Tips to a Healthy Lifestyle, and How to Maintain It

“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” -William Londen 

Your Attitude

• Have a healthy self-image.
• Keep a positive attitude.
• Breathe deeply.
• Enjoy the sunshine.

Tips to a Healthy Lifestyle

• Shop from the outside aisles of your grocery store. Produce, meat, and dairy are typically found there. The middle aisles of the grocery store are often where you find the most processed foods.
• There are mixed reviews on coffee. Some feel it is high in antioxidants, and some studies link coffee to longevity. Coffee is probably fine in moderation.

 

• Drink plenty of water. Depending on age and gender, up to 60% of our adult body is composed of water, according to H.H. Mitchell, Journal of Biological Chemistry 158. On average, the brain and heart are composed of 73% water, and the skin contains 64% water.
• Reduce the use of excess salt. Use herbs and spices to flavor your food.

Veggies and Healthy Proteins

• Eat Your Veggies. Fresh fruits and vegetables of different colors are loaded with vitamins, minerals, antioxidants and lots of fiber. Your body needs solid foods for roughage. There are more calories than your body needs in sugary drinks. This may result in you becoming over-weight.
• Eat Your Protein. Meat, chicken, and fish are not the only ways to get protein. Eating rice and beans together is a complete protein. There are vegans and vegetarians who live healthy lives by eating plant proteins. Protein will make you feel full and help reduce cravings.

Healthy Fats

• Eat Fatty Fish. It is loaded with healthy omega-3 fatty acids and other various nutrients. Salmon is a fatty fish, loaded with high-quality protein and healthy fats.
• Nuts eaten in moderation, are a healthy way to get magnesium, vitamin E, fiber and other nutrients.
• Use extra virgin olive oil. It is loaded with powerful antioxidants that can fight inflammation.
• Avoid trans fats, which are strongly linked to inflammation and heart disease.

• Do not over-cook your meats. (However, follow food safety recommendations for internal cooking temperatures of meat. The USDA recommends an internal cooking temperature of 160 degrees F for ground beef.)

Grilling Tips for Cooking Meat

Dietitian Anne Ammons has 6 grilling tips for safer meat cooking.

1. Avoid flame flare-ups
2. Marinate meat for 30 minutes before grilling
3. Limit portion sizes – which will decrease cooking times
4. Choose leaner cuts of meats
5. Do not overcook or burn meats
6. Switch to grilling fruits and vegetables

Maintain a Healthy Body Weight

Maintain a healthy body weight. Control your portion sizes.

Control Your Vices.

Don’t smoke or do drugs and only drink in moderation.

Your Exercise

Lifting weights is good to build muscle mass and strengthen bones. Take the stairs not the elevator. Carry in the groceries. Bodyweight exercises are good strengthening exercises.

Get aerobic exercise that raises your heart rate and gives you a slight pant.

Get a Good Night’s Sleep

Seven to eight hours is a good goal. Poor sleep habits are a large risk factor for gaining weight and other health problems.

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5 Great Stretching Poses to do in the Morning

 

After 8 hours in bed at night, get a good stretch first thing in the morning.

The Cat-Cow Yoga Pose

1-The Cat-Cow from Yoga class is a great way to wake up your spine, and oh, how good it feels. Start on your hands and knees, with your hands beneath your shoulders and your knees beneath your hips. Drop your chest as you inhale into Cow position, lifting your chin and chest.

For Cat position, exhale as you draw your belly button toward your spine and round your back, as you drop your chin toward your chest, like a cat. Slowly repeat the moves 5 or 6 times.

The Glute Bridge

2-The Glute Bridge strengthens your back and develops great posture. It stretches the hamstrings and improves your golf game!

Start by lying on your back with knees bent and feet flat on the bed or floor. Push the heels into the bed or floor and raise the hips off the bed or floor. Squeeze the gluts and abdominals tight. Then lower your hips back down. Do as many of these as you are comfortable doing.

The Knee to Chest Stretch

3-The Knee to Chest Stretch is great for working your lower back, hips, and hamstrings.

Lie on your back with both legs extended. Pull your left knee toward your chest and keep the right leg straight with your back flat on the floor. Hold for 30 seconds and repeat with the other leg.

The Figure Four Stretch

4-The Figure Four Stretch is great for stretching hips, glutes, lower back, and hamstrings.

Lie on your back. Cross your right foot over your left thigh and bend your left knee. Hold the back of your left leg and gently pull it toward your chest and hold. Switch sides and repeat.

The Yoga Cobra Pose

5-The Yoga Cobra Pose stretches chest, lungs, shoulders, and abdomen. Do this from a prone position on the floor.

As a cautionary note, if you have a back injury do not do the Cobra Pose. Neither with carpal tunnel syndrome, headache, or in pregnancy. -Yoga Journal

As a variation, you could stand with your back to the kitchen counter. With your hands behind you on the counter, bend backward over the sink.

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Seven More Stretches by Bob and Brad

Bob Schrupp and Brad Heineck are fun and informative YouTubers. Below I listed a YouTube they have made of stretches to do first thing in the morning.

7 “Must Do” Stretches in Bed- Guaranteed to Jump Start a Great Day.

By “Famous” Physical Therapists Bob Schrupp and Brad Heineck

In Conclusion

At 99 years young you can continue being fascinated by the world around you and take an interest in life. It will amaze you at the friends you will attract.

As William Londen said, “To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”

Be cheerful and maintain an interest in life, is the best of all my tips to a healthy lifestyle.

I’d love to hear from you. Are you living a healthy lifestyle? Please leave a comment below!

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Disclaimer: If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.