself out, whichever makes you feel the most at ease.

22. Prevent Mosquito Bites

The mosquito is widely considered the most dangerous critter on the planet. Unfortunately, people living in those locations are at risk of contracting mosquito-borne diseases such as dengue, chikungunya, malaria and lymphatic filariasis because mosquitoes spread these diseases. You and the people you care about can be protected from diseases carried by mosquitoes by taking a few straightforward precautions, though.

Suppose you are going to be travelling to a region that is known to have diseases that are transmitted by mosquitoes. In that case, you should talk to a doctor about getting vaccinated against diseases like Japanese encephalitis and yellow fever or whether you need to take antimalarial medication.

Put on long-sleeved, light-coloured shirts and slacks and use insect repellent to keep the insects away. At home, protect yourself from mosquitoes by installing screens in your windows and doors, using bed nets, and giving your environment a weekly deep clean.

23. Get Vaccinated

Vaccines are widely recognised as one of the most successful methods for warding against disease. Vaccines effectively protect against diseases such as cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, etc., typhoid and yellow fever. Vaccines work in conjunction with your body's natural defences to achieve this.

As part of the normal immunisation programme run by the Department of Health in the Philippines, free vaccines are made available to infants and young children who have not yet reached their first birthday. On the other hand, if you are an adult or adolescent, you can consult a medical professional about your immunisation history or get vaccinated yourself.

24. Manage Your Stress

It is well-established that stress can bring on a variety of ailments, from headaches to heart conditions. Find activities that help you relax, such as going to the movies to watch a humorous movie, painting, going for long walks, working in the yard, listening to music in a bubble bath or viewing a hilarious movie online.

Conversation with loved ones and close friends is an additional productive method for releasing unpleasant ideas and emotions. When you tell trusted others how you're feeling, it can provide almost instantaneous stress relief and help you let go of built-up tension.

25. Breastfeed Babies From 0 To 2 Years And Beyond

The optimum diet for newborns and infants can be obtained by breastfeeding, which is the greatest method available. We strongly encourage new mothers to begin nursing their infants within the first hour after the birth of their child. The baby's good development needs to have breast milk throughout the first six months of their life.

It is advised that breastfeeding be continued for at least the first two years of a child's life and possibly longer. Nursing is helpful for the mother and the child since it lowers the woman's risk of developing breast and ovarian cancer, type II diabetes and postpartum depression. In addition, breastfeeding is excellent for kids.

26. Clean Your Hands Properly

Proper hand hygiene is essential for those working in the medical field and everyone. It is important to keep one's hands clean to stop the transmission of contagious diseases. When your hands are dirty, wash them with soap and water or rub them with an alcohol-based solution. Washing your hands with soap and water is the most effective option.

27. Practice Safe Sex

It is essential to your physical and mental health, as well as your general well-being, that you take care of your sexual health. Responsibly engage in sexual activity to reduce your risk of HIV and other sexually transmitted illnesses, such as gonorrhoea and syphilis. In addition, it is possible to avoid contracting HIV by using preventative measures, including pre-exposure prophylaxis (PrEP) and condoms, which offer protection against HIV and other sexually transmitted infections (STIs).

28. Follow Traffic Laws

Over one million people worldwide lose their lives in traffic accidents yearly, and many more are injured. However, you can avoid injuries sustained as a result of motor vehicle accidents by implementing several preventative measures by the government. These include stricter laws and stricter enforcement of those laws, better infrastructure and vehicle standards and enhanced post-crash care.

You may help prevent car accidents by abiding by traffic regulations and always utilising safety equipment, such as seatbelts for adults and child restraints for your children, helmets while riding a motorcycle or bicycle, not drinking and driving, and not talking on a cell phone while behind the wheel.

29. Prepare Your Food Correctly

More than 200 diseases, ranging from diarrhoea to cancer, are caused by consuming unsafe food that contains harmful bacteria, viruses, parasites or chemical substances. These contaminants can be found in food. Therefore, when you go to the market or the shop to buy food, you should inspect the labels and the actual product to confirm that it is safe to eat.

If you are going to be preparing food, you need to make sure that you follow these five steps to ensure that the food is safe to eat:

• maintain cleanliness;
• distinguish between raw and cooked foods;
• cook food thoroughly;
• maintain food at safe temperatures;
• use water and safe raw materials.

30. Talk To Someone You Trust If You're Feeling Down

Over 260 million people worldwide are affected by depression, making it one of the most prevalent illnesses in the world. There are many different ways in which depression can present itself, but one of its symptoms is the feeling that there is no use in trying to improve one's situation or that one's efforts are pointless. Another symptom of depression is having an overwhelming sense of pain.

Please remember that you are not the only one going through this right now. Discuss your feelings with someone you can rely on, such as a member of your family, a close friend, a trusted coworker or mental health professional.

31. Have Regular Check-Ups

Checkups consistently can help detect any health issues before they become problematic. In addition, health experts can assist in detecting and diagnosing health problems at an earlier stage when the patient's prognosis for treatment and recovery is more favourable. Visit the health centre located closest to you to learn more about the medical services, screenings, and treatments available to you.

32. Start Now! And Keep Changing Gradually

It is far simpler to keep up with significant lifestyle changes when implemented gradually rather than all at once. For instance, for the next three days, you may keep a journal in which you record the meals and beverages you consume throughout the day and the amount of activity you engage in.

After that, it won't be hard to see the areas in which you may use some improvement:

• Skipping breakfast? You might want to try gradually incorporating it into your routine by starting with a piece of bread, a bowl of muesli or some fruit.
• Too little consumption of fruits and vegetables? You can begin by introducing one new daily component as a starting point.
• What are some of your go-to fatty foods? Eliminating them all of a sudden could backfire and cause you to revert to your previous ways of doing things. Instead, you might choose foods that are lower in fat, eat them less frequently and cut down on the amount you consume.
• Is there not enough action? For example, a good beginning step could be to take the stairs whenever possible.