Top 10 Healthy Habits for a Healthy Lifestyle
- Drink plenty of water. Most experts suggest at least eight 8 ounce glasses per day, but this amount fluctuates based upon physical activity and age. Having adequate water is crucial for all bodily functions, as biologists tell us that the human body consists of around 60% water.
http://nutrition.about.com/od/hydrationwater/a/waterarticle.htm http://www.mayoclinic.com/health/water/NU00283 http://www.webmd.com/diet/guide/wonders-of-water
- Exercise for at least 30 minutes per day. Experts suggest 30 minutes of strenuous exercise or 60 minutes of moderate exercise per day. Physical activity is extremely important, however consult a physician before engaging in any physical exercise to ensure you are fit enough to do so.
http://www.mayoclinic.com/health/exercise/AN01713 http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html http://my.clevelandclinic.org/heart/prevention/exercise/howmuchisenough.aspx
- Strive for five or more servings of Fruit and Vegetables each and every day. Most dieticians suggest consuming diverse fruits and vegetables. An easy way to do this is to choose highly colorful fruits and vegetables, as these tend to be the most nutritionally complete.
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-full-story/ http://www.fruitsandveggiesmatter.gov/ http://www.cancer.org/Healthy/EatHealthyGetActive/EatHealthy/fruits-and-vegetables-do-you-get-enough
- Eat plenty of fiber every day. Fiber is crucial for proper digestion, as well as for moving waste matter through your digestive system and out. Fiber intake has also been linked to reducing bad “LDL” cholesterol levels, and soluble fiber coming from whole grain foods is especially useful for this purpose.
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html http://www.webmd.com/diet/features/why-you-need-more-fiber http://www.mayoclinic.com/health/fiber/NU00033/NSECTIONGROUP=2
- Consume omega-3 fatty acids for heart health. Experts suggest eating “fatty” fish such as salmon or halibut or even sardines twice per week, or taking a Fish Oil supplement to obtain the needed omega-3 fatty acids. For those who cannot eat fish, flaxseed oil or canola oil can be used. Omega-3 fatty acids are believed by the experts to be able to reduce your blood pressure and risk of developing blood clots, plus many more additional benefits such as assisting with the mental health issue of depression.
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/omega-3-fats/ http://www.webmd.com/diet/guide/good-fat-bad-fat-facts-about-omega-3 http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Frequently-Asked-Questions-About-Better-Fats_UCM_305985_Article.jsp
- Reduce sugar and salt intake. Experts have linked the excessive amounts of salt (sodium) in the average American diet to heart disease and strokes. Additionally, the excessive quantities of sugar that the typical American eats every day can lead to Type II Diabetes and obesity, both of which can lead to a lower quality of life as well as to a premature death.
http://www.bloomberg.com/news/2011-01-31/u-s-dietary-guidelines-call-for-less-sodium-and-refined-grains.html http://www.hsph.harvard.edu/nutritionsource/salt/tasting-success-with-cutting-salt/index.html http://www.consumerreports.org/health/healthy-living/diet-nutrition/diets-dieting/shaking-salt-and-sugar-from-your-diet-1-08/overview/salt-and-sugar-ov.htm
- Brush and floss your teeth at least twice every day. Experts have linked certain heart ailments to gum disease, so ensuring proper dental health can assist with your heart’s health.
http://www.webmd.com/oral-health/features/what-your-dental-health-says-about-you http://www.mayoclinic.com/health/dental/DE00003 http://www.webmd.com/heart-disease/features/periodontal-disease-heart-health
- Stimulate your brain. Several studies have linked the quality of life as one gets older, especially into the geriatric ages, with mental stimulation. People who read books, engage in crossword and/or Sudoku puzzles, or even play with homemade video or photography production tend to lead much more fulfilling and much less sedentary lives. This is especially true as one enters full or part-time retirement from a career.
http://www.med.umich.edu/whp/information/alzheimers.htm http://www.alz.org/we_can_help_brain_health_maintain_your_brain.asp http://www.health.harvard.edu/press_releases/protect-your-memory-by-adding-to-your-brain-bank
- Provide and receive physical affection. Whether it is another human or even a pet such as a dog or cat, physical affection such as hand-holding, caressing, or petting is believed by many experts to reduce blood pressure, improve the immune system, and generate an overall sense of well-being that is crucial for proper mental health.
http://newsinhealth.nih.gov/2007/February/docs/01features_01.htm http://www.psychologytoday.com/node/45926 http://www.nytimes.com/2010/02/23/health/23mind.html
- Get the proper amount of sleep. Experts suggest at least 8 hours per night, but this number fluctuates from person to person based upon many factors such as the amount of physical activity and age. Some people may only require 7 hours of sleep, while others may need 9 hours.
http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need http://www.nafwa.org/general-nutrition/alternative-nutrition/30516-lack-of-sleep-linked-to-childhood-obesity.html http://www.mayoclinic.com/health/how-many-hours-of-sleep-are-enough/AN01487
[Disclaimer: Brothers-All-Natural and its parent company Brothers International Food Corporation are providing this list of the Top 10 Healthy Habits as a benefit to their website visitors. Neither Brothers-All-Natural nor its parent company Brothers International Food Corporation nor this website are making any health-related claims nor are they providing any medical advice. Provided with each item in this Top 10 Healthy Habits list are three hyperlinks leading to authoritative or journalistic articles regarding the topic at hand and are provided for further research as well as being cited as the sources for the information that each item is associated with. Neither Brothers-All-Natural nor its parent company Brothers International Food Corporation are endorsing any of the websites that are linked to in this manner nor any of the information that is presented on the websites that are listed herein. However, please note that all 10 items in this list are generally accepted healthy habits by the current medical and/or psychological establishments in the United States.]