The Healthy Living Guide: How to Live a Long and Healthy Life

The Healthy Living Guide: Although we do not have concrete evidence regarding specific dietary factors that can reduce the risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong. Beyond immunity, research has shown that individuals following five key habits—eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking—live more than a decade longer than those who don’t. Plus

The Healthy Living Guide How to Live a Long and Healthy Life
The Healthy Living Guide How to Live a Long and Healthy Life



How to maintain a healthy lifestyle

1. Engage in regular physical activity. 2. Maintain healthy body weight. 3. Eat a healthy diet. 4. Avoid alcohol. 5. Get adequate sleep. Eating a healthy diet is the single most important factor in determining one’s ability to maintain a healthy immune system. A healthy diet includes plenty of produce, whole grains, low-fat dairy, lean protein, and healthy fats.

One study shows that individuals who maintain a healthy diet have 37% lower risk of having a heart attack or stroke than individuals who do not. Including fresh fruits, vegetables, fish, beans, and poultry in our diet is a simple way to ensure we are receiving optimal nutrients. For adults, we should aim for at least 100 grams of fiber per day. A one-cup serving of fresh veggies offers 7 grams of fiber.


How to eat a healthy diet

To help us better understand why nutrition is so important, let’s take a closer look at why we develop the specific diseases we do. While it may be difficult to keep up with the daily demands of life, following a healthy diet will significantly reduce the risk of developing many diseases associated with poor nutrition.

The Healthy Living Guide

High levels of inflammatory proteins and decreased levels of antioxidants may play a role in the development of cancer. Studies show that a high-fat, processed and inflammatory diet correlates with an increased risk of colon, breast, and prostate cancers. However, there are many different ways we can try to avoid this. Avoiding food that is highly processed is a great place to start.


How exercise benefits the body

This summer, consider introducing some physical activity to your daily routine. As exercise can be easily incorporated into your daily routine, it can have a big impact on your well-being and your health. Many physical activities are easy to fit into your daily life, and some, like swimming, can actually increase your ability to complete daily tasks.

The key is to find a type of exercise that you enjoy and continue to make time for it. Add cardio to your weight-loss routine Studies have shown that people who perform cardio on a regular basis see better weight loss results, even when total daily calories and daily physical activity are the same.


Why it is important to keep a healthy weight

The concept of BMI is a tad misleading, as it doesn’t tell the entire story about a person’s body composition. As I shared in my previous post on BMI, BMI is a misleading measure because it only considers the amount of weight and fat and ignores the muscle mass. According to a 2016 study published in the American Journal of Clinical Nutrition, for instance, individuals with a higher BMI (a healthy level being 18.5 to 25) may be at a higher risk of developing lung cancer because they have more fat on their bodies and less muscle. Therefore, it is very important to check your BMI (and perhaps your waist size, as well) at regular intervals.


The dangers of high alcohol consumption or smoking

There’s also good reason to limit alcohol consumption or smoking. The prevalence of COPD or COPD-related diseases increases with heavy alcohol consumption and smoking. The links between these two hazardous behaviors are clear in the COPD-related deaths of nearly 10,000 individuals. The dangers of high alcohol consumption or smoking also extend to the air you breathe.

Nicotine is the second most toxic substance found in cigarette smoke. It binds to the same receptors in your lungs that asthma and COPD drugs, aspirin, and most heart medications do. Nonsmokers who are exposed to enough tobacco smoke to qualify as high risk should take precautions by minimizing or eliminating smoke exposure from your home. Lung-related deaths increase 5 to 7 percent each year for every decade of life lost.



The Takeaway Many factors contribute to susceptibility to infection with the herpes virus. The highest risk group has a combination of several characteristics: a previous reactivation, genital infection, combined immune deficiency, and low levels of antiretroviral therapy.

High-risk populations such as individuals who have more than one reactivation, or whose previous infections were recurrent, may have a much higher risk of complications, hospitalization, and mortality. If you do have a high-risk contact, it is important to speak with your healthcare provider and to be on the lookout for symptoms such as cold-like symptoms, flu-like symptoms, or flu-like symptoms with rash, before you have unprotected sex again.

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