Well, this article might push you so hard that you might fall into a flashback. We all were taught about good habits, such as eat well, exercise, avoid injurious substances, and sleep well, etc. But you ever stop and think for a minute, why we need to practice them? Why are they beneficial for us? What do they do to us? Well, today we are going to figure that out.
However healthy habits are hard to develop. You need to make sacrifices, but if you are looking for a salubrious future, the impact could be far-reaching. The following are the Top 10 benefits of eating healthy. Don’t forget to read till the end of quick hacks you can implement in your daily lifestyle to fit healthy living.
CONTROLS WEIGHT || healthy eating
Obesity rates in most of the developing countries are skyrocketing. This is mainly because of the sedentary lifestyle and over-consumption of junk foods. If a person is unhealthy or overweight, they are much more likely to develop dangerous conditions like heart disease high blood pressure, or even worse some cancers. If you think you are overweight you should take no more calories than your daily need or even less than that, this will help you maintain a low-calorie diet which is crucial for weight loss. A healthy diet will not only control your weight but will also make you fit, attractive, and energetic.
However, you must be indulged in other extracurricular activities to achieve an optimal result. E.g., doing cardio or yoga for at least 30 minutes every day or hitting the gym 3x a week for weight training and building muscles.
BETTER MENTAL HEALTH || healthy eating
This might be the most rewarding. After all, we all just need to feel good. Many people are stressed and bored just because they can’t go outside right now because of this virus. This pandemic has changed everyone’s life around the globe. This is when your mental health check comes in. Several studies show that an optimal diet may improve overall mood. A recent study shows that a diet rich in vegetables, fruits, legumes, and other healthy foods led to a reduction in depression. Add these to your diet and see yourself being well-being.
Doing right by your body pays off your mind as well. That is why, keeping a healthy diet not only boosts your brain but also balances the neurotransmitter that regulates your mood.
REDUCES STRESS ||healthy eating
Stress is a feeling of emotional or physical tension. Being a part of the 21st century, there might be pretty good chances of high-stress levels. A diet choice can make or break your stress levels. A healthy and balanced diet controls and prevents huge swings in blood sugar that might trigger stress and whack up your mood. When stress hits you up, your body produces the hormone named cortisol, this hormone is responsible for all sorts of dirty things such as a craving for unhealthy junk foods, a bad mood, and many more. This is the time you need to listen to your body and do whatever it makes it better and healthy, and this is where healthy foods come in.
Eat foods that are calming and soothing such as a warm cup of tea. You can also add herbs for extra benefits. Dark chocolate may help in fighting stress because of its chemical impact. It is rich in antioxidants which can lower the stress hormones in the body. Don’t forget your Whole-grain Carbohydrates such as oats and quinoa. Veggies and Fruits are a must-have.
CLEARER SKIN || healthy eating
“Beauty comes from inside” is true for your skin too.
Nutrition is important for your health. A bad diet can ruin your metabolism and may cause damage to your organs such as the heart and liver. But it doesn’t affect only these it’s your Skin too that may be affected by the damage. There are many pieces of research where Scientists found out that a balanced diet can help your skin look clearer and glowing.
Optimal hydration and a balanced diet will take care of your looks by keeping your skin soft and rejuvenated. Aim for 15 glasses of water a day and you will see the difference immediately. Avoid dairy and sugar-filled foods at all costs as these can trigger breakouts and may contribute to increased blemishes.
Have a well-round diet including unprocessed foods, healthy fats such as avocado and almonds. Eat foods rich in zinc such as meat, chickpeas, fish, and legumes. Zinc is vital for regulating inflammation, skin health, and the production of new cells. Great omega-3 sources like flax-seed, walnuts, and fatty fish deserve a special mention.
Find out Ways to make your skin glow
PREVENT DISEASES || healthy eating
Eating healthy prevents certain physical conditions, such as heart diseases, stroke, and high blood pressure. Regular physical activities and proper diet are the principal practices to stay fit and away from many diseases. A healthy eating plan focuses on fruits, vegetables, whole grain, and low dairy foods. Heart disease is getting common because of poor diets. Nearly half of all the deaths in the United States in 2012 were caused by cardio-metabolic diseases that were associated with insignificant eating habits.
The foods that should work into your diet for the prevention of these dangerous diseases include Fish because it is rich in Omega-3. Nuts such as almonds and walnuts may benefit your heart. Seeds such as Flax-seeds should be a part of your diet as it contains Omega-3S, fiber, and phytoestrogens to boost heart health.
INCREASED PRODUCTIVITY || healthy eating
Your dietary choices mainly affect your work or school performance. There is a strong relationship between nutrition and productivity, a poor diet can lead to fatigue, depleted energy levels, higher stress levels, and poor mental focus. Healthy eating will help you overcome these conditions and keep your performances at its peak. Just think of it as a way that if you eat right you perform right, if you eat crap you perform crap. That’s why you should know how to eat properly and what to eat. If you want your mind and body to perform at its best, then you’ll need to practice good nutrition.
Here’s a good tip, Eat at least 1 banana a day as it contains 25 grams of glucose which circulates in our bloodstream and this is the amount our brain needs to work best.
“Stop trying to impress others with the things that you own. Begin inspiring them by the way that you live”
All positive and negative change in your behavior leaves an impact on others. Therefore, instead of being in the “Don’t be like him” stories, inspire others by staying fit and maintaining a healthy diet.
AGE BETTER || healthy eating
The National Institute on aging describes that the amount you eat and what you eat also affects your body. Healthy eating and daily exercise benefit you in many ways, especially while aging. The longer you stay on earth, the more challenges you face, such as dull and weary skin, lousiness, higher stress levels. However, there are always better ways. A healthy diet keeps your skin young, prevent diseases, and most importantly, it keeps you alive and kicking.
The Anti-aging foods that should be on your list are:
- Fatty fish
- Egg yolks
- Orange juice
- Dietary supplements such as Vitamin-D, Calcium, and Iron.
OPTIMAL GROWTH || healthy eating
“Sometimes, you forget that your body is a well-oiled machine.”
As a teenager, you are still developing and you need all the essential nutrients to build a stronger, healthier body. Always think twice before choosing your dietary habits. It may help improve your looks, mood, and confidence. You may be a short guy or girl and wants to grow taller or maybe you have less muscle mass. All this could be solved with proper nutrition and good exercise. Just be consistent and see things go your way.
The foods you should be looking out for optimal growth are:
- Oats and Quinoa
- Potatoes and Sweet Potatoes
BETTER SLEEP || healthy eating
Last but certainly not the least, a well-balanced diet helps sleep better for a refreshing start.
There are many ways diet can affect your sleep. Research shows that eating less fiber and more sugar throughout the day is linked to less restorative sleep. A healthy meal before the sleep will provide you a lot of nutrients which will not only give you a deep sleep but will also give you optimal results the next day.
Foods that harm your sleep:
- Red Meat
- Any heavy meal before bedtime.
Foods to eat before bed for better sleep:
- Milk or Yogurt
- Nuts and seeds
- Grains such as white rice
Quick Hacks for a Nutritious diet:
- Swap soda’s or cold drinks for Water
- Avoid processed foods like white bread
- Eat whole fruits instead of fruit juices
- Make a diet plan for your daily needs
- Carry a water bottle wherever you go
- Sleep is crucial, Aim for 7-9 hours per night
- Create a shopping list
- Make exercise your priority
- Learn to Cook by yourself
- Stay consistent, Slow, and steady wins the race.
Follow the tips and tricks above and you’ll be on your way to a happy healthy being. Do you follow these tips or did we miss something? Let us know in the comments section below!