Get healthy and you’ll be less prone to medical conditions. Good health also means having a positive mental state and being physically fit. The fastest way to get healthy is with science-backed plans for a balanced diet and exercise, in an environment that’s supportive and encouraging. That’s what we offer with The Pritikin Longevity Program. Eat a variety of foods. Variety is a key element of healthy eating and helps ensure that you get all the nutrients your body needs. This is because different foods offer a mix of nutrients, including antioxidants, vitamins and minerals (USDA, 1981). Eating a range of foods from the core food groups (vegetables, fruit, whole grains, dairy and lean sources of protein) each day will help you meet your recommended levels of key nutrients. These include fibre, vitamins, minerals and phytonutrients, which support good health and wellbeing, reduce the risk of disease and promote a healthy weight. Adding variety to your diet can be easy by trying new recipes and ingredients, cooking up foods in different ways or using meal delivery services that introduce you to new cuisines. Remember, though, that healthy variety also includes switching things up seasonally, as some fruits and vegetables are available at different times of year. It’s also a good idea to try a range of preparation methods for vegetables and grains, such as boiling, steaming, roasting and grilling (Department of National Health and Welfare, 1979). This can help ensure you enjoy the different flavours and textures of healthy foods. Move your body. Moving your body helps keep the immune system strong, and improves digestion. It also strengthens muscles, builds bones and lubricates joints. It can be as simple as taking a daily walk, doing yard work or playing a sport with friends or as complex as practicing tai chi. Many people think healthy movement means exercising or doing a 6am hot yoga class – but it can be as easy as walking up and down the stairs, or going for a bike ride. When you move your body regularly, it gives your life a certain va-va-voom that makes you feel good about yourself and bolsters self-confidence in general. The health benefits are endless. You might even find yourself thinking more clearly. Your body and mind need to be active in order to function properly. Eat in moderation. It’s okay to treat yourself occasionally, but eating unhealthy foods regularly can make it hard to reach your health goals. The key to eating in moderation is portion control and focusing on the quality of your diet. It’s also important to pay attention to your cravings and stop eating when you feel full. Try to avoid empty calorie foods, such as potato chips and bread, that are high in starches that break down quickly into sugar in your body. Choose healthier options like fresh fruits and vegetables or low-fat dairy. Another tip is to keep unhealthy foods far away from your home or office so that they aren’t easily accessible. You can also use smaller plates and bowls, which may help you eat less of the food you are serving yourself. Also, be sure to make healthy choices the easy option. Having healthy choices available in your fridge or pantry is a great way to make it easier for yourself to eat in moderation. Take care of yourself. Being healthy looks different for everyone. It can include everything from walking 15 minutes a day to cleaning your home. The most important thing is that you are making a consistent effort to practice healthy habits. It’s the old saying you hear on airplanes – put your own oxygen mask on before helping others. You can’t effectively care for the people in your life if you aren’t caring for yourself. Self-care isn’t selfish; it’s essential. Remember to set attainable goals that you can work towards over time. It’s also helpful to find activities you enjoy and surround yourself with people who uplift and support you. It may take some time to establish these habits, so be patient and don’t give up. It’s all worth it. And remember – it’s impossible to have a good, happy, fulfilling life without being healthy. 80% of health is determined outside of a medical office or hospital. So get out there and be healthy! Bli hälsosam
