Image by fredy martinez enamorado from Pixabay

06 ways to stay healthy

1. Eat right

A lot of the time, diet is just a matter of deciding not to eat foods that are bad for you. You should know what foods to put on your plate and which foods to stop eating. This makes it easier to make healthy choices on an everyday basis. It’s best to start by making simple swaps in your meals each day, so there’s no shame about going out of your way to change things up as you get more comfortable with healthier eating.

2. Exercise daily

We’ll all agree that exercise can help us feel better but do we really need to push ourselves as hard as possible every single minute day after day? The type of workout you choose will depend on how much energy you have, your health, and your schedule. Here are some suggestions to keep your workouts active:

Do HIIT (high intensity interval training) workouts 2-3 times per week. If you can’t fit those into your schedule then try yoga or Pilates.

Pick a fitness level when choosing an activity. For example if you want to stay fit throughout winter then maybe running or rowing are good options. A beginner might find more fun in tennis. But if you’re a competitive athlete or just like being outside to burn calories — swimming or biking might be ideal.

If doing regular physical activities isn’t feasible right now, consider taking part in your local community gym or walking club. There’s no harm getting in shape, and it’s easy to start one of these once you get used to the activity!

3. Drink plenty of water

Hydration helps flush out toxins from your body and keeps your urine and bowel movements clean. Some people don’t even realize how important it is. Drinking enough fluid keeps your joints lubricated and improves muscle function. And it also plays an essential role in helping you maintain good skin health. When you’re dehydrated your body functions less effectively. You should aim for around 8 glasses per day for women and 12 glasses per day for men. Try drinking this amount before breakfast and have at least 8 ounces of water between every meal. Be sure to replace any fluids you lose through urine or stools, so don’t worry if you lose too much of what you drank because you can always drink more later. Just remember to replenish what you lost.

4. Cut back on the salt, sugar, and processed foods

These foods contain a high amount of sodium, artificial trans fat and saturated fats, and a very low amount of fiber. Although they may taste delicious, overdoing them could lead to weight gain and other health issues. Foods with added sugar, refined carbohydrates, and grains have little nutritional value. Consider trying to add fresh fruit instead of using products such as cookies and cakes as alternatives to food. We use a lot of processed items because they’ve been “convenient” over years, but now’s actually the best time to remove them from our diet; you can actually buy canned and dried fruit without preservatives. In addition, many produce stores sell fresh fruits and vegetables right now at prices more than double their original price! Fresh produce offers natural vitamins and minerals and is better for your body. It’s a great alternative to store bought juices and sodas and is an excellent source of protein, fiber, healthy fats, and Vitamin C. Fresh fruits and vegetables are rich sources of antioxidants, and they can give you additional fiber to promote overall health and wellness. Not only is it delicious, but it’s also a low cost way to prevent disease risk, improve mental health, fight weight loss, support heart health, regulate blood pressure, reduce stress levels, etc. Try having a vegetable salad (looks appetizing!), fruit smoothies, whole grain cereal bowls or porridge, whole wheat toast, or boiled potatoes. Any and all of these things are great additions to your daily plan to make cooking simpler. They offer a wealth of nutrients and health benefits and can also save money over store bought products. I often forget to cook dinner, or I end up buying frozen meals at grocery stores that I end up throwing away after cooking. Try adding any of these to your weekly menu.

5. Get regular checkups with your doctor

Many new moms see themselves in a position where there’s no way out. They’re worried that their baby won’t survive but they know nothing can be worse than giving birth. What type of mom does this? A stressed, depressed, overwhelmed mama, you name it. How can she take care of herself? Shouldn’t she go to the emergency room? Instead of putting her baby through the worst possible scenario, how about the best possible scenario. The key is to start planning ahead and talk to her OB/GYN and ask questions. Ask her what tests she would recommend that can be done immediately. Is there anything else she can bring up that’s on the list? Yes of course! Your baby doesn’t have to be here to die. Take her home, feed her well and she will live to be 100. Do you have any other concerns? Go for it! Call your physician and let him know what’s going on for her and the baby. He can point you in the direction of a specialist, help you find someone who specializes in maternity care. Keep track of your child’s condition throughout the pregnancy and keep her in touch with her pediatrician. One common complaint is that babies aren’t born alive and still don’t show signs of life. Don’t let this intimidate or scare you. Continue looking for any signs of improvement or problems. This will help guide you to seek advice and treatment sooner rather than later. After delivery, make sure her mom and baby are both taken care of properly. Have her breastfed until he or she is exclusively breastfed. Breastfeeding your newborn will help you keep track of breastfeeding, which is important in supporting your milk supply. Make sure you have your hands full and a healthy appetite during this period in order to avoid overeating or bingeing. Once your baby is fully weaned, move her on to formula or breastmilk. Talk with your parents about how you’re feeling. Discuss whether they can help with house chores or work duties once your baby gets older. Even if they’re already working to support the family, why shouldn’t they also provide medical support? With their experience and expertise, they can look at the bigger picture to see what they can do to help you. As soon as your daughter starts teething, discuss what kind of napping is best for her. Find out what bottle is right for your baby’s age, and how long it’s needed to last. Let her sleep in a crib or under your bed so she’s not cold. Baby gets restless easily and wants to be held. Sleepovers are wonderful and fun, but they can be stressful for mom and dad. Offer your baby a safe place to be, whether it’s your room or somewhere you feel comfortable. This includes using the nursery to let your baby nap while you read, watch TV, have a snack, or meditate. Remember to use a nanny for short stays when necessary. Nannies have more experience caring for kids and understand your needs. That means if your husband has another job, he’s going to be able to get his attention to ensure his baby sleeps on the floor. While working on your side job or babysitting during the weekend, work with your spouse on feeding schedules and how to make sure everyone eats the same amount. Give yourself something to focus on other than parenting. This might include journaling, or playing a video game with your favorite characters. These things help distract your mind from the stresses of daily life. Finally, think about ways in which you can enjoy spending quality time together with your partner. Maybe that includes visiting the movies, shopping, or hanging out at a restaurant or movie theater. Or maybe you spend time together watching old sitcoms and reading books. Whatever it is, enjoy spending time away from work. Enjoy this break together as a team. Talking about marriage and divorce can be tricky if some people don’t want to participate in a conversation about these topics. That’s ok! Having open lines of communication is a huge step toward success. So next time you have these doubts or awkward moments, just remind yourself that this is one of the most amazing experiences someone can have in their lifetime.

6. Start making adjustments to your usual recipes

My suggestion is to make small changes to your own recipes and then adjust if needed once you’ve tasted everything. My personal recipe is chicken casserole with mushrooms, rice bran pasta, broccoli, green beans, carrots, and onions. Of course there’s a chance I mix things up slightly. No need to worry though, I’m a creative person. Making changes to my own cooking is something I’ve learned to embrace throughout the years. If you’re cooking dishes that you love, chances are you’ll love experimenting with the ingredients! When you’re starting out, it can be daunting adjusting recipes, especially if you’ve never tried them before. However, you can either start off with the basics or throw caution to the wind. If you decide to begin, the first choice is to swap in a different ingredient depending on the texture or how similar the two ingredients are. Switching up things and getting creative can make a major difference and help you form lasting habits. By practicing with your favorites, you’ll be able to create delicious variations on whatever is sitting in the fridge.