Here are 6 health-promoting things to do before your 30s (Part-2)

Healthy habits before your 30s

• Have a no-junk month  – Junk food is loaded with empty calories, sugar, fat, and salt, but omits important nutrients like fiber, vitamins, and minerals. In addition to contributing to the obesity epidemic, they are a component of many chronic diseases. As a result of their combination of fat and sugar, junk foods are highly addictive and easy to overconsume. However, avoiding them completely may not be beneficial. Most people find it healthier and more sustainable to enjoy their favorite treats occasionally. You can cleanse your system and strengthen your immune system by having a no-junk month. Pro tip: Consider these healthy snacks during this process: apples, sweet potatoes, almonds, walnuts, tofu, cheese, green/herbal tea, Greek yogurt, etc. Reduce your processed food which can be addictive and can lead to long-term complications.

• Limit your sugar intake – The majority of packaged foods you buy from your grocery store contain added sugar. There is no doubt that giving up sugar can be a challenge for even the most strong-willed of us. The brain is tricked into craving sugar, depending on the amount you consume. Having said that, here are a few reasons to keep you motivated to give up sugar. It can improve your skin’s appearance, reduce abdominal fat, shed extra pounds, decrease diabetes risk, and give you lasting energy. Pro tip: How to avoid it? Read nutrition labels before buying products to words such as sucralose, Allulose, and Aspartame are examples of such words.

• Have adequate micronutrients – Proteins are the building blocks of the body.  Depending on your health and activity level, your body’s protein requirements vary. An enzyme is a protein that allows key chemical reactions to occur in your body, including digestion, energy production, blood clotting, and muscle contraction. A protein’s job is to form antibodies to defend your body against foreign invaders, such as bacteria and viruses that cause disease.  Different vitamins play different roles in keeping the body healthy. Similarly, biotin plays an important role in your body. Known as vitamin H or vitamin B7, it’s important for the health of your eyes, hair, skin, and brain and enhances liver function. Unlike other vitamins, biotin can’t be stored by your body, as it’s a water-soluble vitamin. Consequently, it must be consumed regularly in order for levels to remain adequate. The Omega-3 fatty acids in the body are a group of polyunsaturated fatty acids. They play many important roles in the body. Fish like salmon, tuna, and trout contain omega-3 fatty acids called EPA and DHA, as do shellfish such as crab, mussels, and oysters. Some vegetable oils (e.g Canola and soy) contain another form of omega-3 called ALA.

• Bring your fat percentage down to the green zone – For the human body to function properly, it is essential that it has a healthy amount of body fat. Having too little body fat can be just as harmful as carrying too much, which has been linked to heart disease, type 2 diabetes, osteoarthritis, and cancer.  Take a BCA test and find out your fat percentage. In comparison to traditional methods, it provides a better picture of your overall health and describes body weight more accurately. Fat mass, muscle mass, and body fat percentage can be accurately determined by body composition analysis.

• Reduce smoking – As a result of smoking, people are at risk of developing cancer, heart disease, strokes, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which involves emphysema and chronic bronchitis. Furthermore, smoking increases the risk of tuberculosis, certain eye diseases, and immune system problems, such as rheumatoid arthritis. In addition to improving health conditions, reducing smoking over time will result in a more robust immune system. When friends and family are exposed to secondhand smoke (passive smoking) they are not only uncomfortable but also at risk for health problems. As a result of breathing in secondhand smoke regularly, people are more likely to develop lung cancer and heart disease as a result of the same diseases as smokers.

• Learn to keep your mental health right – Physical health problems significantly increase our risk of developing mental health problems, and vice versa. Nearly one in three people with a long-term physical health condition also has a mental health problem, most often depression or anxiety.
  Pro tip: Exercise is the key

So we hope now you have understood how healthy habits are important to keep yourself fit. To know more about how to be fit by losing weight fast visit our center. We are the best weight loss clinic in Mumbai, Bangalore, Pune & Coimbatore. Stay fit with healthy habits.

To read the 1st part click here.