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healthy, sound, wholesome, robust, hale, well mean enjoying or indicative of good health. healthy implies full strength and vigor as well as freedom from signs of disease. a healthy family sound emphasizes the absence of disease, weakness, or malfunction. a sound heart wholesome implies appearance and behavior indicating soundness and balance. a face with a wholesome glow robust implies the opposite of all that is delicate or sickly. a lively, robust little boy hale applies particularly to robustness in old age. still hale at the age of eighty well implies merely freedom from disease or illness. she has never been a well person
Examples of healthy in a Sentence
These example sentences are selected automatically from various online news sources to reflect current usage of the word ‘healthy.’ Views expressed in the examples do not represent the opinion of Merriam-Webster or its editors. Send us feedback.
The World Health Organization provides the advice and evidence needed for people to lead healthy lives. Good health requires the commitment of many, from lawmakers to lunch makers. And there are steps each of us can take to promote and protect health. These include being more active, eating healthy, and avoiding tobacco and harmful use of alcohol.
Adults can improve their health by doing at least 150 mins of moderate-intensity, or 75 mins of vigorous-intensity, aerobic physical activity, per week, or an equivalent combination of both.
A healthy diet is essential for good health and being protected against many chronic illnesses. Eating vegetables and fruit and consuming less salt, sugar and saturated fats are essential for a healthy diet.
Digital technologies offer limitless possibilities to improve health, from personal fitness to building stronger health systems for entire countries.
Avoiding tobacco, or taking proven measures to quit, are among the surest ways for people to avoid many illnesses and, instead, take the road to good health.
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adjective, health·i·er, health·i·est.
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Example sentences from the Web for healthy
The citizens of Stevens Point defeated fluoridation by a healthy margin.
And more trivial modifications like altering bodily odors and promoting a healthy lifestyle.
At present, not every woman is young enough, fertile enough, or healthy enough to have a baby using her own eggs or her own womb.
But self-doubt, while a healthy quality for human beings to have, is alas not a plus for politicians.
They just might change how they feel, how healthy they are, and how they live their lives.
When shall we know whether they are dead or alive, whether strong and healthy or moaning upon a bed in hospital?
The situation of the convent is not healthy , and in consequence the monks frequently suffer from intermittent fever.
Could she not have honoured Him equally well by living the free, healthy life that she had been born to live?
Steadiness of rates, on the other hand, is vital to a healthy state of trade.
Vine very vigorous, healthy and productive; wood reddish-brown, short-jointed.
Adolescents and Young Adults: Getting the Preventive Services You Need
Dangers of Vaping
Teens and Stress: Who Has Time For It?
A person’s overall health is about more than the absence of disease. It’s the state of physical, mental, and social well-being. Ultimately, it’s the key to living a productive and satisfying life.
Path to Improved Health
You can break down the concept of health into different categories. These could include physical, mental, emotional, and behavioral health. There are things any person can do to stay healthy in these areas. But as a teenager, there are some things you should pay special attention to.
Physical health: Taking care of your body
- Exercise regularly. Teens should be physically active at least 60 minutes of every day.
- Eat a healthy diet. Healthy eating is an important part of your growth and development. Eat plenty of fruits and vegetables, whole grains, a variety of protein foods, and low-fat dairy products.
- Maintain a healthy weight. Children and teenagers with obesity are more likely to have obesity as an adult. They are also at higher risk for other chronic illnesses, depression, and bullying.
- Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night. Many average only 7 hours. Sleep has a strong effect on your ability to concentrate and do well at school.
- Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV vaccine, ask your parents and doctor about it. It can prevent you from getting HPV and some kinds of cancer, including cervical cancer.
- Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems in adulthood.
- Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your risk of getting skin cancer as an adult.
- Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
- Learn ways to manage stress. You can’t avoid stress, so you need to learn how to manage it. This will help you stay calm and be able to function in stressful situations.
- Study and do your best in school. There is a strong link between health and academic success.
- Try to maintain a good relationship with your parents. Remember that they want what is best for you. Try to see where they are coming from when they set rules.
- Develop a good balance between school, work, and social life.
- Don’t try to take on too much. Limit your activities to the most important ones and give those 100%. Overextending yourself can lead to stress, frustration, or exhaustion.
Emotional health: Taking care of your feelings
- Know the signs of mental illness. These include:
- excessive tiredness
- loss of self-esteem
- loss of interest in things you used to like
- loss of appetite
- weight gain or loss
- out-of-character personality changes
- Pay attention to your moods and feelings. Don’t assume your negative thoughts or feelings are just part of being a teenager. If you’re worried about something, ask for help.
- Don’t be afraid to ask for help if you need it. If you can’t talk to your parents, talk to a favorite teacher or counselor at school. Find an adult you can trust. If you’re feeling really sad or are thinking about harming yourself, get help right away.
- Accept yourself. If you feel like you have low self-esteem or a poor body image, talk to someone about it. Even just talking to a friend can help.
- Don’t bully other people. And if you are being bullied, tell a parent, teacher, or other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
- Avoid substance use or abuse. This includes alcohol, street drugs, other people’s prescription drugs, and any type of tobacco product.
- Drive safely. Motor vehicle crashes are the leading cause of death in U.S. teenagers. Always use your seat belt. Avoid riding in a car full of other teenagers. This can distract the driver and make an accident more likely. Never get in a car with a driver who has been drinking.
- Wear protective headgear. Wear a helmet when you are riding a bike or participating in sports to prevent concussions. Concussions at a young age can have lifelong negative effects on your health.
- Avoid violence. Stay away from situations where violence or fighting may cause you to be physically injured.
- Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to help avoid sexually transmitted infections (STIs). If you are a sexually active girl, talk to your doctor about contraceptives. If you can’t use contraceptives, use condoms for birth control. Even if you can use contraceptives, these do not prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:
- Determine your risk for certain health problems.
- Measure your height, weight, and blood pressure.
- Give advice about healthy lifestyle choices, like diet and activity.
Provide immunizations (shots or vaccines) to reduce your risk of getting diseases. These could include meningitis, tetanus, or HPV.
Things to Consider
Will the habits I have now really make a difference when I’m older?
Yes; 65% of all deaths in adults are caused by heart disease, cancer, and stroke. In many cases, these diseases are preventable. Many of the behaviors that cause these diseases begin at a young age. For example, teens who use tobacco are more likely to have heart disease, cancer, or stroke in adulthood.
At my age, what should I especially be concerned about?
The top killers of teenagers and young adults are car accidents, unintentional injury, homicide, and suicide. Cancer and heart disease are uncommon for teenagers, but can affect you at this age. Unplanned pregnancy and sexually transmitted infections can harm your health. They can also cause you social and personal problems.
Do young men have different health risks than young women?
Yes. Young men don’t wear seat belts as often as young women do. They’re also more likely to carry weapons, get into physical fights, use smokeless tobacco or marijuana, drink alcohol heavily, and have more sexual partners. On the other hand, young women have some special risks. They try to commit suicide more often. They also try to lose weight in harmful ways more often than young men.
Should I talk to my doctor if I’m worried about my health or my body?
Yes. It’s important to talk to your doctor if you have any concerns about your health or your body. Your doctor is there to help you.
We all want to know how to be healthy, but it seems like such a lofty goal. Setting out to make healthy lifestyle changes can feel simultaneously inspiring and intimidating. I mean, where do you even start? Do you need to overhaul your entire life in one fell swoop? The answer, you may be happy to know, is: no. When it comes to adopting new healthy habits and making them stick, there are lots of little things you can do that will make a big difference in the long run (and not make you crazy in the process). Instead of trying to upgrade your health with a huge makeover, try these nine small, practically painless moves instead for long-lasting results.
People often pile on the carbs, then mosey on over to the protein, then top it all off with a meager scoop of vegetables in whatever space is left. Instead, go in reverse order, Abby Langer, R.D., owner of Abby Langer Nutrition in Toronto, tells SELF: Fill half your plate with vegetables, then divide the remaining quarters between protein and a starch, ideally something made up of complex carbohydrates instead of refined ones, like brown rice.
Serving yourself this way helps ensure you’re getting your recommended daily servings of vegetables (at least 2 ½ cups, says the USDA), plus it increases your fiber intake and hydration levels thanks to vegetables’ water content.
“Anyone will eat more if the food is staring at them,” Langer says. Always feel free to grab more if you’re truly hungry, but this way, you’ll know it’s because of a physical need for more food instead of pure convenience or temptation.
Drinking the amount of water you need each day is necessary for all of your body’s systems to function smoothly, but it will also keep you from overeating due to hunger, making it easier to take a more mindful approach to your meals, Langer says.
The “reasons you need to slow your roll when eating” list is about as long as your arm, Langer explains. Wolfing down food can lead to bloating because of the extra air you’re swallowing, that way-too-full feeling because you don’t give your body a chance to process satiety before you clean your plate, and completely missing out on how delicious the food actually is.
You can choose a number of chews to abide by per bite, like 20, or you can go for a less regimented approach, like making sure you’re swallowing naturally, not gulping hard to get down barely chewed mouthfuls.
“When people label food as ‘good’ and ‘bad,’ it carries over into a judgment of themselves—if you eat ‘good’ food, you’re a good person, if you eat ‘bad’ food, you’ve been badly behaved,” Langer says. That couldn’t be further from the truth, so stop putting yourself in emotional timeout just because of what you eat.
“Truly, no foods are really bad and no foods are really good—some are healthier than others,” Langer says. Reframing your thinking like this will likely help you learn the art of indulging in moderation instead of bingeing on “bad” foods, plus it’s just a better way to treat yourself.
Sitting all day isn’t good for your butt or your heart. Physical activity is extremely important for your longevity, and it all adds up, women’s health expert Jennifer Wider, M.D., tells SELF. Sometimes it can feel impossible to fit in a ton of exercise when you’re not used to it, but peppering movement throughout your day is much more doable.
For example, if you follow this rule while sitting for eight hours a day, you’ll wind up walking for 40 minutes, putting a commendable dent in the minimum recommendation of 150 minutes of moderate-intensity aerobic activity per week.
Yes, dancing to Beyoncé at home counts as exercise. Will it burn as many calories as an intense boot camp class? No. But it’s about picking exercise you’ll actually enjoy enough to continue doing, not the type that makes your soul want to die but has the maximum immediate caloric payoff, Michelle Segar, Ph.D., director of the Sport, Health, and Activity Research and Policy Center at the University of Michigan and author of No Sweat! How The Simple Science of Motivation Can Bring You A Lifetime of Fitness, tells SELF.
Here’s Segar’s recommendation: “Come at it from a curiosity angle and say, ‘What types of positive things would I feel motivated to do?’” This kind of approach helps you get honest with yourself about where your motivation comes from (you can also take Segar’s quiz about workout motivation). Getting to the bottom of this is key when trying to cement any sort of habit, especially physical ones like exercising and eating well. It’s much harder to stick with hellish activities than pleasant ones.
This also makes it easier to see “failures” on your journey to health as the learning experiences they really are: Bowing out of kickboxing class for two weeks in a row doesn’t mean you don’t truly want to get fit or you’re lazy, just that it may not offer the right kind of motivation you need. “Approach everything as a learning opportunity to see what feels good and what works and what doesn’t,” Segar says.
Completely abandoning your to-do list, whether it’s business or personal, to go to sleep three hours earlier just isn’t feasible. But if you do it bit by bit, you’ll acclimate yourself to your new, well-rested reality in a manageable way, Christine Carter, Ph.D., senior fellow at UC Berkeley’s Greater Good Science Center and author of The Sweet Spot: How To Find Your Groove At Home And Work, tells SELF. Try going to bed five minutes earlier each night (or every few nights, if this is really tough for you) until you hit the seven to nine hours the National Sleep Foundation recommends for adults.
“I’m a big fan of small, easy tweaks,” Carter says. So is Segar: “Small is smart. Small is strategic. You can’t take people who don’t know how to play piano and have them play Mozart. When something’s complex, it takes time to learn.” Because that’s what a habit really is: Learning how to live your life in a different way.
This can apply to anything and everything health-wise. Let’s say you’ve been having a huge sandwich for lunch every day but want to cut back on refined carbs. Don’t swear you’ll never let another piece of white bread pass your lips—tuck into a salad first, then let yourself have the sandwich until you’re satisfied. Or opt for whole-wheat bread some days of the week until you get used to it, then phase out the refined sort.
Carter explains that when you’re not saying you can never have your favorite sandwich again, just that you’ll start by making a tiny change to boost its health content—or whichever small step you’ve chosen toward a goal you may have—it’s easier for your brain to get on board, learn to like it, and prime you for success.
You may also like: An 8-Minute Cardio Boot Camp Workout You Can Do at Home
Everyone wants to be “healthy”, but how many of us know what that actually means? Healthiness doesn’t mean the exact same thing to the exact same people—two healthy individuals may have very different body types, lifestyles, and mindsets. But in general, there are a few aspects of overall health that you’ll want to achieve in order to learn how to be healthy.
While some tips are obvious, (like diet and exercise), you may be surprised at the “hidden variables” that contribute to your wellness. In this article, we break down the vague concepts of health into definite, actionable categories, to give clear direction on how you can live a healthy lifestyle.
What is Health?
When you think of a “healthy person”, what do you think of? Is it a slim model, or a muscled body builder? The truth is, health goes well beyond just shape and muscles.
In 1948, the World Health Organization (source) defined health as:
“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”
For comparison, the Merriam-Webster dictionary defines health thusly:
“The condition of being sound in body, mind, or spirit.”
And this is why healthiness can seem so different for different people—because we can see the outside, but true health is only achieved from what’s inside of us as well. If you have a strong body, contented mind, and fulfilled spirit, you are healthy. So what can we do to achieve that?
How to Be Healthy
Focus on these aspects of your life in order to be healthy.
Work on Physical Fitness
Being physically fit is one of the primary pillars of good health. You don’t need to be a “gym rat” to be physically fit, however. General physical fitness is achieved by simply having some movement every day, and trying to increase your heart rate at least three times a week. This can be achieved through exercise, sports, or even active hobbies.
If you’re not already working out or getting some physical exercise on a regular basis, now is a good time to change your lifestyle and become more active. Commit to a workout routine, to ensure you can build the right foundation to your physical health. You won’t feel healthy right away, but beginning now will help you get started on the right path.
Develop Mental Fitness
Physical fitness alone doesn’t make you healthy. It’s important to have a bright mind as well, as some psychological conditions like stress or depression can lead to negative effects on your overall health.
Mental fitness takes different forms for different people. Some people aim to keep a sharp mind through mental activities like crossword puzzles or board games. Others aim for a calm mind through activities such as yoga, which helps improve both mental and physical health at the same time.
Find your path to mental fitness to ensure a healthy whole.
Gain Spiritual Fulfillment
Spiritual health is an important part of overall well being. For many in the world, spiritual fulfillment takes the form of commitment to a religion. If that’s your jam, great! But other people find spiritual fulfillment elsewhere, such as through nature, solitude, or meditation.
Spiritual fulfillment is also known as finding your purpose. If you don’t know where to get started spiritually, try volunteering. Giving back is one of the best ways to gain spiritual fulfillment, while helping others at the same time.
Find a Community
We are social creatures, so getting a comfortable level of social interaction is important for overall health. No matter what your interests are, there’s a community out there for you. And communities can also help contribute to your physical, mental, or spiritual health. Taking up certain active hobbies is a great way to find a community that can help you meet your exercise goals as well.
A strong community can be valuable in good times and in bad. If you’re working through tough times in your life, your health can suffer—but with the support of a community, you’re more likely to stay healthy through these events.
Food is fuel for your body. We all know the connection between proper nutrition and weight loss, but healthy eating is much more than that. A healthy diet can improve your mental outlook, make your exercise more effective, and give you energy to get through the day—basically, it makes every other aspect of your health more effective.
Being healthy is not about being on a diet; it’s about having an overall healthy diet all the time. This doesn’t mean starving yourself, or subsiding on greens alone; it’s more about understanding the nutritional benefits of the food you eat, and only taking in the less healthy foods in moderation.
If you don’t know the basics of proper nutrition, there are easy ways to get started. A diet retreat can help you learn the basics of nutrition, and develop the discipline to stick to it.
Putting It Together
While a healthy lifestyle requires multiple pieces working together, don’t think that you have to tackle it all at once. Start with one or two items, and get comfortable with that before moving on to the next component. With dedicated goals, you will be living the healthy lifestyle before you know it.
Being healthy is no easy task and it takes a ton of will power, self-control and accountability to keep yourself at your healthiest. With so much information out there these days, mixed with so many trends in what’s good, what’s not and what’s hot, how do you even know what is the truth and what is the trend? Here are some tips for how to be a healthy in an unhealthy word.
Disclosure: We receive compensation from the companies whose products we review. We are independently owned and the opinions expressed here are our own.
Check Your Resources
Before you believe everything you read on the Internet, make sure to check your resources. Be sure to consult your primary care physician, check more than one source and do not follow a health crave if your body is not feeling it.
If you are at risk for heart disease, have high blood pressure or have negative reactions to any of the following health tips, please halt immediately and contact your medical adviser.
10 Things You Should Change to Make a Healthier You
1. Drink More Water
You hear it everywhere, but it is so true. Always keep a reusable water bottle nearby to make filling up the most accessible it can be. Keep a bottle in your car, in your backpack or at your desk so that you always have water on hand. Drinking lots of water is said to help maintain the balance of body fluids, control calories, energize muscles, keep your skinning looking blissful and help regulate your kidneys, just to name a few benefits.
2. Cut Back on Sugar
Sugar is a slow killer. Refined sugars are even worst. Stay away from soda, high-sugar juices, high fructose corn syrup and snacks or foods with ingredients you cannot pronounce the names of. A few negative effects of sugar intake include bad dental healthy, overloading of the liver, fatty liver disease, diabetes, highly addictive properties and obesity.
3. Eat More Healthy Fats
Healthy fats like avocados and foods high in omegas and fatty acids are so incredibly good for you. These kinds of fats provide essential fatty acids that keep our skin soft, deliver fat-soluble vitamins and offer extremely efficient sources of energy fuel. Fat is needs to build cell membranes and to protect against blood clots and dangerous inflammation.
4. Stay Active
Daily exercise is almost as important as drinking enough water. It is known to release ‘happy hormone’ chemicals like dopamine. Regular activity can help reduce your risk of heart disease, improve energy levels, increase strength and flexibility, improve memory function and performance during the day at work. If you regularly exercise, your overall health is in better condition, which can lead to longer and happier lives.
5. Get Outside
Being outside is one of the best things you can do for your overall health. It can cause you to lose weight, stay in shape and get that oh-so-needed Vitamin D. Vitamin D can be tricky to receive enough of, so being outside in sunlight, if only for a few minutes a day, can be extremely beneficial for you. Nature is also known to bring feelings of extreme peace, relaxation and bliss, so get outside!
6. Take Natural Supplements
Figuring out which natural supplements help support your optimized body functioning can be a very beneficial way to increase your overall health. Things like natural omegas, magnesium, calcium and probiotics are just a few examples of common natural supplements people can take to boost their overall health. Be sure to consult with your healthcare professional to determine which supplements, dosages and usages are best for you personally.
Stress can be such a downer and it is all too common these days in this fast-paced and ‘go-go-go’ world we live in. If you can do small things to reduce your overall stress levels, you are a few steps closer to learning how to be healthy. Some general benefits of reducing stress include increasing happiness, protecting against cancers, an overall longer life span, a healthier heart and overall better relationships with those in your life.
8. Use Fitness Technology
We are living in the heyday of technology. There are Fitbits, fitness watches, workout machines and smartphone apps that take our fitness and health to unheard of levels. Take advantage of the top-notch science and utilize those smartphones to benefit your greater health.
9. Do Yoga
Yoga is such a beneficial way to increase your overall health. The practice of yoga has been around for over 5,000 years and their mind-body connection has limitless benefits on your soul, body and mind alike. There are all different types of yoga from intense power yoga to Ashtanga or Bikram yoga.
10. Drink Even More Water
There is not anything to add here except that water is the elixir of life. Drink up, buttercups!
How to be Healthy: Follow Our Simple Tips
Staying healthy and happy in a world latent with depression, anxiety and disease can be tough, but by following these ten simple tips, we hope you can make a healthier version of yourself that you love completely.
You do not even have to follow all ten, but just by drinking more water and staying active you can increase your happiness levels and hopefully your overall feelings of health.
A lot of factors play a role in staying healthy. In turn, good health can decrease your risk of developing certain conditions. These include heart disease, stroke, some cancers, and injuries. Learn what you can do to maintain your and your family’s health.
Path to improved health
What you eat is closely linked to your health. Balanced nutrition has many benefits. By making healthier food choices, you can prevent or treat some conditions. These include heart disease, stroke, and diabetes. A healthy diet can help you lose weight and lower your cholesterol, as well.
Get regular exercise.
Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can help treat depression, osteoporosis, and high blood pressure. People who exercise also get injured less often. Routine exercise can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any amount of exercise is better than none.
Lose weight if you’re overweight.
Many Americans are overweight. Carrying too much weight increases your risk for several health conditions. These include:
- high blood pressure
- high cholesterol
- type 2 diabetes
- heart disease
- some cancers
- gallbladder disease
Being overweight also can lead to weight-related injuries. A common problem is arthritis in the weight-bearing joints, such as your spine, hips, or knees. There are several things you can try to help you lose weight and keep it off.
Protect your skin.
Sun exposure is linked to skin cancer. This is the most common type of cancer in the United States. It’s best to limit your time spent in the sun. Be sure to wear protective clothing and hats when you are outside. Use sunscreen year-round on exposed skin, like your face and hands. It protects your skin and helps prevent skin cancer. Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays. It should be at least an SPF 15. Do not sunbathe or use tanning booths.
Practice safe sex.
Safe sex is good for your emotional and physical health. The safest form of sex is between 2 people who only have sex with each other. Use protection to prevent sexually transmitted diseases (STDs). Condoms are the most effective form of prevention. Talk to your doctor if you need to be tested for STDs.
Don’t smoke or use tobacco.
Smoking and tobacco use are harmful habits. They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better.
Limit how much alcohol you drink.
Men should have no more than 2 drinks a day. Women should have no more than 1 drink a day. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Too much alcohol can damage your liver. It can cause some cancers, such as throat, liver, or pancreas cancer. Alcohol abuse also contributes to deaths from car wrecks, murders, and suicides.
Things to consider
In addition to the factors listed above, you should make time for whole body health. Visit your doctors for regular checkups. This includes your primary doctor, as well as your dentist and eye doctor. Let your health benefits and preventive care services work for you. Make sure you know what your health insurance plan involves. Preventive care can detect disease or prevent illness before they start. This includes certain doctor visits and screenings.
You need to make time for breast health. Breast cancer is a leading cause of death for women. Men can get breast cancer, too. Talk to your doctor about when you should start getting mammograms. You may need to start screening early if you have risk factors, such as family history. One way to detect breast cancer is to do a monthly self-exam.
Women should get routine pap smears, as well. Women ages 21 to 65 should get tested every 3 years. This may differ if you have certain conditions or have had your cervix removed.
Ask your doctor about other cancer screenings. Adults should get screened for colorectal cancer starting at age 50. Your doctor may want to check for other types of cancer. This will depend on your risk factors and family history.
Keep a list of current medicines you take. You also should stay up to date on shots, including getting an annual flu shot. Adults need a Td booster every 10 years. Your doctor may substitute it with Tdap. This also protects against whooping cough (pertussis). Women who are pregnant need the Tdap vaccine. People who are in close contact with babies should get it, as well.
It seems that there are those people who are never ill. What do they do special for this? In case you should follow some simple rules to be constantly healthy. The first principle is to wash your mouth with antiseptic substances which improves teeth health and helps to reflect all illnesses. One more reason to wash the mouth is poor oral hygiene and gum disease, which may lead to more serious illnesses including diabetes.
The rule an apple a day really works. Natural antioxidant quercetin, which is contained in red apples, broccoli and green tea, can help recharge the immune system.
Stop warring, supper your tension. Do not think about your illnesses – it my only worsen your condition. Constant anxiety may only weaken the immune system. Remember about vitamins, epidemic lack of D vitamin is a worldwide problem. Everyone needs D vitamin, which is contained in salmon, eggs and milk. According to investigation Americans have lack of C vitamins. Citrus is an excellent source of C vitamin.
Yoga and meditation, physical activity and breathing exercises help to improve physical and emotional health. Meditation helps to calm nerve system, which will function with lesser interference. As far as certain investigations are concern, those people, who have positive emotional style are happy, imperturbable and full of enthusiasm, they are less subject to colds. Probably, the advice to wash hands is evident, but the majority of us not always remember its rule after using the toilet. A regular hand washing is important for illnesses prevention. During the season of colds and flu, wash hands with the soap some times per a day because you are connecting with various bacteria. Normal hands washing takes 20 seconds, this is the most effective way to avoid 1 billion of colds.
A dream is one of the best ways to be healthy. Those people who have 8 hours of sleeping do everything ok. A good night’s sleep restores the immune system. The fact is that during a sleep increases the levels of melatonin, which improves the immune system work.
Don’t forget about physical activity because it is one of the most important rules of health. Massage is a powerful measure of treatment. It also speeds up blood circulation, respectively reducing swelling, decreasing the tension of the nerves and soothing them.
How to be Healthy in 10 Easy Steps
1. Avoid processed foods and artificial sweeteners
The Canadian Medical Association journal warns, “Artificial sweeteners may be associated with long term weight gain, increased risk of obesity, diabetes, high blood pressure and heart disease.“ Processed foods and artificial sweeteners can be hard to avoid when living a fast paced lifestyle, but reading labels and prepping your meals at home is the best way to prevent unknowingly consuming artificial sweeteners, sugar, and excess salt.
2. Drink water
Drinking plenty of water is one of the easiest ways to maintain a healthy lifestyle. Without proper hydration, your kidneys will have a difficult time filtering toxins from your body. Furthermore, ample hydration gives you more energy, clearer skin, and improve cognitive performance. Aim to consume half your body weight in ounces of water a day, and always keep a bottle handy.
3. Get more sleep
The average adult requires 7 to 10 hours of sleep each night to maintain optimal performance. Sleep is as important to your body as food and water, so make sure to make it a priority! Ample sleep improves brain performance , reaction time, and even your metabolic rate. Sleep also gives your body the opportunity to repair any damage done to your body throughout the day. Think of sleep like your own personal mechanic. Avoid electronics two hours before bed, and keep your bedroom at a cooler temperature for productive sleep.
Even just five minutes a day of meditation reduces stress, and increases patience and mindfulness. A consistent meditation practice has even been proven to alter your brain . Long-term meditators have more gray matter in their brains, resulting in improved memory, decision-making, and even sensory enhancement.
5. Have a morning routine
The path to healthy living is building good habits, and a morning routine accomplishes exactly that. When you follow a consistent pattern, such as meditation upon waking, breakfast, and morning reflection, it prevents decision fatigue and allows an easier start to your day. An unhurried morning will reduce stress, increase positivity, and improve your performance for the rest of the day.
Along with diet, exercise is the best weapon against risks such as cardiovascular disease and obesity. However, don’t be intimidated. Even a brisk 30 minute walk three times a week will improve your cardiovascular and respiratory health and keep you limber. Exercise also releases endorphins, which significantly improve your mood.
7. Choose friends wisely
A positive atmosphere will lead to a positive you. Be selective with who you spend your time with, because they have a profound ability to influence your mood and your decisions. Friends who make good choices will inspire you to do the same, and those friends who always complain may cause you to eventually do the same. Your friends reflect who you are.
Omega-3 fatty acids are crucial for healthy organs, and if you fear that you are not consuming enough through regular food, you can simply take a supplement. Omega-3s benefit heart health and lower your triglyceride levels. Aside from cardiovascular health, omega-3s improve your memory and your mood. Don’t want to take a supplement? Grill some salmon and eat a Mediterranean style diet.
9. Go outside
We’re not just talking about the benefits of Vitamin D from the sun. Spending time in nature increases energy and lowers stress. A study even shown that time spent in nature can reduce inflammation and ease hypertension. A Japanese practice known as shinrin-yoku or “forest bathing” takes advantage of these benefits, and is an important component of Japanese medicine. Walk through the woods once in a while. You’ll enjoy it!
10. Eat vegetables
Finally, the most basic practice of all. Vegetables are the cornerstone of a healthy diet and help combat or prevent numerous chronic illnesses s uch as cardiovascular disease or type 2 diabetes. Eating vegetables rich in potassium helps lower blood pressure and prevent kidney stones. Aim for half a plate’s worth at dinner, and buy frozen for convenience and ease of preparation.
While these tips on how to be healthy are easy, do not be afraid to take small steps each day in order to foster good habits and consistency. Attaining one goal a day is better than not achieving one at all, so don’t give up when you have a bad day! Remember that you are capable of achieving anything if you take it one day at a time.
- How to Get Super Fit
- 10 Ways to Downsize Your Life
- Three Components of a Weight Loss Program
- Social & Emotional Benefits of Regular Exercise
- Activities for Depressed People
Being healthy should be part of your overall lifestyle, not just a New Year’s resolution. Living a healthy lifestyle can help prevent chronic diseases and long-term illnesses 1. Feeling good about yourself and taking care of your health are important for your self-esteem and self-image. Maintain a healthy lifestyle by doing what is right for your body.
Maintain a healthy weight. Determine whether you are overweight by checking your body mass index. If you are overweight, it can lead to a higher risk of chronic disease such as cardiovascular disease, diabetes, stroke and certain cancers.
How to Get Super Fit
Stick with healthy food from each food group. This means staying away from food high in saturated fats, sodium and added sugars. Eat more whole grains, lean proteins such as chicken or legumes and beans, low-fat or non-fat dairy, and increase your fruits and vegetables.
Visit your doctor for an annual physical exam. Depending on your age, certain lab tests and screenings, such as mammograms, colonoscopies and heart tests, are necessary. Stay up to date on your health screenings to identify whether there are medical problems to address.
10 Ways to Downsize Your Life
Make sure your relationships are positive and healthy ones. Surround yourself with people who support you and who you feel good around. Your partner in life, friends and others who are in your life should respect you. If you find yourself in an unhealthy relationship, take steps to improve it or move on.
Engage in physical activity for at least 30 minutes every day. Take an exercise class, join the gym or just take a brisk walk outside. Making the time for physical activity is a necessity and not a luxury.
Know when and how to de-stress. Taking care of your mental health is just as important as taking care of your physical health. Make sure that you have positive ways of dealing with stressors in your life. This might be exercising, meditating, yoga or just doing deep-breathing exercises. If stress becomes so severe that it is interfering with your sleep or ability to cope, talk to your doctor or a counselor.
Do not smoke. Smoking can cause preventable diseases such as lung cancer and other cancers. Stay away from secondhand smoke, since this can also be hazardous to your health.
Take your hair from brittle to bouncy.
Bad hair days are a bummer; that’s a beauty truth. But they are no joke: According to a Redbook poll, 74% of women say a bad hair day makes them feel less confident. So, when your hair is in good shape, it undoubtedly looks better, and the chances of that happening are far less likely— or at least less frequent.
The challenge is your strands are constantly prone to hair damage: dullness, thinning, dryness, breakage, frizz, and more. With all these potential strand stresses, it’s no surprise that having healthy hair requires effort to keep it looking lush. And while there isn’t a secret shortcut to healthier hair, taking time to keep strands strong is worth the commitment. With small tweaks to your routine, maintaining great hair can be effortless.
Sunnie Brook, a Los Angeles-based celebrity hair dresser, shares her pro-tips to help you establish healthy habits in your haircare routine for great hair days ahead!
1. Brush your hair before you shower.
No matter what your hair texture is, taking 60 seconds to detangle strands will keep them strong. “When your hair is wet it is more vulnerable to breakage,” explains Brook, “so always brush knots out of your hair when it’s dry.” One added benefit: brushing dry hair distributes the natural oils from your scalp down to the ends of your hair. Another plus: post-shower it’s already smooth and ready to style!
2. Condition correctly — and with care.
Unless your hair is long (read: Rapunzel-like), a nickel-size drop of conditioner is plenty for most textures and lengths. “Apply your conditioner first to the mid-shaft and ends of your hair; then work your way up to the scalp,” advises Brook. It’s important to make sure your scalp gets hydration as well. Leave it on for a full minute before washing it out. If you are a dry shampoo addict (no judgement!), this is especially important to prevent a dry scalp.
Eight healthy behaviors can go a long way toward improving your health and lowering your risk of many cancers as well as heart disease, stroke, diabetes, and osteoporosis. And they’re not as complicated as you might think.
So take control of your health, and encourage your family to do the same. Choose one or two of the behaviors below to start with. Once you’ve got those down, move on to the others.
1. Maintain a Healthy Weight
Keeping your weight in check is often easier said than done, but a few simple tips can help. First off, if you’re overweight, focus initially on not gaining any more weight. This by itself can improve your health. Then, when you’re ready, try to take off some extra pounds for an even greater health boost. To see where you fall on the weight range, click here.
- Integrate physical activity and movement into your life.
- Eat a diet rich in fruits, vegetables and whole grains.
- Choose smaller portions and eat more slowly.
For Parents and Grandparents
- Limit children’s TV and computer time.
- Encourage healthy snacking on fruits and vegetables.
- Encourage activity during free time.
2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard to find the time, it’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none.
- Choose activities you enjoy. Many things count as exercise, including walking, gardening and dancing.
- Make exercise a habit by setting aside the same time for it each day. Try going to the gym at lunchtime or taking a walk regularly after dinner.
- Stay motivated by exercising with someone.
For Parents and Grandparents
- Play active games with your kids regularly and go on family walks and bike rides when the weather allows.
- Encourage children to play outside (when it’s safe) and to take part in organized activities, including soccer, gymnastics and dancing.
- Walk with your kids to school in the morning. It’s great exercise for everyone.
3. Don’t Smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health. Yes, it’s hard, but it’s also far from impossible. More than 1,000 Americans stop for good every day.
- Keep trying! It often takes six or seven tries before you quit for good.
- Talk to a health-care provider for help.
- Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents
- Try to quit as soon as possible. If you smoke, your children will be more likely to smoke.
- Don’t smoke in the house or car. If kids breathe in your smoke, they may have a higher risk of breathing problems and lung cancer.
- When appropriate, talk to your kids about the dangers of smoking and chewing tobacco. A health-care professional or school counselor can help.
4. Eat a Healthy Diet
Despite confusing news reports, the basics of healthy eating are actually quite straightforward. You should focus on fruits, vegetables and whole grains and keep red meat to a minimum. It’s also important to cut back on bad fats (saturated and trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more often. Taking a multivitamin with folate every day is a great nutrition insurance policy.
- Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat vegetables as a snack.
- Choose chicken, fish or beans instead of red meat.
- Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined counterparts.
- Choose dishes made with olive or canola oil, which are high in healthy fats.
- Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats.
- Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can also increase the risk of cancer. If you don’t drink, don’t feel that you need to start. If you already drink moderately (less than one drink a day for women, less than two drinks a day for men), there’s probably no reason to stop. People who drink more, though, should cut back.
- Choose nonalcoholic beverages at meals and parties.
- Avoid occasions centered around alcohol.
- Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
- Avoid making alcohol an essential part of family gatherings.
- When appropriate, discuss the dangers of drug and alcohol abuse with children. A health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin cancer, including serious melanoma. Skin damage starts early in childhood, so it’s especially important to protect children.
- Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours). It’s the best way to protect yourself.
- Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
- Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
- Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
- Set a good example for children by also protecting yourself with clothing, shade and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus (HPV) – are linked to a number of different cancers. Protecting yourself from these infections can lower your risk.
- Aside from not having sex, the best protection is to be in a committed, monogamous relationship with someone who does not have a sexually transmitted infection.
- For all other situations, be sure to always use a condom and follow other safe-sex practices.
- Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
- When appropriate, discuss with children the importance of abstinence and safe sex. A health-care professional or school counselor can help.
- Vaccinate girls and young women as well as boys and young men against HPV. Talk to a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against cancer. Some of these tests find cancer early when they are most treatable, while others can actually help keep cancer from developing in the first place. For colorectal cancer alone, regular screening could save over 30,000 lives each year. That’s three times the number of people killed by drunk drivers in the United States in all of 2011. Talk to a health care professional about which tests you should have and when.
Separation and divorce are emotionally difficult events, but it is possible to have a healthy breakup.
Cooperation, communication and mediation
The end of a marriage typically unleashes a flood of emotions including anger, grief, anxiety and fear. Sometimes these feelings can rise up when you least expect them, catching you off guard. Such a response is normal, and over time the intensity of these feelings will subside. In the meantime, be kind to yourself. Researchers have found that people who are kind and compassionate to themselves have an easier time managing the day-to-day difficulties of divorce. 2
Try not to think of the breakup as a battle. Divorce mediation is often a good alternative to courtroom proceedings. Trying to work things out yourself can be frustrating and self-defeating as the problems that contributed to your divorce are likely to re-emerge during divorce negotiations. Research shows that mediation can be beneficial for emotional satisfaction, spousal relationships and children’s needs. 3
Sitting down and speaking with your soon-to-be-ex-spouse may be the last thing you want to do, but cooperation and communication make divorce healthier for everyone involved. Talking things through with a psychologist may help you reach coordinated decisions with a minimum of conflict.
It can be difficult to remember important details when emotions are running high. Pick a time when you’re feeling calm to write down all the points you want to discuss. When you do sit down with your soon-to-be-ex-spouse, use the list as your guide. Having a “script” to work from can take some of the emotion out of face-to-face communication. If in-person discussions are still too difficult, consider handling some of the details over email.
When kids are involved
Divorce can be a traumatic experience for children, but research suggests that most children adjust well within two years following the divorce; on the other hand, children often experience more problems when parents remain in high-conflict marriages instead of splitting up. 4 During a divorce, parents can do a lot to ease the child’s transition. Do your best to keep any conflict away from the kids. Ongoing parental conflict increases kids’ risk of psychological and social problems. 5
It’s often helpful for divorcing parents to come up with a plan and present it to their children together. And, keep the lines of communication open. Kids benefit from having honest conversations about the changes their family is experiencing.
In many cases, sudden change can be hard on children. If appropriate, give them a few weeks’ notice before moving them to a new home, or before one spouse moves out. It can be helpful to minimize changes as much as possible in the months and years following a divorce.
Kids do better when they maintain close contact with both parents. Research suggests that kids who have a poor relationship with one or both parents may have a harder time dealing with family upheaval. Parent education programs that focus on improving the relationship between parents and their kids have been shown to help children cope better in the months and years following the divorce. 6
Taking care of yourself
The changes brought on by separation and divorce can be overwhelming. But now more than ever, it’s important to take care of yourself. Tap into your support network, turning to family and friends for assistance and comfort. Formal support groups can also help you cope with the many emotions of a marriage ending.
To stay positive as you start a new chapter, try getting involved in activities you used to love but haven’t done in a while. Or try new hobbies and activities. Stay physically healthy by eating right and getting exercise.
How psychologists can help
Divorce is a difficult time for the entire family. Divorcing spouses and their children can benefit from speaking to a psychologist to help them deal with their emotions and adjust to the changes. Psychologists can also help you think carefully about what went wrong in your marriage so you can avoid repeating any negative patterns in your next relationship.
To find a professional psychologist in your area, visit APA’s Psychologist Locator.
The Worst Cities to Live in If You Want to Be Fit and Healthy
It’s no secret that being healthy and active is essential to living a long and happy life. Yet, many of us allow any number of obstacles to get in the way of maintaining our well-being. Whether it’s work, family responsibilities, or simply a lack of motivation, there is no shortage of excuses as to why you don’t always eat right or exercise as much as you should. And what makes matters worse are the additional barriers preventing you from achieving your fitness goals—like, as it turns out, where you live. Yes, the fact is, some places in the United States are just more conducive to getting fit than others.
In early 2020, personal finance site WalletHub analyzed data from the 100 largest U.S. cities to see which were better for people who wanted to live an active lifestyle. To determine their rankings, WalletHub incorporated 38 key indicators—ranging from average monthly fitness-club fee to the ratio of physically inactive adults. Then, they ranked each state on “budget and participation” and “sports and outdoors” to determine the final scores. Here are the 10 worst cities to live in if you want to be fit and healthy. And for more on how where you live affects your life, check out Here’s How Long You’re Likely to Live in Every State.
10. Stockton, California
Overall score: 29.75Budget and participation rank: 80Sports and outdoors rank: 90
And for the places where you’re likely to enjoy your life, These Are the Happiest States in the U.S.
9. Wichita, Kansas
Overall score: 29.75Budget and participation rank: 39Sports and outdoors rank: 100
8. Garland, Texas
Overall score: 29.71Budget and participation rank: 96Sports and outdoors rank: 84
And for the riskiest places in the U.S. to live, check out The 100 Most Dangerous Cities in America.
7. San Bernardino, California
Overall score: 29.43Budget and participation rank: 87Sports and outdoors rank: 96
6. Irving, Texas
Overall score: 28.99Budget and participation rank: 94Sports and outdoors rank: 92
And for the regions of the country where people tend to lack motivation, check out These Are the Laziest States in the U.S.
5. Laredo, Texas
Overall score: 28.58Budget and participation rank: 99Sports and outdoors rank: 74
4. Arlington, Texas
Overall score: 28.38Budget and participation rank: 95Sports and outdoors rank: 93
And for more helpful information delivered straight to your inbox, sign up for our daily newsletter.
3. Bakersfield, California
Overall score: 27.63Budget and participation rank: 88Sports and outdoors rank: 97
2. Hialeah, Florida
Overall score: 25.86Budget and participation rank: 97Sports and outdoors rank: 98
1. North Las Vegas, Nevada
Overall score: 23.29Budget and participation rank: 100Sports and outdoors rank: 95
WordReference English- Spanish Dictionary © 2020:
|healthy adj adjective: Describes a noun or pronoun–for example, “a tall girl,” “an interesting book,” “a big house.”||(having a sound body and mind)||sano/a adj adjetivo: Describe el sustantivo. Puede ser posesivo, numeral, demostrativo (“casa [b]grande[/b]”, “mujer [b]alta[/b]”).|
|saludable adj adjetivo: Describe el sustantivo. Puede ser posesivo, numeral, demostrativo (“casa [b]grande[/b]”, “mujer [b]alta[/b]”).|
|She is healthy because she eats right and exercises.|
|Ella está sana porque come bien y hace ejercicio.|
|Ella está saludable porque come bien y hace ejercicios.|
|healthy adj adjective: Describes a noun or pronoun–for example, “a tall girl,” “an interesting book,” “a big house.”||figurative (sound, in good condition)||próspero/a adj adjetivo: Describe el sustantivo. Puede ser posesivo, numeral, demostrativo (“casa [b]grande[/b]”, “mujer [b]alta[/b]”).|
|(menos usado)||floreciente adj adjetivo: Describe el sustantivo. Puede ser posesivo, numeral, demostrativo (“casa [b]grande[/b]”, “mujer [b]alta[/b]”).|
|(bank account)||sustanciosa, sustancioso/a adj adjetivo: Describe el sustantivo. Puede ser posesivo, numeral, demostrativo (“casa [b]grande[/b]”, “mujer [b]alta[/b]”).|
|The economy is healthy.|
|La economía es próspera.|
|La economía es floreciente.|
|healthy adj adjective: Describes a noun or pronoun–for example, “a tall girl,” “an interesting book,” “a big house.”||(promoting good health)||saludable adj adjetivo: Describe el sustantivo. Puede ser posesivo, numeral, demostrativo (“casa [b]grande[/b]”, “mujer [b]alta[/b]”).|
|sano/a adj adjetivo: Describe el sustantivo. Puede ser posesivo, numeral, demostrativo (“casa [b]grande[/b]”, “mujer [b]alta[/b]”).|
|She eats a healthy diet, with lots of fruits and vegetables.|
|Ella lleva una dieta saludable con muchas frutas y verduras.|
|Ella realiza una dieta sana con muchas frutas y vegetales.|
|Is something important missing? Report an error or suggest an improvement.|
|(large, generous)||abundante adj mf adjetivo de una sola terminación: Adjetivos de una sola terminación en singular (“amable”, “constante”) pero que sí varían en plural (“amables”, “constantes”).|
|He gave her a healthy portion of potatoes.|
|Le dio una porción abundante de patatas.|
|(positive)||saludable adj adjetivo: Describe el sustantivo. Puede ser posesivo, numeral, demostrativo (“casa [b]grande[/b]”, “mujer [b]alta[/b]”).|
|positivo/a adj adjetivo: Describe el sustantivo. Puede ser posesivo, numeral, demostrativo (“casa [b]grande[/b]”, “mujer [b]alta[/b]”).|
|The increase in customers is a healthy development.|
|El aumento de clientes es un crecimiento saludable.|
|El aumento de clientes es un crecimiento positivo.|
|Is something important missing? Report an error or suggest an improvement.|
WordReference English- Spanish Dictionary © 2020:
When you look at healthy eating messaging, how much of it actually involves your own traditional diet?
There are numerous diets that claim to help you lose weight, enhance your health, fight disease and improve your gut health, but they tend to be entirely Eurocentric, ignoring food from other cultures, especially African foods.
Our core values and cultural beliefs influence our nutrition, and it’s important to remember that when starting a journey to healthier eating.
Heritage and health
“Food is much more than energy for our bodies; it’s also a cultural heritage and what people eat tells us who they are,” explains dietitian Mpho Tshukudu, author of EAT TING at the recent One Health Summit on gut health.
Her work encourages South Africans to include heritage food in their daily meals.
“After suffering from numerous food allergies, I started taking a closer look at my Anglo-Eurocentric diet. I noticed that as we acculturated to Western foods and a city lifestyle, we moved further away from our traditional foods.”
This is what dietitians term the “nutrition transition”.
“Many of my clients were also being diagnosed with lifestyle diseases such as diabetes, high blood pressure and abdominal fat,” says Tshukudu. Many of them, mostly black women, are the first generation to suffer from these “modern” diseases.
Another important step is to analyse where you’re getting your nutritional information. Social media has become the most important source of information in most modern societies – whether correct or not – and slim white women with their kale and berry smoothies are dominating the online conversation.
For example, yoghurt is marketed as a modern ideal food that’s good for gut health, but you’ll see very little flashy marketing of its fermented cousin amasi, a traditional staple in many South African households.
This can create a disconnect for people a non-Western background, causing an internal struggle between what the media says is good food and what they were told is good for you growing up.
“African cultures are not shown their traditional food as healthy,” says Tshukudu.
This she says is leading South African women to quick-fix solutions like laxatives or other herbal preparations for relief instead of adjusting their eating habits.
It’s also important to look at what unhealthier food products are elevated by cultural traditions, and try to create a shift in thinking that still celebrates your heritage.
South Africans place a high status on meat and see vegetables as “poverty food”, while there are over 60 different kinds of traditional leaves like morogo – a type of South African spinach – that’s actually really healthy. Understanding these cultural nuances can help craft healthier diets for you and your family.
“We have been eating foraged, organic, ancient, gluten-free, vegan, low GI, low GL, slow-cooked, seasonal, sustainable, grass-fed, hormone-free for generations.”
From a dietitian’s perspective, it’s easier to stick to healthy eating plans by merging science with culturally acceptable advice.
This requires some research on the part of the dietitian and discussing with the client their favourite foods growing up, and what they would eat when visiting family. Tshukudu even recommends that dietitians actually taste their client’s cultural food.
You also have to consider what cultural taboos might surround health, like discussing the shape of your stool and the regularity of your bowel movements.
It’s important to normalise talking about gut health in order to facilitate healthier discussions around nutrition.
“You don’t want to lose yourself while gaining health,” says the author.
Here are some culturally inclusive tips from Tshukudu that will promote a healthier gut:
- Prebiotics that help stimulate healthy bacterial communities include onion, ginger and garlic, as well as spices like black pepper, cayenne pepper, cinnamon and turmeric.
- Sprouting, soaking and fermenting grains, lentils, beans and vegetables will improve digestion and decrease flatulence and discomfort. Examples are fermented sorghum and millet. Your body also gets used to digesting legumes, so you can eat them regularly – at least three to four times a week.
- Eat fruit with a high polyphenol content like pomegranates, figs, blackberries and baobab.
- Vegetables are key, and don’t shy away from traditional leaves rich in nutrients and fibre like morogo. Use it in pesto and add to salads, soups and smoothies.
- Reduce meat consumption and replace some meat proteins with plant proteins like nuts and legumes.
- Many South Africans are lactose intolerant, but can digest fermented dairy foods like amasi and yoghurt.
Start a new healthy routine with these easy tips to get healthy now!
Have you been feeling like your eating habits could use a tune-up, but don’t know where to begin? Here are six steps you can take now to get your eating on a healthier track.
1. Stock Your Kitchen with Healthy Foods
A first step in eating right is getting prepared. Go through your fridge and pantry and toss the super-unhealthy stuff you want to eat less of. Then, get ready to cook up healthy meals by stocking your pantry with healthy-cooking essentials. Check out this Guide to Stocking a Healthy Kitchen for advice on where to get started.
2. Make a Meal Plan
Get organized about your eating habits. Make a meal plan at the beginning of the week, shop for it and follow it. You can leave a couple nights open for eating out or takeout, if you like, but planning it ahead of time will help you make intentional, healthy choices.
3. Eat Vegetables or Fruit at Every Meal
Simply upping your consumption of fruits and vegetables-foods packed with vitamins, minerals and antioxidants-helps to lower your risk of heart disease and diabetes. Not to mention all the other benefits: for example, beta carotene in carrots and sweet potatoes helps keep your eyes, bones and immune system healthy, and lycopene in tomatoes, watermelon and pink grapefruit may help protect against prostate and breast cancers. How much you should eat depends on your age and size, but many adults need roughly 2 cups of fruit and 3 cups of vegetables daily.
4. Pack Your Lunch
A packed lunch isn’t just for kids. Packing a healthy lunch to take to work will make it easier to eat more healthfully throughout the day. Remember to pack nourishing, satisfying snacks, too, so you don’t give in to the afternoon lure of the vending machine (or cafeteria cookie, sweet coffee drink or whatever your particular vice may be). Think about taking leftovers from last night’s dinner and adding some cut-up vegetables, fruit and nuts for snacks.
5. Hide Tempting Foods
One study found that keeping unhealthy food hidden can help you eat less of it: when secretaries were given candies in clear dishes to place on their desktops, they helped themselves to candy 71 percent more often than a similar group that was given the same candy in opaque dishes so that the candy wasn’t visible. At home, stash tempting treats inside a cabinet where you can’t see them-or better yet, get rid of them altogether and keep the apples-and other healthy eats-out on the counter.
6. Schedule Your Exercise
If you wait for the mood to strike or for a lull in your day, you might not get in an optimal amount of exercise. Make sure you get enough by checking your schedule at the beginning of the week and penning in appointments to exercise. Need some incentive? Just remember that in addition to boosting your energy, exercise can help keep your heart healthy, lengthen your life and lower your risk of chronic disease.
How much exercise do you need? Experts recommend getting at least 150 minutes per week of moderate activity (like brisk walking) or 75 minutes per week of vigorous activity (jogging/running), as well as strength-training twice a week. You can break that total time up into chunks that work for you-10-minute walks at lunch 5 times a week would knock out 50 of those minutes, a longer hike on the weekend or a couple of bike rides or dance classes could fill out the rest (just make sure the segments are at least 10 minutes long).
Sunday 2 August 2020, 6:30pm
Words by ITV News Content Producer Alex Binley
Currently in the UK two-thirds of adults and one-third of children are overweight which can lead to a variety of health complications.
While the government’s pledge to ban junk food adverts on television before 9pm is unlikely to get Brits shedding the pounds immediately, what simple changes can we make to help us maintain a healthy weight and lifestyle?
Dr Kishan Gandhi, a GP trainee in Gloucestershire who has an interest in childhood obesity, shared his top tips with ITV News.
Start your day with a good breakfast
“Start your day with a good breakfast,” advises Dr Gandhi.
Skipping breakfast is unlikely to help you lose weight, instead, being hungry in the morning can lead to snacking and these might not be healthy choices.
A breakfast high in fibre and and low in fat, sugar and salt is a great way to stop you feeling hungry during the morning and give you the nutrients you need.
A breakfast such as porridge with semi-skimmed milk and fruit is a quick and easy example.
Eat the rainbow
Starchy carbohydrates – such as potatoes, bread, rice, pasta and cereals – should make up just over one-third of the food you eat.
The NHS advises choosing higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on, which help you to feel fuller for longer.
Dr Gandhi explains this can stop you from snacking on unhealthy foods.
Another third of your diet should be fruit and vegetables and you should aim to eat at least five portions each day. These can be fresh, frozen, tinned, dried or juiced.
The remainder of your diet should be made up of dairy products (if you are not vegan), pulses, meat and fish.
Foods which are high in sugar and fat should be kept to a minimum.
Try to avoid eating too much salt or sugar
Adults in the UK should not eat more than 6g of salt per day.
A diet high in salt can cause high blood pressure.
A suggestion would be to cut down on how much salt you add to your cooking and try to avoid ready meals which can be high in salt.
Dr Gandhi advises cooking from fresh where you can.
Eating and drinking too much sugar can lead to weight gain and tooth decay.
Dr Gandhi suggests trying to avoid sugary drinks – maybe opt for a low or no sugar version – don’t add sugar to breakfast cereals and cook from scratch as ready meals often contain added sugar.
Food labels can help. Use them to check how much sugar foods contain.
Drink plenty of water
Drinking six to eight glasses of water each day will stop you from becoming dehydrated.
This is in addition to the fluid you get from the food you eat.
Take part in group or organised exercise
Exercise is incredibly important for both physical and mental health.
Before coronavirus, Dr Gandhi suggested events such as parkrun to his patients in a bid to get them exercising more for both individuals and families.
The weekly event at 9am on Saturdays is a free 5km run which takes place in parks and open spaces across the country.
However, with mass participation events not taking place at the moment due to coronavirus, he suggests downloading an app such as the NHS’s Couch to 5k which provides users with a training plan to get them capable of running the distance in under 10 weeks.
“Being part of a structured programme helps to keep you motivated,” he explains.
Educate children about food
Dr Gandhi suggests parents try and learn easy and healthy recipes with their children so that both generations have a better knowledge of what they could be eating.
Try and enjoy these cooking sessions and this will help children to want to take an interest in what they eat.
In a bid to get children cooking, Dr Gandhi says he recommends to patients recipes targeted at children such as the Cooking with Kids section on Jamie Oliver’s website.
The chef and his team are working to improve child health through their charity Bite Back 2030 which aims to halve childhood obesity in the UK by 2030.
Anyone with concerns about their health should make an appointment with their GP who will be able to offer tailored advice.
NEW YORK (AP) — The stock market is not the economy.
Rarely has that adage been as clear as it is now. An amazing, monthslong rally has put the S&P 500 back to where it was before the coronavirus slammed the U.S, even though millions of workers are still getting unemployment benefits and businesses continue to shutter across the country.
The S&P 500, which is the benchmark index for stock funds at the heart of many 401(k) accounts, ended Tuesday at 3,389.78, eclipsing the previous high set on Feb. 19 and erasing all of the 34% plunge from February into March in less time than it takes a baby to learn how to crawl.
The U.S. and global economies have shown some improvements since the spring, when business lockdowns were widespread, but they are nowhere close to fully healed. The number of virus cases continues to rise across much of the United States, and federal and local politicians for the most part lack a strategy to contain it. Many industries, such as airlines, hotels and dining, could take years to recover from the damage.
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The Federal Reserve and the U.S. government get a lot of the credit for the rally after pouring trillions of dollars into the economy. Profits also remained incredibly resilient for the stock market’s most influential companies, such as Apple and Amazon. Rising hopes for a potential vaccine to halt the pandemic, meanwhile, have encouraged investors to look past the current dreary statistics.
Here’s a look at how Wall Street has flourished while Main Street struggles:
THE MARKET’S BIG GUNS
The corner bars, the family restaurants, the hair salons and other small businesses across the U.S. that are teetering or closing for good aren’t listed on the stock market. Apple, Microsoft, Amazon, Facebook and Google’s parent company are, and movements in their stocks alone are dictating the action in the S&P 500 more than ever before.
The pandemic has accelerated work-at-home and other trends that have boosted Big Tech, and their profits are piling up. The five big tech-oriented giants are now worth a combined $7.6 trillion, and by themselves account for about 23% of the S&P 500′s total value.
Because stocks with the biggest market values carry the most weight in the S&P 500, the movements of Big Tech matter much more than what airlines, cruise-ship operators or other still-struggling companies are doing. American Airlines is down more than 50% for 2020 so far, but its much smaller market value means it doesn’t move the needle like Big Tech. It would take 280 American Airlines to have the heft of one Apple.
The stock market has seen some broadening out of gains recently, with stocks of smaller companies doing better. But Big Tech has done the heaviest lifting in the S&P 500′s rally.
HELP FROM WASHINGTON
A famous saying on Wall Street is: Don’t fight the Fed. The central bank is doing everything it can to support the economy, from cutting interest rates to nearly zero to the unprecedented promise to buy even riskier corporate debt. It’s all aimed at ensuring lending markets have enough cash to run smoothly and to prevent prices from going haywire. Economists say the moves have helped avoid a 2008-09 style meltdown of the financial system.
The Fed has signaled that it will keep its benchmark short-term interest rate at nearly zero through at least 2022, and low rates are often like steroids for stocks. With Treasurys and other bonds paying relatively little in interest, some investors are turning instead to stocks, gold and other investments, boosting their prices.
Congress also approved an unprecedented amount of aid for the economy. Some portions of that aid have already expired, and another economic relief package is tied up in partisan rancor on Capitol Hill. But many investors seem to expect Washington to eventually come to a compromise and throw another lifeline to the economy.
Meanwhile, the economy is recovering but at a much slower pace than its rapid collapse in the spring. After shrinking at an annual pace of 32.9% in the April-June quarter, economists forecast it will rebound at a 20% annual pace in the July-September period. The unemployment rate is 10.2% and is expected to remain in the high single-digits through at least the end of this year.
THE NATURE OF THE MARKET
Investors are setting stock prices now based on where they see corporate profits heading in the future. And for many on Wall Street, the future looks brighter than the bleak present, in large part because of hopes that a vaccine for the new coronavirus could help things get back to normal.
“Main Street is the now, Wall Street is the future,” said Sam Stovall, chief investment strategist at CFRA Research.
Companies have begun final-stage testing of potential vaccines for COVID-19, and many investors are hopeful that something could be available either late in 2020 or within a year. A return to normal could help the economy get back on track and perhaps boost profits back to record levels. Stock prices tend to track with corporate earnings over the long term.
The same look-ahead mentality sent the stock market tumbling severely earlier this year, before the worst of the recession arrived. Stocks began falling in late February, a month before the number of layoffs began exploding, for example. The S&P 500 hit what turned out to be its low point on March 23, the same week that the government reported a record number of U.S. workers filed for unemployment benefits, nearly 6.9 million.
“Wall Street continues to look six to nine months down the road,” Stovall said.
Of course, many risks still remain for the market despite all its ebullience.
For all of Wall Street’s optimism, talks in Washington on more stimulus could break apart and deprive the economy of the aid investors say it crucially needs.
Rising tensions between the United States and China are also hanging over the market. The world’s two largest economies have longstanding trade issues, and the United States has recently been cranking up the pressure on Chinese technology companies.
And the virus remains the ultimate wild card. If a vaccine doesn’t hit the market within the next year, all the hope that has helped build up Wall Street’s rally could quickly vanish.