Health and happiness are two main aspects of life. These two are interconnected. If one of them is missing then the other one is not present in your life. Healthy lifestyle can boost your mind and increase your lifespan and cause happiness in your life. Happiness in your life helps you to avoid unhealthy habits. Keeping yourself healthy and happy by taking a healthy diet and good habits helps you boost your physical and mental health.
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Eating for Health and Mood:
- Practice mindful eating to increase satisfaction: Whenever you’re taking a bite of food, slowly chew the food. Chewing for a second and getting pleasure from the flavor. try to feel each and every flavor and textures of the food. This is known as mindful eating. It will give you pleasure with your meals. Mindful eating allows you to feel the food faster, reduce your appetite and increase pleasure of the meal.
- Consume 5-6 servings of fruit and vegetables a day: Vegetables and fruits are important for your health and happiness. It gives you important nutrients and minerals that are needed for a healthy life. Eat fresh vegetables and fruits in your diet. It will increase your mental and physical health.
- Size of a single serving of vegetables is 75 grams (2.6 oz). Which is equal to:
- 4 spears of asparagus.
- 2medium-sized whole carrots.
- 20 green beans.
- 16 small florets of broccoli.
- Size of a single serving of fruits is 150 grams (5.3 oz). Which is equals to:
- 1medium-sized apple.
- a banana.
- 32 grapes.
- 1/8 of a melon.
- Size of a single serving of vegetables is 75 grams (2.6 oz). Which is equal to:
- Choose foods high in fiber: Eat those foods in your diet that contain high quantities of fibers. Fibers are useful for your gut health. Use brown rice or whole grains instead of white rice or white flour in your diet. It will strengthen your mind and body. Daily requirements of fibers for women is 25 grams per day and for men is 38 grams per day. Foods that are rich in fiber are:
- Whole wheat bread.
- Brown rice.
- Whole wheat pasta.
- Beans, lentils, and other legumes.
- Vegetables like broccoli, Brussels sprouts, and artichokes.
- Fruits like berries and apples.
- Find sources of omega-3 fatty acids: Omega-3 fatty acids including foods are very healthy for your heart. It will prevent heart and cardiovascular diseases. Deficiency of Omega-3 fatty acids will affect your mood and cause unhappiness in your life. Daily requirement of Omega-3 fatty acids for women is 1.1 grams per day and for men is 1.6 grams per day. Eat those foods that are rich in Omega-3fatty acids such as:
- Fish
- Walnuts
- Tofu
- Spinach
- Kale
- Eggs
- Avoid processed foods and fast food: Processed foods or ready to cook foods are easy to cook and easily available but they are harmful for your health. They have adverse effects on your mental and physical health. They also cause a negative impact on your mood. Because it contains high quantities of calcium, chlorine and bad fats. Try to cook your own food at home. Eat freshly cooked food.
- Substitute unhealthy ingredients with healthier choices: If you’re craving for food that is unhealthy for you then you can also replace them with healthy alternatives. For example:
- Replace ground beef with ground turkey.
- Replace sour cream with Greek yogurt.
- Replace butter or margarine with applesauce and canola oil.
- Replace white all-purpose flour with oats or whole wheat flour.
- Replace full fat milk with almond milk or soy milk.
- Remove egg yolk and use white egg only.
2. Practicing Beneficial Habits:
- Get enough sleep: Getting more sleep helps your body to rest and prepare itself for the next day in the morning. It’s recommended to sleep at least 7 to 9 hours every night. For good sleep, turn off all electronic devices and don’t do exercises right before bed. If you face problems during sleeping and other chronic sleeping diseases then consult your doctor for the treatment.
- Exercise for at least 30 minutes a day: Exercise is the best way to stay healthy and happy. For a healthy and happy life, you should do exercise for at least 30 to 60 minutes daily. You should do vigorous exercise 2 to 3 times a week. Vigorous exercises could be running, weight-lifting, or swimming. On the other days do normal light exercise such as walking or yoga. If you’re feeling depressed or stressed then do jumping jacks. It will relax your mind and boost your morale. If You don’t have much time for exercise then do it in small sets.
- Get 12-15 minutes of sun exposure a day: Sun exposure is very important for mind relaxation and mood boosting. Sun exposure increases Vitamin-D production in your body which prevents you from many diseases. Make sure to spend some time outside to get sunlight. Go for a walk or run during the day to get sun exposure. You may also do exercise in sunlight. If you are outside in the sun for more than 15 minutes then you should apply sunscreen or sunblock because too much exposure to the sun can cause sunburn. Your area does not get much sunlight then you should use vitamin D supplements. Make sure to get 600 IU a day.
- Meditate once a day: Meditation is very useful for your health and mood. It will relieve stress, reduce blood pressure, prevent depression and anxiety and also reduce any pain. Take deep breaths for 5 minutes while closing your eyes. If you are distracted then start again. Do meditation daily. gradually increase meditation time such as 10,20,30 or 50 minutes a day. There are many online websites or applications such as Headspace, Calm, and Insight Timer from where you can learn meditation easily.
CONCLUSION:
Happiness in your life is very important for your mental and physical health. Staying happy and healthy has many benefits for your mind and body. Keep your mood happy and your life healthy by correcting your eating and daily habits. Mindful eating is very important to boost your mood and health. Make sure to eat 75 grams of vegetables and 150 grams of fruits daily. Use those foods in your diet which are rich in fiber and Omega-3 fatty acids. They will prevent stress, depression and anxiety. Avoid processed and fast foods and eat fresh homemade foods. Try to get 7-9 hours of sleep daily for betterment of your health and mind. Do workout at least 30-60 minutes daily and get sun exposure 12-15 minutes daily to increase Vitamin-D production. Make sure to meditate for 30 minutes daily to relax your mind and boost your mood to get a healthy and happy life.