Food can be an exciting, as well as a creative outlet. I like to think of eating as an experimental adventure. You may not even realise how easy it is to eat healthy food without having to go to the Jamie Oliver school of cookery.
New research from the American Journal of Cardiology 2014 says that even the smallest of changes will reap big benefits. Their study of the “best” diet looks like this
- 2 servings of vegetables per day
- 6 servings of fruit per day
- 3 servings of legumes per day
- 3 servings of wholegrains per day
- 3 servings of fish per week
Adding up the calories from the food mentioned above, this diet equates to approximately 975 calories per day. And based on a 2,900-calorie daily allowance, this leaves 2,000 calories free for consumption.
Another factor in the diet is minimising red meat and processed meat in your daily eating plan. It also called for a moderation in eating fatty food, dairy, refined cereals and breads, sugary food and cakes.
People following this diet reduced their risk of cardiovascular disease by 20%. Thrown in the decision to quit smoking and drinking alcohol, and the percentage dropped to 64%. Include 40 minutes of daily walking, plus an hour of vigorous activity once a week, and the risk plummeted to 76%. If you keep your waist under 95cm, you lower the risk to an astounding 84%.
The study showed outstanding results, which easily proved simple
lifestyle changes could make a big impact on health in the long run. It also identified eight make-or-break health habits that can be incorporated in your daily life.
- Eat Healthy
It doesn’t mean counting calories, nor portion control. It means eating good food to your heart’s content.
- Active
Walk the dog. Do yoga after work. Join a gym. Do things that keep you moving. Just 40 mins per day and 1 big exercise session once per week is all it takes.
- Enjoy the Sun
Not too much, but enough to feel a healthy glow from it. Just remember to equip yourself with some UV protection and lots of water to stay hydrated.
- Reduce Medications
Work towards creating a healthy immune system. Seek natural medications over artificial ones when you can.
- Engage in positive social behaviours
Practice good manners. Socialise regularly. Participate in activities that keep your mood and spirits up.
- Sleep and Restore
Make sure to get at least 6 hours of rest. This is the time for your organs to regenerate and restore functions. Having adequate sleep leaves you more refreshed in the morning.
- Seek joy and balance
Find things that help you reach a place of zen. Find time to meditate and relax.
- Minimise deprivation
Will power will never be enough to sustain a long term health regime. Focus on being reflective instead.