Boosting your health doesn’t have to be complicated. However, with so much conflicting information about diets, exercise, and wellness trends, it’s difficult to know what’s healthy and what’s not.
It is important to rely on strategies grounded in scientific research. Evidence-based strategies for achieving a healthier lifestyle involve behavioral changes, nutritional adjustments, and mental well-being practices. Starting with small, consistent steps can lead to long-term benefits, helping you feel your best and live life to the fullest.
In this article, we will share with you some evidence-based natural health and nutrition tips. Let’s dive in.
Nutritional improvements
1. Adopt a balanced diet
A great way to adopt a balanced diet is through the Plate Method. This method outlines what and how much you should eat from each food group throughout the day.
According to this model, half of your plate should consist of various vegetables. One-quarter should be dedicated to whole grains like brown rice, quinoa, oats, or foods made from these grains. The final quarter is reserved for healthy protein sources such as fish, poultry, beans, and nuts while minimizing consumption of red and processed meats.
Don’t be afraid of fatty fish because they are a great source of high-quality protein and fat. So, eat more salmon, tuna, and mackerel since they are considered to be fatty fish.
2. Avoid ultra-processed food and sugary drinks
Ultra-processed food (UPF) contains all kinds of additives such as preservatives, sugar, artificial sweeteners, refined oil, salt, and so much more. These additives make UPFs highly palatable and easily overeaten. In turn, when you constantly overeat ultra-processed foods, you will likely gain weight faster. Research indicates that diets rich in ultra-processed foods are linked to an increased risk of obesity, type 2 diabetes, heart disease, and other chronic health conditions.
Similarly, regularly drinking sugary drinks like sodas and juices can also lead to numerous health issues.
3. Stay hydrated
Good nutrition is not just what you eat but what you drink as well. As mentioned, sugary drinks such as sodas and juices can not only increase your body weight, but they can also increase your chances of liver disease, type 2 diabetes, and heart disease.
So, instead of drinking sugary beverages and alcohol, you should drink more water.
Hydration is a crucial yet often underestimated factor in maintaining good health. Proper hydration supports optimal body function and helps maintain adequate blood volume.
Aim for adequate water intake daily to support overall body functions. Drink water, herbal teas, or infused water.
4. Make small changes
Making small dietary changes is the best way to start a healthy, balanced diet. For instance, reduce desserts, and processed foods, and instead eat nuts, and fruit, limit alcohol, and cook more at home.
Physical health
1. Engage in regular physical activity
To improve your physical health, you should engage in regular workouts, aerobic exercise, or cardio. 150 minutes of moderate aerobic exercise per week, such as walking, swimming, or cycling will help you stay fit, reduce fat, and improve your metabolic health.
If you want to build muscle and improve bone health, you can also include strength training exercises twice a week.
2. Assist regular health checkups
It’s crucial to schedule regular health checkups. These yearly health exams are important to monitor your overall health.
Additionally, go to all recommended screenings and get vaccinations for your age and risk factors. You can check out Vision XRAY Group in case you need to get comprehensive medical imaging services and interventional procedures.
3. Prioritize sleep
Getting enough sleep is incredibly important for both our physical and mental health. We can say that sleep is as important as diet and exercise.
7-9 hours of quality sleep each night can help improve our brain performance, mood as well as bodily functions. To get enough quality sleep, make sure you create a consistent bedtime routine and limit screen time before bed.
4. Limit screen time
Did you know that reducing screen time can help you lead a healthier life? Some of the greatest benefits of limiting screen time include lower stress, better focus and brain function, improved sleep, improved physical activity, better posture, and less eye strain.
It’s worth it to limit screen time if we’ll get all these benefits. You can start by limiting screen time during specific parts of your day. To make the most of this newly freed-up time you can read a book, spend time with family, find a new hobby, or enjoy outdoor activities.
Mental health and well-being
1. Manage stress effectively
In this day and age, when stress is constantly present, the key to mental health and well-being is to find ways to manage stress effectively.
A great way to deal with stress is to practice mindfulness techniques like meditation, deep breathing, or yoga. Similarly, you can look for activities that bring joy and relaxation, such as hobbies or time in nature.
2. Meditate
Mediation is a great tool in the fight against stress. Research suggests that meditation can promote a sense of calm, peace, and balance, enhancing both emotional well-being and overall health.
It serves as a powerful tool to relax, manage stress, and focus on calming thoughts. Additionally, meditation can help you develop the ability to stay centered and maintain inner peace.
3. Foster positive relationships
Another good way to enhance mental health and emotional well-being is by strengthening connections with family and friends. Work on building and maintaining supportive social connections with friends, family, or community groups. Also, prioritize meaningful interactions to boost mental well-being.
4. Stay mentally active
Staying mentally active is highly important. You can easily do this by engaging in activities that will exercise your brain, such as puzzles or learning new skills.
At the same time, you should also focus on gratitude, set realistic goals, and celebrate small achievements. And if you’re struggling with mental health issues like anxiety or depression, don’t be afraid to seek professional help.
Bottom Line
Improving your health and well-being doesn’t have to be complicated. By incorporating these evidence-based strategies into your daily routine, you can work towards achieving a healthier and more balanced lifestyle.