1) Eat Variety of food (diet and nutrition)
Eat combination of different foods, fruit, vegetables, legumes, nuts and whole grains should be included in your diet plan.eat fesh fruits and vegetales as snacks. Eating variety of food gives you all the nutrients required to the body (calorie, protein, vitamins and minerals). By eating healthier you can reduce the risk of malnutrition and other deficiency diseases.
Some of the Nutritious food include Fish especially Salmon, green leafy vegetables, broccoli, kale lean beef, Eggs etc Vegetables and fruits are loaded with probiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
If you are diabetic eating low carb food become must. You can read here which food is recommended and which food should be avoided in case of diabetes.
2) Maintain your BMI in normal range (Weight management)
BMI is indirect measure of body fat based on height and weight and applicable to adult mens and womens more then 20 yrs of age.
According to WHO report In 2016, more than 1.9 billion adults aged 18 years and older were overweight.
A healthy weight is very important to a person's overall health because obesity is a risk factor for many chronic diseases, like
Type 2 diabetes
Heart disease and stroke
High blood cholesterol
High blood pressure
Fatty liver disease
3) Exercise Regularly
Physical activity and exercise is major factor responsible for mainaing healthy body and stamina. Regular exercise along with diet help in burning fat and maintaining weight. It improve balance, flexibility and strength of muscles.
Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood and improves your sleep.
You can join Gym do cardio , can do yoga at home ,swimming and other sports like soccer etc
4) Avoid Smoking and Tobacco use
Tobacco is responsible for most of the Cancers of Lungs and Mouth, lip, tongue, esophagus etc.
Smoking increases the risk of many harmful conditions like Heart attacks, strokes Atherosclerosis, hypertension, obesity etc.
Low birth weight babies are born to womens who Smokes during pregnancy.
5) Avoid alcohol consumption
Chronic and excessive alcohol consumption is major cause of liver cirrhosis.Liver cirrhosis can leads to liver cancer which is fatal.If you drinks consider avoiding it completely if you want healthy life.
Also alcohol is responsible for many automobile accidents.
6) Get Enough Sleep
Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance also poor sleep is one of the strongest individual risk factors for weight gain and obesity.
Getting enough cleep can
Reduces risk for serious health problems, like diabetes and heart disease.
Reduce stress and improve your mood.
Think more clearly and do better in school and at work.
Improves metabolism of body.
7) Consume less salt and sugar
Excessive sodium intake increases the risk of high blood pressure, which in turn increases the risk of heart disease and stroke. Most people get their sodium through salt.try to minimize salt intake.
On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain.
8) Get Vaccinated
Vaccination is one of the effective way of preventing diseases.vaccine such as BCG,MMR,DPT etc work with your body’s natural defences and build protection against diseases like, cholera, diphtheria, hepatitis B, measles, mumps, polio, rabies, rubella, tetanus, typhoid, and yellow fever.
9) Take care of your gut health
Gut microbiota are hugely important for your health. Certain bacteria in your gut can prevent and treat many common diseases.
The food that you eat affects the types of bacteria that live inside you. We can improve gut health by eating probiotic foods like yogurt ,taking probiotic supplements, and eating plenty of fiber.
Food rich in fibers are Beans, Broccoli, Popcorn, apple etc
10) Drink Enough Water
Drinking enough water has many benefits. It increases metabolism,Boost the number of calorie you burn. The optimal time to drink it is before meals.some studies suggest that drinking water before meal helps in weight loss.
And finally one of the most important tip is Do these things regularly...Thanks