Take a look at this blog for a brief guide to living more healthily from day to day. Also, have a look online to find out more about how to improve your health even further.
Eating Fruit and Vegetables
You've probably heard it before, but getting your 5-a day of fruit and veg' portions is what you should be aiming for. Please note though that unsweetened 100% fruit juice, vegetable juice or smoothies will only ever count as one portion of your 5-a day. So regardless of how many glasses of juice or smoothies you have had in a day, they will only count as one portion of the 5-a day.
Calories
This may be getting a little too complicated for some, but a “diet” section in a “good health” blog would be conspicuously incomplete without a mention of calories. And, just for something to bear in mind, eating and drinking more calories than you use generally leads to weight gain.
On a daily basis, men generally require approximately 2500 kcal, while women generally need around 2000kcal every day. Depending on age, size etc., these numbers can vary. To keep track of the number of calories your food contains, check the packaging of food bought in shops and supermarkets. And look at the menus in restaurants when eating out, as the information might be displayed there, too.
Fish
Perhaps easily overlooked, the impact of eating fish can definitely be beneficial to your health. Fish provides you with a combination of protein, vitamins and minerals, while oily fish (such as trout, salmon, mackerel, sardines, pilchards, herring and fresh tuna) contain omega-3 fats which can help to prevent heart disease. It's recommended by the NHS that you try to eat a minimum of two portions of fish every week, with at least one of these fish portions being oily fish.
Water and Fluids
You should be making sure that you drink 6-8 glasses of fluids on a daily basis. This amount can increase when the weather is warmer or when you are active.
Try not to drink sugary drinks, as these are high in calories and detrimental to your dental health. It is also not advisable to consume in excess of 150 ml of smoothies, fruit juice and vegetable juice.
Exercise
This doesn't have to mean going to the gym regularly. It can quite easily mean simply being active where possible, such as doing more walking or playing more sports. What is definitely key to using exercise to remain in good health is that you will need to do both aerobic and strength exercises every week.
Up to the age of 18, the NHS guidelines indicate that everyone should complete at least 60 minutes of activity from a moderate nature (e.g. walking and cycling) to a vigorous nature (e.g. Running and tennis) every day. And on three days of the week, you should be doing exercises for strong muscles like push-ups, and exercises for strong bones, like running and jumping.
Adults between 19 and 64 should be aiming for a minimum of 150 minutes of moderate aerobic activity weekly such as cycling or brisk walking, along with strength exercises on a minimum of two days that work the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
Alternatively...
Do 75 minutes of vigorous aerobic activity like running or a game of tennis and Strength Exercises on a minimum of two days a week that work all the major muscles (see above).
Or
- Do a combination of moderate and vigorous aerobic activity every week, such as two 30 minute runs and a 30-minute brisk walk (This will amount to 150 minutes of moderate aerobic activity). AND Strength Exercises on a minimum of two days that work all the major muscles (see above).Sleep
Another part of managing good health albeit one that is perhaps easily overlooked, sleep is important. Late nights, going-out and studying can all play a part in lowering the amount of sleep you may be getting, but it is still a good idea to know what to aim for and try to reach this standard. The advice of the NHS is to work out how much sleep you need and aim to get this amount. Though 8 hours of good quality sleep is a general requirement for most people, some of us need more sleep and some need less. Aside from a feeling of tiredness and poor mood, a lack of sleep can also cause a whole range of health issues. So make sure you establish some sort of bedtime routine that gets you relaxed, get a good night's sleep and feel refreshed for the day ahead.
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