45 TIPS TO

LIVE A
HEALTHIER
LIFE
by Celestine Chua
www.personalexcellence.co
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Personal Excellence - www.personalexcellence.co
45 TIPS TO LIVE A HEALTHIER
LIFE

(Image: ElenaGaak)

How healthy are you? Do you have a healthy diet? Do you exercise regularly? Do
you drink at least 8 glasses of water a day? Do you get enough sleep every day?
Do you live a healthy lifestyle?

Our body is our temple, and we need to take care of it. Do you know that over
70% of Americans are either obese or overweight?[1] That's insane! Think of your
body as your physical shell to take you through life. If you repeatedly abuse it with
unhealthy habits, your shell will wear out quickly.
Life is beautiful and you don't want to bog yourself down with unnecessary health
problems. Today, your vital organs (kidney, heart, lungs, gall bladder, liver,
stomach, intestines, etc.) may be working well, but they may not be tomorrow.
Don't take your good health for granted. Take proper care of your body.

Good health isn't just about healthy eating and exercise it's also about having a
positive mental health, a positive self-image, and a healthy lifestyle. In this article,
I share 45 tips to live a healthier life. Bookmark this post and save the tips,
because they are going to be vital in living a healthier life. :)

1. Drink more water. Most of us don't drink enough water every day. Water is
essential for our bodies to function do you know over 60% of our body is
made up of water? Water is needed to carry out body functions, remove waste,
and carry nutrients and oxygen around our body. Since we lose water every
day through urine, bowel movements, perspiration and breathing, we need to
replenish our water intake.

Furthermore, drinking more water aids in losing weight. A Health.com study

carried out among overweight or obese people showed that water drinkers lose
4.5 more pounds than a control group. The researchers believe that it's
because drinking more water helps fill your stomach, making you less hungry
and less likely to overeat.The amount of water you need depends on your age,
weight, humidity level, and your physical activity. There used to be a
recommendation to drink 8 glasses of water, but in 2004 this recommendation
 was removed and healthy adults are recommended to use thirst to determine
their fluid needs.[2] Bear in mind that food intake contributes to our fluid intake
too fruits, soups, juices have high water content. How to tell if you need
water: if you have dry lips, dry mouth, or little urination, you're probably not
hydrated enough. Go get some water first before you continue this article!
2. Get enough sleep. When you don't rest well, you compensate by eating more.
Usually it's junk food. Get enough rest and you don't need to snack to stay
awake. Also, lack of sleep causes premature aging, and you don't want that.
Read: Having Insomnia? How to Get a Perfect Nights Sleep Every Night
3. Meditate. Meditation quietens your mind and calms your soul. If you don't
know how to meditate, don't worry learn to meditate in 5 simple steps.

4. Exercise. Movement is life. Research has shown that exercising daily brings
tremendous benefits to our health, including increase of life span, lowering of
risk of diseases, higher bone density, and weight loss. Increase activity in your
life. Choose walking over transport for close distances. Climb the stairs instead
of taking the lift. Join an aerobics class. Take up a sport of your liking (see tip
#5).
5. Pick exercises you enjoy. When you enjoy a sport, you naturally want to do it.
Exercise isn't about suffering and pushing yourself; it's about being healthy and
having fun at the same time. Adding variation in your exercises will keep them
interesting.
6. Work out different parts of your body. Don't just do cardio (like jogging).
Give your body a proper work out. The easiest way is to engage in sports,
since they work out different muscle groups. Popular sports include basketball,
football, swimming, tennis, squash, badminton, Frisbee, and more.
7. Eat fruits. Fruits have a plethora of vitamins and minerals. Do you know that
oranges offer more health benefits than Vitamin C pills? Satisfy your palate
with these nutritious fruits: Watermelon, Apricots, Avocado (yes, avocado is a
fruit!), Apple, Cantaloupe, Grapefruit, Kiwi, Guava, Papaya, Strawberries. If you
intent to consume a large quantity of fruits at one go, consume fruit with some
fats such as a dressing, almond butter, olive oil, avocado to reduce the
glycemic load. More on glycemic load in tip #29.

(Image: ElenaGaak)
8. Eat vegetables. Like fruits, vegetables are important for good health, with
many important vitamins and minerals. Eating a large quantity of vegetables is
difficult due to the fiber content (tip #9), so consider juicing (tip #38) or taking a
green "superfood" powder instead (tip #40).
9. Watch your fiber intake. Contrary to widespread belief, high fiber does not
help with constipation or smoother digestion. The more fiber you take, the
bulkier your stools, the slower your colonic transit time, the more difficult it is to
pass motion (which leads to constipation, piles, anal fissure). Fiber also
contributes to excess gas and abdominal bloating. That's because our body
cannot digest fiber (unlike the cows' digestive system which have four
stomachs), so it simply bulks up our stools and gets passed out.

Why do so many doctors, cereal boxes, supermarket aisles, studies, etc.

recommend high fiber then? This recommendation originated from a large
macro-study that suggested that high fiber intake may lower risk of colon
cancer. However, this did not account for factors like lifestyle and diet. Follow-
up studies showed that fiber intake had very little, if any, link to colon cancer.
[Harvard, School of Public Health] One possible reason is that many high-fiber
foods happen to contain vitamins, minerals, and phytochemicals, that are
helpful for the body. People who consume a high-fiber diet are also likely to eat
less red meat, drink less alcohol, smoke less, and get regular exercise all
healthy behaviors that can reduce cancer risk.[3]

Should we cut out fruits/vegetables then? Well, many fruits/vegetables have

low fiber. Much of fruit/vegetable content is water. (The fiber content in
watermelon is 0.4%, honeydew 0.8%, grapes 0.9%, and strawberry 2%. For
vegetables, cucumber has 0.5% fiber, mushrooms 1%, tomato 1.2%, lettuce
1.3%, and spinach 2.2%.) You can also juice vegetables to remove fiber. The
real fiber contributors are bread/pasta/wheat/grains. White
bread/pasta/macaroni has 3% fiber; multi-grain bread has 12% fiber, and multi-
grain cereals can have 22% or more fiber. High-fiber and whole wheat are the
"in" thing today; some cereals have over 30% fiber. Also, unlike fruits and
vegetables, it's very easy to eat a lot of grains, which adds up fiber
consumption. Legumes and nuts have fiber content of 8-25% but they occur in
very low quantities in a daily diet. Meat/Fats/Dairy have 0 fiber.

My personal recommendation: (1) Cut down on grains/wheat; (2) Eat fruits as

per normal; (3) If you want to eat a lot of vegetables, go for green powders or
juicing. Avoid big salads; (4) Eat other things in moderation. A typical diet with
fish/chicken (zero fiber), dairy (zero fiber), low fiber fruits/vegetables, and some
rice/potatoes is already low fiber. On the other hand, when you stuff yourself
with fiber, you may start noticing bloating, bulkier stools, and even piles / anal
fissures which was what happened to me. Read: Fiber and Constipation
Research Study | Fiber and Colon Cancer [Harvard] | Fiber Menace | Dietary
Fiber [Video] | Fiber Menace Reviews (real people who ate a high fiber diet
based on doctor recommendations and suffered from constipation, bleeding,
etc.)
10. Pick different-colored fruits/vegs. Fruits/Vegetables with bright colors are
usually high in anti-oxidants. Anti-oxidants are good for health because they
remove free radicals that damage our cells. Eat fruits/vegetables of different
colors: White (Bananas), Yellow (Pineapples, Mango), Orange (Orange,
Papaya), Red (Apple, Strawberries, Tomatoes, Watermelon), Green (Avocado,
Lettuce, Cucumber), Purple/Blue (Blackberries, Prunes). Here's a full list under
the color wheel.

(Image: wasaitax)
11. Get your macro-nutrients. Macro-nutrients are nutrients needed in bulk
amounts to ensure normal growth, metabolism, and well-being of our bodies.
The 3 macro-nutrients needed by humans are carbohydrates (sugar), proteins
(amino acids), and fats (lipids). There are many funky diets today from high/low
carb to high/low protein to high/low fat. While you are free to eat whatever you
want, we need carbohydrates, proteins, and fats (known as macro-nutrients)
for a healthy body. Carbs give us immediate energy. Proteins help repair
tissues, heal wounds, and create enzymes and hormones. Fat is needed to
build cell membranes; for blood clotting, muscle movement, and inflammation;
and to absorb certain vitamins and minerals.

Be careful of fad diets. Eat a diet with a well-rounded distribution of macro-

nutrients (40% carbs, 30% proteins, 30% fats, vs. being skewed to one
particular group). In a study of pre-diabetics, those on a "high protein" diet
 (defined as 40% carb, 30% protein, 30% fat) resulted in 100% remission of pre-
diabetes to normal glucose tolerance, while those on a high carb diet (defined
as 55% carb, 15% protein, 30% fat) resulted in only 33% remission.[4]

(Image: AgileLeanLife)
12. Get your micro-nutrients. While macro-nutrients provide our bodies with the
bulk energy to function, we need micro-nutrients, i.e., vitamins and minerals, to
orchestrate a range of physiological functions.[5] Deficiency in any vitamin or
mineral will cause dire effects on our body. Make sure to eat a range of
different food to meet your micro-nutrient needs. Eating different food also
ensures you have a diverse set of gut flora, which is important for optimal
health. Here is a list of micro-nutrients needed by our body.
13. Cut down on processed food. Processed food is not good because (a) most
nutritional value is lost in the creation of these foods and (b) the added
preservatives are bad for our health. Many processed foods contain a high
amount of salt, which leads to higher blood pressure and heart disease. In
general, the more ingredients a food has on the label (ending with 'ite' or 'ate'),
the more processed it is. Eating 50 grams of processed meat a day has also
been found to increase the risk of colorectal cancer by 18%.[6] Go for less
processed food, such as a baked potato over chips, a fresh fruit over canned
fruit, steamed fish over canned fish, or organic produce over food with high
preservatives.
14. Choose white meat. Cut out red meat. Red meat has been repeatedly
established to increase colon cancer risk.[7][8] Cut out red meat (or at the very
least, limit your consumption). Substitute red meat with white meat such as
chicken and fish. Increase your fish intake which seems protective against
cancer. Fish also has healthy fats, a large source of omega-3 fatty acids,
protein, and vitamin D.
15. Go for healthy fats. As mentioned in #11, fat is a macro-nutrient and is
essential to a healthy body. Fat is not the enemy trans and saturated fats
are. And trans/saturated fats are in many products today. We need healthy fats
which are monounsaturated and polyunsaturated fat. Here's the low down on
fats:
Avoid trans fat (Bad fats): Increases harmful LDL cholesterol and reduces
beneficial HDL cholesterol. Common sources: Solid margarines,
commercial cookies and pastries, fast-food French fries, "partially
hydrogenated oil" in food ingredients.
Limit/Avoid saturated fat (Bad fats): A diet rich in saturated fats can drive
up total cholesterol, and tip the balance toward more harmful LDL
cholesterol, blocking arteries. Common sources: Red meat, whole milk and
other whole-milk dairy foods, cheese, coconut oil, many commercially
prepared baked goods and other foods.
Take monounsaturated fats (Good fats): Common sources: Olive oil,
peanut oil, canola oil, avocados, most nuts, high-oleic safflower and
sunflower oils.
Take polyunsaturated fats (Good fats): Polyunsaturated fats are essential
fats. They are required for normal body functions but your body can't make
them, so you must get them from food. These fats lower LDL and
triglycerides, and boost cholesterol profile. Common sources: Salmon,
mackerel, and sardines, flaxseeds, walnuts, canola oil, unhydrogenated
soybean oil.
 Clockwise, from top-left: Olive Oil, Avocado, Walnut, Flaxseed, Salmon.
These are good fats we should include in our diet. (Image: Roberta Sorge,
Alison Marras , USDAgov, Agto Nugroho, and Marco Verch)

16. Love yourself. How much do you love yourself on a scale of 1-10? Why? How
can you love yourself more starting today? Read: How to Develop a Positive
Body Image (series)
 (Image: Andrea Haase)
17. Go barefoot walking/running. There are many benefits of barefoot
walking/running, from better posture, less stress for your feet, less stress for
your joints, etc. If the terrain in your neighborhood is too sharp, wear barefoot
shoes. I've been running barefoot since May 2010 and loving it. Read: 10
Reasons To Run Barefoot
18. Purge negativity from your life.
Purge negative people. Positive mental health is part of a healthy life. You
don't need toxic people in your life. If you feel that a friend is overly critical
or negative, let him/her go. If you're dealing with backstabbers, let them go
too. Check out:
8 Tips to Tackle Naysayers
8 Helpful Ways to Deal with Critical People
8 Tips to Deal with Backstabbers

(Image: Pink Sherbet)

Purge negativity from yourself. You don't need negativity from yourself
either. Listen to the thoughts that come up and get rid of your negative
thoughts. Sometimes people eat when they are unhappy, so by staying
positive, you remove an unhealthy dependency on food. One great way to
remove your negativity is to brain dump when you feel frustrated. I do this
with my clients, where I ask them to write out their deepest thoughts so that
we can address them. Watch: How to Stay Positive All the Time [Video]
19. Avoid trigger foods. Trigger foods make you go berserk and binge after you
eat them. Everyone's trigger foods are different (mine used to be doughnuts,
pastries, and chips), but generally trigger foods are candy bars, chocolate,
confectionery, chips, cookies, or anything with a high level of refined sugar,
salt, or flour. These foods cause a blood sugar imbalance, hence triggering one
to eat more. What are your trigger foods? Identify them and remove them from
your diet.
20. Breathe. Deeply. Oxygen is vital for life. You may know how to breathe, but
are you breathing properly? Most of us don't breathe properly we take
shallow breaths and breathe to 1/3 of our lung capacity. Athletes are coached
proper breathing techniques to get their best performance. A full breath is one
where your lungs are completely filled, your abdomen expands, and there's
minimum movement in your shoulders. Watch: Breathe to Heal [Video]

(Image: altafulla)
21. Improve your posture. Good posture improves your breathing (see tip #20)
and makes you look more smarter and more attractive. Read more: Benefits Of
a Good Posture (And 13 Tips To Get One)
22. Address emotional eating issues. Emotional eating is eating to fill an
emotion rather than real hunger. Do you eat when you feel stressed out, down
or frustrated? Do you reach out for food when you hit a block at work?
Chances are, you're emotional eating. However, emotional eating will never
make you feel happy, because you're trying to fill a void that has nothing to do
 with food. Food doesn't give you love or happiness; it's just food. Why do you
reach for food when you're down? How can you address it? Get to the root of
the issue and address it. Read: How to Stop Emotional Eating (series)
23. Eat small meals. Choose several small meals over huge meals. This evens
out your energy distribution. It's also better for your stomach, because it
doesn't over-stretch from digesting a huge volume of food at one go, which can
lead to a hiatus hernia. In general, eat when you feel hungry, and stop when
you're full (see tip #24). You don't need to wait until official meal times before
you start eating. Listen to your body and what it tells you.

24. Stop eating when you feel full. Many of us rely on external cues to tell when
we're full, such as whether everyone has finished eating or whether your plate
is empty. These are irrelevant: you should look at internal cues, such as
whether your stomach feels full or not. Don't eat just because there's food on
the plate. I stop when I feel about 3/4 full if I eat till I'm totally full, I feel
bloated. Use your gut as your indicator (literally). ;)
25. Live a life of purpose. Positive health starts from within! Are you living a life of
meaning? Are you living in line with your purpose? Since I started living my
purpose, I've never been happier. And you can experience that too. Read:
Discover Your Purpose in Life (series)
26. Cut down on deep-fried food. Deep fried food contains acrylamide, a
potential cancer-causing chemical. According to a BBC report, an ordinary bag
of crisps may contain up to 500 times more of the substance than the top level
 allowed in drinking water by the World Health Organisation (WHO)! When I
consume oily foods, I feel sluggish. Go for food prepared using healthier
methods instead, such as grilled, steamed, stir-fried, or even raw food. Reduce
your intake of fast food, fries, doughnuts, chips, wedges, and deep fried food.
27. Cut down on sugary food/drinks.
Sugary food. These are your candy bars, pastries, chocolate, cookies,
cakes, and jelly donuts. Not only do they not fill you, but they trigger you to
eat more due to the sugar rush. Eating once in a while is okay, but not daily.
Go for healthy snacks instead.
Soda and sugary drinks. Soda is unhealthy, causes weight gain, and is an
artificial stimulant. Go for plain water, green tea, or vegetable juices instead!
Read more: 5 Reasons To Quit Soda (And How to Do It)

(Image: Travis)

28. Don't drink alcohol. Like caffeine, alcohol is a diuretic. Not only that, but
alcohol is repeatedly proven to have negative effects on our body and health
impacting the proper functioning of our brain, liver, lungs, and other major
organs. If you drink alcohol regularly, it's time to cut it out, or at the very least,
reduce your consumption.
29. Watch out on glycemic index/load. Glycemic index is an index that indicates
the ability of a carbohydrate food to increase glucose level in the blood. 100
represents pure glucose, which means rapid digestion and absorption of
glucose into the bloodstream. Eating food with high GI creates sugar spikes
 and will lead to diabetes in the long run. A GI of 55 or lower is considered low.
High GI foods include mashed potato (>80), white bread (>70), white bagel
(72), white rice (65), Coke (63).

However, glycemic index is only one part of the story we need to look at the
glycemic load, which tells us how high our blood sugar rises when we consume
the food, depending on the amount consumed. Glycemic load is calculated by
multiplying GI by the amount of carbs consumed, divided by 100. A glycemic
load of 10 or below is considered low; 20 or above is considered high.

For this reason, fruits have high GI but a low glycemic load for the quantity
normally consumed. For example, watermelon has a high GI of 80. But a
serving of watermelon has so little carbs (6 grams) that its glycemic load is only
5. Eating a food with a low GI but in large quantity is similarly unhealthy.
Macaroni has a GI of 50 but the usual serving of 180 grams will lead to a
glycemic load of 24. You can lower the glycemic load of a food by pairing it with
fat and protein. Here is a list with glycemic index/load for 100+ foods.
30. Go organic. Organic foods are foods produced without synthetic inputs such
as pesticides and chemical fertilizers, do not contain genetically modified
organisms, and are not processed using irradiation, industrial solvents, or
chemical food additives. (Wiki) The organic movement is slowly catching on,
with more supermarkets offering organic options. Organic food tends to cost
more, but hey would you rather save some money and feed your body with
pesticides or pay a few extra dollars for a cleaner, healthier body?
31. Prepare your meals. Whenever I can, I try to prepare my meals. When you
prepare your meals, you control what goes into them, rather than choosing
between sub-optimal choices in a restaurant. Get quality kitchen equipment
it will be your best investment ever. Having a blender makes it a breeze to
make your fruit/vegetable juices! Having a small oven makes baking and
heating food so easy.
32. Learn to say no. Don't eat just because you're out with friends or because
other people offer you food. Simply say no and say you're not hungry if you
don't feel like eating. Read: How to Say No
33. Bring a water bottle when you go out. That way, you can drink whenever you
want. It saves you money and you don't need to resort to bad alternatives like
soda.
34. Eat what you need. It is better to eat less and in line with your energy needs,
rather than eat excessively and work off excess calorie intake through exercise.
When you eat excessively, you strain your digestive system by making it digest
more food than you need, and when you exercise excessively, you strain your
body.
35. Stop smoking. Smoking is detrimental to health, severely increases the risk of
lung cancer, kidney cancer, esophageal cancer (of our gullet), heart attack, and
more. Smoking "lite" cigarettes do not decrease health risks either. If you're a
smoker, quit not just for yourself, but for your family and friends. If you don't
smoke, stay that way and don't start. Read: What Happens When You Quit
Smoking [Infographic]
 (Image: Curtis Perry)
36. Avoid passive smoking. Second hand smoking (breathing in air from
smokers) causes many of the same long-term diseases as direct smoking
(Wiki). Did you know? According to the CDC (Centers for Disease Control and
Prevention), there is no risk-free level of passive smoking; even brief exposure
can be harmful to health. Get away from smokers and avoid cigarette smoke
where you can.
37. Have healthy snacks. If you're hungry at work, eat healthy snacks like fruits,
vegetable juices, and yogurts. These are nutritional and don't give you that
sugar rush. Have them readily available so that you can get a munch and stop
when you have your fill. Stay away from cookies and candy bars.
 (Image: Liv friis-larsen)
38. Juice. Juicing is a great way to get vitamins and nutrients from
fruits/vegetables without munching through a large amount of fiber (see tip #9).
I recommend to juice vegetables. For fruits, juice at most 1-2 fruit servings as
juicing fruits lead to sugar spikes. You can also go for green powders (see tip
#40), which contains the nutrients of many power vegetables in one scoop. If
you're new to juicing, learn more about it here and check out these sample
juicing recipes.
39. Go for regular checkups. Many diseases don't show up in terms of symptoms
until it is too late. Blood tests for blood sugar, vitamins and minerals, along with
urine tests are standard tests you can take. More elaborate tests like
mammograms (for women), PAP smear (for women), colonoscopy, etc. should
be done at the recommended intervals. If the test results are not optimal, it
means that you can quickly take corrective action. If they are great, that's
fantastic and you can have a peace of mind.
 (Image: Stethoscope)
40. Supplement your diet.
Vitamins/Minerals. Even when we eat healthily, there will be times when
we lack certain vitamins/minerals. For example, foods with certain
vitamins/minerals may be uncommon in your diet. A vegan diet, while
conferring certain health benefits, lacks essential vitamins and minerals like
Vitamin B12 and Omega 3 (EPA/DHA). This can be resolved by taking in
supplements. Understand the gaps in your diet (health checkups will let you
know if you are deficient see tip #39) and try to address them via your
diet. If not possible, take supplements to address these gaps.
Probiotics. If you suffer from slow colonic transit time or your gut flora has
been affected from taking anti-biotics in the past (you'll know if your stools
are hard, slow to come out, or big ideally stools should be small, soft,
and very easy/quick to pass), taking a daily probiotics during / right before
or after a meal will help. Different brands work for different people, so get a
good brand and alternate until you find one that works for you. Read: When
Should You Take Probiotics?
Green powders. As mentioned in tip #8, vegetables contain many vitamins
and minerals for good health. However, it's unrealistic and unhealthy (see
tip #9) to munch through so much vegetable a day, much less source them
from different supermarkets. This is where green powders come in: they are
a blend of antioxidants, enzymes, amino acids, essential fatty acids, and
 phytonutrients, sourced from a range of vegetables. This is the easiest way
to get a high serving of vegetables along with their antioxidant/nutritious
content on a regular basis. Research and get a good brand as there are
knock-offs with synthetic ingredients. Common green powder brands are
Super Greens, Garden of Life, Vibrant Health, and Athletic Greens.

41. Experiment. The best way to know what works for you is to experiment.
Rather than subscribe yourself to one diet, try different foods and see how your
body responds. Most importantly research and tweak your diet based on
what you learn. I enjoy reading health journals, because this way I can read the
information directly from the source vs. through news articles or editorials
which often serve an agenda.
42. Get out more often. If you have a 9-5, chances are you spend much of your
time holed up in the office and not a lot of time going out and having fun.
During weekends, you're probably busy with work or running errands. Make a
point to go out with your friends at least once a week. Get some sun. Go out
and have a change of environment. It'll be great for your body and soul.
43. Exercise good dental hygiene. Not only does good hygiene make you a lot
more desirable, but it is linked to better health. Brush your teeth twice a day,
rinse your mouth after each meal, and floss your teeth at night. Read: How to
Attain Healthier Gums and Teeth: Path To Better Oral Hygiene

(Image: kurhan)
44. Join classes. Dance classes, aerobics classes, tennis classes, ballroom
dancing, scuba diving, and wakeboarding courses are all places to start. Going
there also lets you socialize with a new group of people.
45. Hang out with healthy people. You're the average of the 5 people you spend
the most time with, so the more time you spend around healthy people, the
better it is. Dine with people who are health conscious and get workout
buddies. It makes healthy living more fun! :)

Which health tips are most applicable for you right now? These are timeless tips,
so bookmark this article and integrate these tips into your life. Share these tips
with your family and friends to help them stay healthy.

Be sure to check out my 14-Day Healthy Living Challenge: Healthy Living

Challenge Overview

Get the manifesto version of this article: [Manifesto] The Healthy Living Manifesto

This article is first published at: https://personalexcellence.co/blog/healthy-

living/

Images: Fruits, Salad bar, Pink hearts, Legumes, Soda drinks, Home-prepared
meal, Fruits, Stethoscope, Salad, Woman brushing teeth
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