10 Tips for Staying Healthy | Day in Australia

How to stay healthy is a question for many. What are your plans to get in good shape? Do you have a healthy lifestyle? Are you planning to start a healthy lifestyle? Yes, you do have plans to achieve a healthy body but have no one to guide you. Obtaining a dream physique is not hard. You can achieve what you want with regular exercise, a balanced diet and meditation.

There is no shortcut to obtaining health. You can’t just go to Amazon or a store and buy a healthy body for yourself, like you do for other things. Only a healthy lifestyle can help you lose weight if you are overweight, add a few pounds if you are underweight and become muscular if you want killer looks, just like a TV actor or actress.

Keep reading this exclusive blog as it contains vital information on how to stay healthy, the secrets to good health, steps to improve your lifestyle, healthy eating habits and much more.

1. Eat Healthy

The simple rule to stay healthy in today’s era is to eat healthily, which gives us enough calories to function throughout the day. Active people only require 2000-3000 calories, while sedentary people only need 1600-2400 calories. Eating less or more than the required amount of nutrition is an open invitation to various illnesses and health problems.

Instead of sticking to the same meal, you should add a variety of fresh and seasonal fruits, vegetables, seeds, nuts, legumes, and whole grains to your diet. Non-vegetarian people can add fatty fish to their diets, as it is quite helpful in the prevention of inflammatory diseases, including heart problems.

To determine the number of calories you need in a day to stay healthy, see the table below:

Age	Male Active	Female Active
19-30	2,400-3,000	1,800-2,400
31-60	2,200-3,000	1,600-2,200
61+	2,000-2,600	1,600-2,000

You just don’t have to keep adding, but also subtract some things to create a healthy diet; cutting back on salt if your consumption is higher than 1 gram can help you stay healthy and live a longer life. People living in urban areas consume more salt through snacks than in the country.

But cutting back on salt won’t help if you follow a high-sugar diet. Your regular sugar intake must not exceed 50 grams if you want to stay healthy. It means you should stop eating candies, sweetened drinks, snacks, and the list goes on. By doing so, you can reduce your chances of developing lifestyle diseases such as diabetes, stroke, heart disease, etc.

After cutting back on sugar and salt, you should focus on avoiding unhealthy fats, as you only need 30% of fat in your whole energy intake. You should take essential amounts of fat from natural sources, such as avocados, fish, nuts, olive oil, etc., which contain unsaturated fats. While other items, such as prepackaged foods and baked foods, ready-to-eat items contain saturated fat that you must avoid to stay healthy and fit.

2. Stop Smoking and Drinking

Many people defend their smoking habit with “it keeps stress away,” and if you are one of them, stop smoking the stress right away! Smoking is found to be the leading cause of lung cancer around the globe. Besides lung cancer, smoking can also be responsible for causing various health problems, such as heart disease and other organ cancers.

Not only is smoking dangerous to your health, but it is also harmful to your loved ones and the other people around you. The smoke you exhale, other people inhale around you, which is called secondhand smoking or passive smoking. Consistent exposure to secondhand smoke can lead to damaged airways and Chronic Obstructive Pulmonary Disease (COPD).

Some people smoke alone, while others do it while drinking, and if you fall under the latter category, you are at high risk of developing aerodigestive tract cancer. You are not safe if you only drink (don’t smoke) in excess amounts, as it causes liver diseases or even liver cancer. Haven’t you heard of people dying of liver failure?

Regular and excessive intake of alcohol can lead to liver failure, and the survival rate of alcoholic liver failure is considerably low. So, those who have the habit of drinking regularly should limit their alcohol intake to stay healthy. However, there is no safe level for drinking alcohol. Not only does excess alcohol intake lead to serious health problems, but it also impairs your concentration and judgement ability, which causes a lot of injuries and accidental death.

If you talk about how much alcohol is safe to consume daily, a man should only take two drinks a day, while a woman should limit alcohol to one drink a day. To be more precise, consuming 5-30 grams of alcohol is safe for men, and a woman can take 5-15 grams of alcohol per day.

3. Stay Hydrated

How much water do you drink daily? Is it equal to 15.5 cups or 11.5 cups if you are a woman? Most people will answer no and if you are among them, you should focus on increasing your water intake, as mild dehydration can affect your mood, concentration power, memory, and reaction time.

You might be aware that 70% of the human body is made up of water; hence, it is essential to drink an adequate amount of liquid to ensure its normal functioning. Not only does your brain performance improve with an increased water intake, but it also affects and improves the other functions of your body.

After increasing your water intake, you might feel an improvement in your digestion and get rid of problems such as acidity, bloating, irregular bowel movements, heartburn, and many other problems. Water and other healthy fluids help in the breakdown of soluble fibre in your diet, which keeps your digestion on track.

Individuals who are overweight should also focus on increasing their water intake, as it assists in weight loss and management. Water gives a sense of fullness and before you head towards the food table or snack cupboard, drink a glass or two of water and you will achieve your weight loss goals much more easily.

Other benefits of drinking water include a decrease in joint pain, kidney stone prevention, a healthier heart, fewer headaches, improved detoxification, better temperature regulation, and balanced energy levels.

4. Get Adequate Sleep

The pace of modern life barely gives you enough time to rest and sometimes getting enough sleep can become a dream. But without adequate sleep, proper functioning of the body is not possible. Good sleep is as important as a balanced diet and water intake. Poor sleep patterns can lead to physical and mental health problems.

The symptoms of sleep deprivation include fatigue, drowsiness and loss of concentration. It may also lead to various diseases and health disorders, ranging from heart disease to obesity and dementia. Total sleep deprivation can result in a complete loss of control over the brain and that’s where you realise how dangerous sleep deprivation could be.

To avoid such consequences, you must get an adequate amount of sleep every day, but the question is how much sleep do you need in a day to stay healthy? See the table below to get an answer!

Age Group	Recommended Sleep Hours Per 24 Hours
Infants (4-12 months)	12 to 16 hours (naps included)
1 to 2 Years	11 to 14 hours (naps included)
3 to 5 Years	10 to 13 hours (naps included)
6 to 12 Years	9 to 12 hours
13 to 18 Years	8 to 10 hours
Adults	7 or more hours

5. Workout Daily

Exercise is defined as bodily movement produced by skeletal muscles that requires your body to burn calories or spend energy. You are required to do regular exercise for at least 150 minutes a week to stay healthy, while you can increase the number to 300 to get other health benefits from working out daily.

One can do various types of exercise to stay healthy, including swimming, walking, running, dancing, and jogging. A healthy mind lives in a healthy body, so it is essential to stay active to keep your mind healthy. You will stay happy throughout the day if you spare a couple of minutes to exercise.

Physical activity helps an individual decrease feelings of anxiety, stress, and depression as it causes changes in your mind that regulate anxiety and stress levels. It can also increase the sensitivity of the brain to hormones like norepinephrine and serotonin, which alleviate feelings of depression. In addition, a workout can effectively increase the production of endorphins, which help produce positive feelings and reduce pain perception.

Weight loss and management is one of the most obvious benefits of exercising daily, as it increases the energy expenditure of your body and improves your digestion, which helps you lose weight faster. However, it is also possible to gain weight with regular exercise, as it causes muscle tears, trauma and inflammation that contribute to effective muscle gain.

6. Maintain a Healthy Body Weight

According to the WHO (World Health Organisation), more than 1 billion people are obese, while 462 million are underweight. It is essential to maintain a healthy body weight to stay healthy, but what’s the ideal body weight? How much weight should you gain or lose to attain a healthy body weight?

To determine the efforts you need to put into achieving a healthy body weight, you should check your BMI (Body Mass Index). You need not do anything if your BMI is between 18.5 and 24.49 as it falls under the healthy weight range. However, people with a BMI of 25.0 to 29.9 are overweight and should take steps to lose weight.

On the other hand, individuals with a BMI below the healthy weight range are underweight and need to put on a few pounds to stay healthy. People who are overweight are at higher risk of deadly diseases, including heart disease, diabetes, hypertension, and some cancers. Being underweight makes you vulnerable to developing hypothermia, malnutrition, decreased muscle strength, lowered immunity, etc.

In other words, being underweight and overweight are both serious problems that need to be addressed as soon as possible. If you are overweight, consider losing a few pounds with regular exercise and a calorie deficit diet. However, you should focus on gaining weight if you are underweight by taking a calorie surplus diet and working out.

7. Avoid Taking Too Much Stress

Those days are gone when we had to rely on stress for survival; we don’t have to fight lions or long-tooth predators now. Since it floods the body with hormones that increase blood pressure and raise the heartbeat, ancestors used it to make people ready for fights. It is difficult to see any benefit from taking stress.

But still, many people experience unnecessary stress, which leads to many physical and mental health problems. It is necessary to practise stress-relieving techniques to stay healthy in the long run. By reducing stress levels, one gets a lot of benefits and contributes to achieving a healthy body. Here are some of the benefits that you might get from reducing stress levels:

Better Sleep: Higher stress levels and anxiety are the two major causes of insomnia among adults. It is essential to practise a few stress-relieving techniques to improve sleep quality and stay healthy.
Lower Blood Pressure: People who take too much stress often face a problem of higher blood pressure. If you are among those individuals, you can indulge in yoga and deep breathing exercises to lower stress levels and, thereafter, high blood pressure.
Improved Digestion: Practising stress relieving techniques can help you improve digestion and stay healthy. With a few stress reduction techniques and mindfulness meditation, it is possible to alleviate gut inflammation and relax the digestive system and mind.
Stronger Immune System: Your immune system can also be affected by chronic stress. To stay healthy and live your life to the fullest, it is important to follow a self-care routine, which will boost your immune system and keep various ailments at bay.

8. Follow Personal Hygiene Habits

Good personal hygiene is essential to staying healthy and protecting yourself from various diseases, including diarrhoea, COVID-19, colds and flu. You should wash your hands after touching pets and other animals with soap, clean your body every day and brush your teeth twice daily to remove germs that can make you ill.

Apart from your health, personal hygiene is also vital to maintain to ensure the safety of other people around you. If you want to reduce the risk of developing an infection or other infectious diseases, consider following the basic personal hygiene habits, including the following:

Bathe Regularly: You should wash your body and hair at regular intervals to stay healthy. Most people think bathing daily is a must, but it’s a myth. It is OK if you bathe every two or three days. However, not bathing for more than three days or longer can result in the cake up of skin that might cause illness.
Trim Nails: Spare a few minutes to trim your nails; doing it on weekends is what most people do. By keeping your fingers and toenails clean, you can prevent various problems, such as hangnails and many others. Also, you should keep your feet dry and clean, as it will keep problems like athlete’s feet at bay.
Brush Twice: Though you should brush your teeth after every meal, brushing twice is also acceptable. You can minimise the accumulation of bacteria in your mouth by brushing twice, which might lead to problems like tooth decay or other gum diseases. Consider brushing twice a day to stay healthy!
Wash Hands: You should wash your hands before you head towards the kitchen to prepare or eat food. After coughing and sneezing, using the washroom and handling garbage can also help you prevent a wide range of bacterial infections and other diseases. However, it’s OK to use alcohol-based sanitiser when soap and water are not available.

9. Practice Safe Sex

It is essential to practice safe sex to stay healthy in the long term. Most people overlook this topic, but it is one of the most important ones. There is nothing like safe sex and contraceptive methods such as hormonal birth control pills and intrauterine devices will not protect you against STIs (Sexually Transmitted Diseases).

You must create barriers to stay healthy and prevent STIs by using internal and external condoms when it comes to penetrative sex. Oral sex is also not safe, as your body comes into contact with bodily fluids that are enough to transmit sexually transmitted diseases, including HIV, herpes, gonorrhea and herpes.

You might be aware that there is no cure for HIV, so practising safe sex, whether you are doing oral or penetrative, is important. Having fewer sex partners can also help you reduce the risk of STIs. Here are some other tips that might help you protect yourself from STIs:

Communication: Before you indulge in any sexual activity, have open and honest sexual communication with your partner about their health or whether they have tested recently.
Regular STI Testing: It is essential to get tested for STIs every year or you can also practise having STIs tested before indulging in any sexual activity with a new partner.
Barrier Protection: Use barrier protection while having sex with every partner to stay healthy. For instance, you can buy internal or external condoms from a brand that you like and can afford.

Pro Tip: You can wear condoms during foreplay so that it feels like a natural part of sex. It will also help your partner get comfortable with it easily.

10. Take Care of Your Mental Health

While taking care of your physical health, don’t forget to cultivate your mental health; both are equally important. You not only have to seek professional help when you face an issue but also keep yourself mentally healthy by choosing a proactive lifestyle. Here are a few things that an individual can try to stay healthy mentally:

Learn to be offline, which means you should not always be on your phone. You should spend time offline, away from screens and the internet. Set limits and try not to cross them!
Keep trying something new, challenge yourself with games, go on trips or do whatever you like to stay healthy, whether dancing, travelling, or learning a new musical instrument. It will keep your mind sharp, and you will find happiness!
Meditation can help you achieve optimal health; the benefits of meditating are numerous. It will reduce anxiety, help you get out of depression and aid in high blood pressure.

Bottom Line

Staying healthy today has become too difficult. We don’t even get time for ourselves in this busy life. But that doesn’t mean it is impossible to achieve our goals. You can practise healthy eating that won’t get you your dream physique but will make your journey easier. Cutting back on sugar and salt can help you stay healthy and protect you from various lifestyle diseases.

Just like these, we have shared the top 10 tips to stay healthy and achieve your dream physique. You can follow these tips to become healthy, keep various diseases at bay and expect a longer life. When do you plan to start following these tips? Do not procrastinate; bring about meaningful change in your life by making the right decisions.

Stay Healthy!!!

10 Healthy Lifestyle Tips for Adults

1. Eat Healthy

2. Stop Smoking and Drinking

3. Stay Hydrated

4. Get Adequate Sleep

5. Workout Daily

6. Maintain a Healthy Body Weight

7. Avoid Taking Too Much Stress

8. Follow Personal Hygiene Habits

9. Practice Safe Sex

10. Take Care of Your Mental Health

Bottom Line

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