10 Tips For A Healthy Lifestyle In 2022

The COVID-19 pandemic has made so many of us live a sedentary lifestyle with increased odds of overeating, unhealthy eating, depression, anxiety, and physical inactivity. Indeed, many of us have put on extra weight during the pandemic as a result. Being overweight puts you at greater risk of heart attack, hypertension, and type 2 diabetes. The start of the new year always brings a golden opportunity to improve your life, specifically a healthier lifestyle. Being as it is that March is National Nutrition Month, here is our list of 10 tips for a healthy lifestyle in 2022 to improve your health as we slowly emerge from the pandemic and get back to a normal lifestyle.

10 Tips For A Healthy Lifestyle:

Being aware of what is best for your body, following the healthy ways, and repeating them regularly is what we call a healthy lifestyle. It is important to know that consistent effort is required to live a healthy lifestyle. Follow these tips to improve your health and quality of life.

1. Eat A Healthy Diet:

Eating a well-balanced diet not only protects your body from pathogens but also reduces your risk of having heart disease, diabetes, cancer, and stroke. A healthy diet includes whole grains, legumes, vegetables, nuts, and fruits. 

2. Replace Saturated With Unsaturated Fats:

There are different kinds of fats that are responsible for proper function of the body. However, too much saturated and trans fat consumption leads to many health issues, like high cholesterol levels. Eating unsaturated fats reduces inflammation and improves blood cholesterol levels [1]

3. Reduce Sugar And Salt Intake:

High sugar, as well as salt intake, increases your likelihood of cardiovascular disease. High blood pressure is the serious outcome of high salt intake [2].

Make sure to choose food products that have lower sodium content. Also, reduce your sugar intake by avoiding processed sugar, candies, snacks, and sugary beverages. 

4. Stay Hydrated:

Our bodies are composed of 80% of water because water is important for many bodily functions, including skin health, immunity, optimal muscle performance, and regular bowel functions. It is important to drink 7-8 glasses of water daily. 

5. Get Enough Sleep:

Studies have shown a strong association between your immune system and sleep [3]. Getting adequate sleep of 7-8 hours helps strengthen your body and aids wound healing. Quality sleep is also important for your mental health. 

6. Exercise Regularly:

Physical activity not only helps shed extra pounds but is also good for your circulatory system and heart. Exercising for only 30 minutes for 5 days per week improves your overall well being. 

7. Limit Alcohol Intake:

Liver diseases, particularly liver cancer, are some consequences of excessive alcohol consumption. Limiting your alcohol intake to 1-2 glasses a day can help you keep healthy. 

8. Practice Safe Sex:

Looking after your sexual health is another step towards a healthy lifestyle. Adapting preventive measures, like condoms or pre-exposure prophylaxis, can help prevent HIV and other STDs.

9. Quit smoking:

Excessive smoking and tobacco exposure increase the risk of heart disease and lung cancer. Passive smoking also damages your lungs and airways [4]. It’s never too late to quit smoking to enjoy the long-term health benefits.

10. Manage Stress. 

Stress is known to have adverse effects on your mental health, as well as physical health. Managing your stress levels can help you enjoy good health.

References:

1. Bier DM. Saturated Fats and Cardiovascular Disease: Interpretations Not as Simple as They Once Were. Crit Rev Food Sci Nutr 2016;56:1943–6. https://doi.org/10.1080/10408398.2014.998332. 
2. Ha SK. Dietary Salt Intake and Hypertension. Ebp 2014;12:7–18. https://doi.org/10.5049/EBP.2014.12.1.7. 
3. de Sousa Martins e Silva E, Ono BHVS, Souza JC. Sleep and immunity in times of COVID-19. Rev Assoc Med Bras 2020;66:143–7. https://doi.org/10.1590/1806-9282.66.S2.143. 
4. Erhardt L. Cigarette smoking: An undertreated risk factor for cardiovascular disease. Atherosclerosis 2009;205:23–32. https://doi.org/https://doi.org/10.1016/j.atherosclerosis.2009.01.007.