We all want to live a healthy life, but are we living it? Nowadays it is not as easy to remain fit because many of our jobs require us to stay in an office for long hours thus, we begin to lack exercise.

Human health can be fragile, and many things contribute to it. A few trivial things can help you to start thriving. Here are some tips to follow to be the best version of yourself.

Food: Eat and avoid


Not everything we eat is good for us and even though we know it we cannot bring ourselves to stop eating it. The muffins, the doughnuts, and that perfect-looking piece of chocolate cake… it is heaven. Your brain might love it but trust me on this: your body does not.

Numerous foods contain free sugars, and we all know the consequences. You can find that most of the packaged food at the supermarkets are high in sugars like fizzy drinks, pastries, biscuits, even alcohol, so think twice before gulping down a whole gallon of beer at reunions.

More than 6 grams of salt per day is also bad for you. Salt can increase the blood pressure so be careful of how much salt you add to your dishes, best if you did not add any.

Fat is yet another food to be avoided. The cholesterol hidden in the saturated fat increases the risk of developing heart disease. Therefore, beware of the second serving of sausages, butter, pies and so on.

What you should try to have more of is FISH! It is recommended to eat fish minimum twice a week for a healthy diet. Omega-3, vitamins and minerals are irreplaceable for your body. Cook salmon, trout, haddock, tuna, or whichever type of fish, however you want it and enjoy.

To make a meal healthier and more colourful, throw in some fruits and vegetables. Why not also make a smoothie with them or add them to your cereal. You can even have them as a midday snack.

Starch should also be included in your diet. We all think that it is better to avoid it for it contains a lot of carbohydrates, but truth be told, they are not even half the calories that you can find in fat. Instead of avoiding starch you should keep away from oil and butter.

Another vital thing you must consume more often is water. The daily recommended intake for adults is 6 to 8 glasses, anything less leads to dehydration. Actually, it is not necessary that it is water you drink, but any type of liquid (except for alcohol) will do.

One last tip about eating: do not skip breakfast. It is said that breakfast gives you the energy you need to start your day and research stands behind these words. Eat wisely not less if you are trying to lose less.


In order to stay healthy, you should not only eat healthy foods but do your fair share of exercise. Being active comes with a lot of benefits and helps to lower the risk of getting many diseases.

It may come as a surprise, but you do not need to go to a fitness center to stay fit. What you need is a simple daily routine you can do at home. A few simple exercises can make a humongous difference in both how you look and how you feel.

Lunges are an excellent start. In terms of movement, there is nothing complicated about it, but they strengthen your legs. Even the most dedicated bodybuilders never skip them.

The second basic and popular exercise is the push-up. Whether a full push-up or one from your knees, the push-ups are a challenge worth taking. In a single push-up numerous muscles take part and thus are a much-preferred favourite.

Squats are another well-known way to train your leg muscles. They not only burn a lot of calories but increase the flexibility in your lower back and hips. If you are not doing them already, you can begin by doing 3 sets of 20.

Standing overhead dumbbell press. The name may be long, but they work out all your upper body as well as the core. Our shoulders often become stiff when working in an office, so we need to exercise so that we can function as a well- oiled machine.

The fifth exercise you need to undertake is the dumbbell row. It is not weightlifting that you are practicing so there is no need for the dumbbell to be heavy. Two to four ponds are enough to shape your back.

If you wonder where the necessity for balance went, here it is. The single-leg deadlift requires you to balance on one leg while you lift the other and hold a pretty pair of dumbbells. Do not worry, it only sounds complicated.

Burpees, side planks and normal planks are something you cannot escape from as much as you would want to. We may hate them, but they keep us in decent shape and improve our endurance.


Another vital thing for staying in good health is keeping your mentality healthy. Mental health is fragile, and many things affect our mood. We may like to stay up late or eat chips and chocolate but is it wise of us to do so? Our little habits can have an enormous impact on our health and the way we feel.


Even if you have to finish a job you have at work or want to finish that movie you have been watching for the last three days. Remember that you need at least 7 hours of healthy sleep a day. Anything less will make you feel lethargic and depressed.

You should not only eat in a healthy way but also try to avoid alcohol, cigarettes, and any type of drugs. You might believe alcohol helps if you are feeling down, but it is actually on the contrary it can make you feel anxious during the next day and it can hinder your memory. Cigarettes are no better, making you irritable in between smoking. You should not even consider taking drugs as some of them could lead to schizophrenia.

To kill birds with one stone, go for a run in the park outside, this way you will get vitamin D and the activity you need. Stress can also be dangerous, so maybe try to do something you like more often, go out with friends and be more sociable.

A guaranteed self-esteem booster is to aid others. It helps you find a sense of belonging. But do not only be a guardian to someone in need but know when to ask for assistance.

Habits to break away from

It is hard to measure how much you have eaten, especially when you are eating non-stop during the day or fill a huge bowl to the rim for dinner. This way we unknowingly take in more carbs and gaining weight is unavoidable. Snacking on junk food can easily be prevented. Instead of buying snacks, buy fruits and veggies. Also, whatever you are eating, put it in a smaller plate and you will notice the difference.

Knowing when to eat is good for you. Skipping breakfast or eating in the middle of the night leaves your efforts for staying fit lying in the dust. Think before you eat at 12AM and make a smoothie for a morning meal.

One more thing you need to take note of is how many hours a day you sleep. It is proven that people who sleep more lose weight easier than others. If you are having trouble falling asleep at night, try to stay away from any electronic devices right before sleep and go to bed at the same time every day.


Health should be taken care of, and it needs a whole lot of attention. Many factors play a significant role in how you feel. Eating, sleeping and mental stability do not just come as a gift but must be cherished. Follow the tips above to a better and a healthier life.

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