Simple Habits You Can Change to Improve Your Health
You don’t need to make many sacrifices to enjoy a healthier life. In the following article, you will learn about some simple habits you can change to improve your health. Start as soon as possible and enjoy the results!
Simple habits you can do to improve your health
- Cooking instead of eating out can help improve your health. This is because you will be able to opt for natural ingredients and healthier ways of cooking. If you do eat out, try to look for nutritious and balanced meals.
- Make juices with all the fruits you buy. You can make whatever combinations you want. This will be fun and healthy. Keep in mind, however, that they’re not as healthy as eating the whole fruit, according to medical journals.
- Leave out the fried foods to help improve your health. During the frying process, changes occur in the oils that generate toxic compounds that pass into the food. That’s why it’s always best to avoid frying.
- Use olive oil and balsamic vinegar for everything. Also, avoid dressings that are bad for your health, such as mayonnaise. Dress with olive oil, vinegar, or modena vinegar (and very little salt) instead.
- Eat raw green vegetables. Besides lettuce, you can make different dishes with spinach, for example. In fact, the Argentine Nutrition Society explains its properties in an interesting Spanish-language publication, which talks about healthy fruits and vegetables in general.
- Choose Greek yogurt. You will increase the amount of protein and reduce fat levels. As this paper from the University of Florida points out, it also has less calcium and lactose.
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Some more simple habits to improve your health
- Choose cinnamon over sugar. In order to give a more delicious flavor to your desserts or coffee, nothing is better than a cinnamon stick! In fact, there are countless fantastic benefits of cinnamon.
- Prepare natural ice cream at home. You can use any fruit, simply prepare a smoothie, and take it to the fridge to enjoy natural ice cream when it’s hot out or when you have a craving for something sweet. Try not to abuse the consumption of this treat, though, since too much sugar consumption is not good for the body.
- Say goodbye to carbonated drinks. Soft drinks are bad for your health in countless ways. That said, there’s nothing better than water to hydrate ourselves and natural juice to drink in the summer.
- Eat fruit for dessert. Desserts with chocolate, cream, cream, and sugar will increase the fat in your body and can also unbalance blood glucose levels. Fruits are much better, as they provide fewer calories and are healthier. Consult with your nutritionist to find out specifically what ‘allowances’ you can indulge in without jeopardizing your eating plan goals.
- Choose non-alcoholic beverages. Although it’s often reported that a glass of wine or a glass of beer a day ‘has great health benefits’, the truth is that alcohol consumption carries many risks, especially in excess or if extended over time.
- Eat more brown rice. In fact, stick to anything that’s a whole grain (brown in color) rather than refined (white in color); it will give you more fiber. The same goes for flour, pasta, and sugar. The Food and Drug Administration has even issued a report detailing the benefits of brown rice for the body.
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Other things to keep in mind
- Opt for oatmeal. This is an ingredient that, as detailed in this research, can help control cholesterol and glucose levels, among other great benefits for the body.
- Bike to work. Leave aside the car or public transportation. Not only is this a fantastic and fun way to get more exercise, it’s also great for the environment!
- Take your lunch to work. Don’t buy ready-made food (especially fast food or junk food) at the office, as junk food causes damage such as increased levels of fat and cholesterol in the body.
- Respect the healthy number of daily meals. Instead of having two large meals, opt for four medium-sized meals and two small ones (snacks). There are studies that have analyzed the eating habits of certain populations that highlight the importance of these daily meals.
- Start the day with a good breakfast. The aforementioned research highlights the importance of this, since it provides the energy that the body needs at the beginning of the day. It should be very complete and balanced.
- Choose avocado instead of butter. It has the same applications, but is much healthier. You can use it to spread on bread or crackers, for example. There are many more options than guacamole, such as avocado oil, as well.
- A little animal fat is fine. However, don’t consume it every day, as it carries health risks, but you can consult with your nutritionist to give yourself a ‘treat’ during the week.
- Say yes to marinara and no to white pasta sauces. When making pasta (whole wheat), opt for a healthier sauce, such as marinara (as long as it is prepared with healthy methods and ingredients). White sauces have cream and flour, which are not good for your health if consumed in excess.
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Some final tips to improve your health
- Eat smaller portions. It’s not necessary that the stomach is full to the last corner. In fact, large portions lead us to consume more calories even without realizing it, according to specialized publications.
- Chew your food slowly. Chew slowly and without haste, as recommended by specialists in this publication. This also helps to improve your digestion.
- No more than two slices of bread per meal. Even if it’s delicious and you want to spread it with everything you can find, reduce your bread intake, even if it is wholemeal. As the FAO states in this document, excessive consumption of bread can lead to fat accumulation.
- Use smaller plates and help improve your health. Many times, we eat first with our eyes and then with our stomach. However, if you’re served only once on a small or medium plate, this will probably help you reduce your portions.
- Don’t eat when you’re bored. When you’re at that time of day when you’re doing nothing or taking a break, you’re more likely to open the fridge “to see what’s in there.” Do something else, but don’t eat out of boredom or anxiety. Only eat when you’re actually hungry.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Covey, S. (2005). Los 7 hábitos de la gente altamente efectiva. Liderazgo. https://doi.org/10.1109/APCCAS.2000.913426
- Galarza, V., & Cabrera, G. (2008). Hábitos alimentarios saludables. Nutrición, Salud y Alimentos ….
- Ministerio de salud de Chile. (2015). Promoción de la salud. Subsecretaría de Redes Asistenciales. https://doi.org/10.1007/s13398-014-0173-7.2
- Espinoza O, L., Rodríguez R, F., Gálvez C, J., & MacMillan K, N. (2011). HÁBITOS DE ALIMENTACIÓN Y ACTIVIDAD FÍSICA EN ESTUDIANTES UNIVERSITARIOS. Revista Chilena de Nutrición. https://doi.org/10.4067/S0717-75182011000400009