Good health doesn’t just happen; it is the result of proactive, preventive and healthy choices that impact your health today, tomorrow and the day after, according to Bianca Tromp, nutritionist at FUTURELIFE®.
She says: “A healthy lifestyle is not only important during childhood and old age, but it is crucial at all stages of life, including childhood, adolescence and adulthood. Regardless of whether you are 12 or 75, the impact of a healthy lifestyle should never be underestimated. “
Tromp adds that by following some simple and healthy rules, we are all likely to share a common outcome – continuous physical and emotional health as we age: “However, it all starts with reforming the simple choices we make each day.
Bianca offers five healthy rules by which she believes that we should all live (regardless of our age!):
Rule 1: Observe your portions
Why even if you eat seemingly healthy foods, you can still be at an unhealthy weight? The problem is usually in the control of the parcel. Even a very large portion of healthy foods can cause unwanted weight gain.
And while you can see your portion sizes as “normal”, it may be time to reevaluate. So, what is a healthy portion size? For starches, choose low GI starches, no more than the size of your fist.
For lean meats, chicken and fish, leave a portion the size and thickness of your palm. The vegetables should fill the rest of the plate, so include about two handfuls, limiting the fats to the size of the tip of the thumb.
Rule 2: Keep walking
The only thing that those who live long, healthy lives have in common is physical activity. And physical activity is not only good for your physical well-being, but it also keeps you mentally and emotionally healthy.
You don’t have to be a “gym bunny”. You can walk around the block at night or spend some time in the garden, however you like – include at least 150 minutes of moderate physical activity per week.
Rule 3: take care of your gut
We often associate intestinal health with the absence of symptoms such as bloating, constipation and diarrhea, but did you know that 80% of the immune cells are in the intestine?
To support our immune system and keep our gut healthy, we need a balance of probiotics (the “good” microorganisms) in our digestive tract. Including a probiotic supplement can help maintain that balance.
Rule 4: include protein in every meal
Protein not only provides the building block for muscle maintenance and synthesis, protein will also make you feel more satisfied for longer. This means less cravings and less snacks for unhealthy foods.
Try to include a source of protein with each meal and snack. Low saturated fat protein options include nuts, nut butters, eggs, soy, lean meat and cuts of chicken, fish, beans and vegetables.
Rule 5: a good night’s rest
Like breathing, sleep is a fundamental human requirement. Even so, many of us do not get the necessary amount of sleep to function properly. Lack of sleep can cause hypertension, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression and impaired immunity. It may even affect your appearance!
Ensuring that you get a good night’s sleep every night should be a priority. The National Sleep Foundation recommends seven to eight hours of sleep for people over 64 and seven to nine hours for people aged 18 to 64. Children need to sleep more.
“It takes more than five healthy rules to go from one to 85, but this is an excellent starting point!” Tromp concludes.