A Holistic Way to Wellbeing

WELLNESS

Being active and eating properly can not only help you achieve and maintain a healthy weight but can also reduce your risk of having type 2 diabetes, high blood sugar or high blood pressure, renal illness, some types of cancer, heart disease and stroke

You may achieve and maintain a healthy weight and feel better if you eat healthful meals and exercise regularly. Also, you can discover that getting more exercise and eating healthier can make it easier for you to manage your demanding schedule and be there for those who depend on you.

Why should you move more and eat better?

Being active and eating properly can not only help you achieve and maintain a healthy weight but can also reduce your risk of having type 2 diabetes, high blood sugar or high blood pressure, renal illness, some types of cancer, heart disease and stroke.

But there are other reasons to move more and eat healthier than simply to improve your health. You might also have more energy for your family, friends and career.

Other reasons of moving more include: Feeling more positive; better stress management; setting a positive example for your kids, friends and family without sacrificing your curves besides toning your physique.

As you try to develop better behaviour, your family, friends and co-workers can be a fantastic source of encouragement. Invite them to assist you.

The importance of health extends to them as well. You might discover that it’s simpler to move more and eat healthier if you make healthy decisions together.

How much physical activity do you need?

Aim for 150 minutes of moderate physical exercise per week or at least 30 minutes each day or most days of the week to maintain or improve your health. Brisk walking or dancing are examples of moderate activities where you can converse but not sing. Your breathing and heart rate accelerate during these exercises.

If you haven’t been exercising, start off slowly and work your way up to 150 minutes per week. For instance, begin by engaging in light or moderate exercise for shorter periods of time each day of the week. Even just 60 minutes of modest physical activity each week can have some positive effects on your health.

For optimal benefits, spread out your physical activity over the course of the week, may be only for 10 or 15 minutes at a time.

A 10 or 15-minute period counts. Also, any quantity of exercise is preferable to none at all.

You might need to exercise even more if you want to lose weight and keep it off. Aim for 300 minutes per week or an hour each day for five days. Also, try muscle-building exercises at least twice a week. Exercises with hand weights or rubber strength bands are two examples of this.

How can you eat healthier to remain active, improve wellbeing?

Vegetables, fruits, small servings of protein and whole grains are components of a healthy dinner. In addition to fibre, such food also provides vital vitamins and minerals. Consider including a salad or other colourful vegetables like spinach, sweet potatoes and red, green, orange or yellow pepper when planning meals for you and your family.

Milk and milk products that are fat-free or low in fat, as well as non-dairy alternatives like almond or rice milk are healthy.

Besides, fruits of various colours, such as apples, bananas and grapes; lean meat like beef, pork or other sources of protein like poultry, fish, eggs, tofu or legumes are healthy

Brown rice, oatmeal, whole-wheat bread and whole-grain cornmeal are examples of whole grains.

Treats are acceptable if you enjoy them sometimes. Just avoid having sweets, ice cream or cookies every day. During significant occasions, it is customary to serve sweets. Instead of sampling every flavour of candy or biscuit, just have one.

Keep in mind that alcoholic beverages, fruit juice, soda and other sweet beverages are high in calories and sugar.

Try lactose-free milk or yoghurt if you are unable to consume milk or dairy products due to lactose intolerance. In addition to milk and milk products, calcium-fortified cereals, juice and drinks produced from soy or nuts are other sources of the mineral.

You can also meet your body’s calcium requirements by consuming canned fish with soft bones such as salmon and dark green leafy vegetables like kale and collard greens.

How can you handle roadblocks to healthy eating?

When you don’t have the time to prepare meals or have a limited budget, eating healthy food may seem difficult. To overcome obstacles that can prevent you from eating healthy, try these suggestions:

You don’t really know how to cook, and you don't have time to prepare healthy meals

It doesn't have to take a lot of time to eat healthily. You also don't need to be a chef to make nutritious meals.

The following suggestions will help you and your family eat healthier without having to spend a lot of time cooking:

For a quick supper, buy frozen or pre-cut vegetables and add them to a salad or a veggie wrap with pita bread. You may also reheat the vegetables and mix them with whole-wheat spaghetti.

Make enough food when you cook to have leftovers. You may not need to prepare a different meal every day if you have casseroles with vegetables, healthful grains and cooked chicken that can be kept for a few days.

To keep leftovers safe to eat, be sure to freeze or refrigerate them as soon as possible.

Try something simple like making a stir-fry with your favourite fresh, frozen or canned vegetables if you don't feel comfortable cooking. Consult websites. When your confidence grows, check out external links, videos and online blogs for new dish ideas.

To eat well, you don't need to spend a lot of money

Avoid buying snacks, yoghurt and other items in single amounts because they are more expensive. Purchase larger quantities or in bulk instead and divide in small sections as and when needed.

Get seasonal fruits, vegetables to save money

Try canned black, butter, kidney and other types of beans. They offer protein to your meals quickly and easily and they are less expensive than meat and fish.

Advice: Store brands may be less expensive than the most well-known or popular brands. To find them, you might need to search shelves that are higher or lower than eye level. The ingredients of the product are frequently identical to or strikingly similar to those of well-known brands.

How can you eat healthy when you are not at home?

Here are some strategies for choosing nutritious foods while travelling:

Steer clear of strong sauces, dressings and gravies. Leave them off or request them as an afterthought.

To limit how much you eat, ask for them on the side or leave them off.

Fast food and fried meals should be avoided. Order baked, broiled or grilled chicken or a turkey sandwich on whole-grain bread in place of fried chicken.

Take half of the dinner home or share it with a friend.

Bring fruit-topped fat-free yoghurt or apples to work for a healthy snack.

You can handle it!

Establish clear objectives and follow your own speed to achieve them. Instead of saying “I’ll be more active,” for instance, choose a goal like “I'll walk after lunch at least two days a week”.

You may request assistance from friends, family and workplace. They can support you and cheer.

They may accompany you, encourage you, assist you in getting back on track following a setback and be present to share in your victories!

Never give up; keep trying. You are capable of doing it. Doing things that make you active and fit is very essential.