Opera News

Opera News App

13 Healthy Tips You Should Know To Stay Fit And Healthy.

By Frederick2001 | self meida writer
Published 7 months ago - 54 views

1.Eat regularly, control the portion size

Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yoghurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.

Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.

2.Cut down on sodium

Later, salt shaker. It might make everything taste better, but having too much in your diet isn't going to do your healthy any good. According to the Cleveland Clinic, excess sodium—the recommended daily amount is only 2,300 mg or 1 teaspoon, by the way—can make your heart work harder, increasing your blood pressure. But cutting back will help keep your body working properly and help you stay at a healthy weight.

3.Drink plenty of water

Drinking plenty of water can help you lose weight. This is because water can increase satiety and boost your metabolic rate. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.

Many studies have shown that drinking water may benefit weight loss, weight maintenance and even slightly increase the number of calories you burn daily.

4.Don’t smoke or use tobacco.

Smoking and tobacco use are harmful habits. They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better.

5.Protect your skin

Too much sun is also bad for your skin cells because the UV rays actually damage or even kill the skin cells. Even a mild sunburn can destroy the top layer of skin, which is bad for healthy living. Your skin is the body's first layer of defense, and you need to protect it.

Ultraviolet A (UVA) radiation can pass through glass. Research suggests that it may cause premature aging and wrinkling of the skin.It also play a role in causing basal cell carcinoma, squamous cell carcinoma, and melanoma

Ultraviolet B (UVB) does not pass through car windows or other types of glass. UVB radiation is more closely linked with the development of skin cancer and melanoma

Choose a broad-spectrum sunscreen that protects against both UVA and UVB radiation. Make sure it is water resistant and has a sun protection factor (SPF) of 30 or higher. Other types of sunscreen may help prevent sunburn, but they will not protect against skin cancer.

Use a lip balm or lipstick that contains sunscreen with an SPF of at least 30.

6.Maintain a healthy body weight

The right weight for each us depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.

Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient - protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend the energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!

7.Eat lots of fruit and vegetable

It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

8.Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

Oily fish include: salmon,trout, herring, sardines, pilchards, mackerel etc

9.Cut down on saturated fat and sugar

Saturated fat

You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.


You've probably heard countless times how exercise is "good for you." But did you know that it can help you feel good too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day.

Exercising causes the body to make chemicals that can help a person feel good. Exercise can help people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a goal — like beating an old time in the 100-meter dash.


The entire process of ageing, from your first wrinkle to worsening eyesight, depends on oxidation. Put simply, we make energy by combusting carbohydrate with oxygen. The net result is our own exhaust fumes called oxidants. This is the stuff that rusts metal and, ultimately, rusts us.

Bruce Ames, professor of biochemistry and molecular biology at the University of California, and one of the world’s leading experts on anti-ageing, was among the first scientists to propose that an optimal intake of antioxidant nutrients is the key to living a long and healthy life.

12.Get enough sleep

The importance of getting enough quality sleep cannot be overstated.

Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

What's more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively.


When your blood sugar is low, you feel tired and hungry. If you refuel with fast-energy-releasing high-GL (glycaemic load) carbohydrates (sweet or refined foods), you cause your blood sugar to rise rapidly. Your body doesn’t need so much sugar, so it dumps the excess into storage as fat. Your blood sugar level lowers again, and you crave something sweet, or a pick-me-up such as a caffeinated drink. This is how you enter the vicious cycle of yo-yoing blood sugar that leads to weight gain.

To balance your blood sugar, eat fewer fast-release foods (sweets, cakes and biscuits) and more slow-release foods (fresh fruit and vegetables, wholegrain carbohydrates). You also need to graze rather than gorge. Eat breakfast, lunch and supper – and introduce mid-morning and mid-afternoon snacks. This provides your body with an even supply of fuel.

Content created and supplied by: Frederick2001 (via Opera News )


Opera News is a free to use platform and the views and opinions expressed herein are solely those of the author and do not represent, reflect or express the views of Opera News. Any/all written content and images displayed are provided by the blogger/author, appear herein as submitted by the blogger/author and are unedited by Opera News. Opera News does not consent to nor does it condone the posting of any content that violates the rights (including the copyrights) of any third party, nor content that may malign, inter alia, any religion, ethnic group, organization, gender, company, or individual. Opera News furthermore does not condone the use of our platform for the purposes encouraging/endorsing hate speech, violation of human rights and/or utterances of a defamatory nature. If the content contained herein violates any of your rights, including those of copyright, and/or violates any the above mentioned factors, you are requested to immediately notify us using via the following email address operanews-external(at)opera.com and/or report the article using the available reporting functionality built into our Platform


3 Businesses Nigeria Student Can Start With Low Capital

6 minutes ago

0 🔥

3 Businesses Nigeria Student Can Start With Low Capital

Opinion: See Reasons Why Yahaya Bello Would Be The Best President Of Nigeria If Given The Chance.

10 minutes ago

1 🔥

Opinion: See Reasons Why Yahaya Bello Would Be The Best President Of Nigeria If Given The Chance.

After Manchester United Won 2-0 And Tottenham Won 4-1, This Is How Premier League Table Changed.

12 minutes ago

13 🔥

After Manchester United Won 2-0 And Tottenham Won 4-1, This Is How Premier League Table Changed.

Foodstuff Business: 3 Things You Must Consider Before Starting This Business

12 minutes ago

1 🔥

Foodstuff Business: 3 Things You Must Consider Before Starting This Business

Common Things You Do Daily That Makes You Poor

13 minutes ago

1 🔥

Common Things You Do Daily That Makes You Poor

Why You Should Stop Saving And Start Investing This Year

15 minutes ago

1 🔥

Why You Should Stop Saving And Start Investing This Year

Why You Need To Start Treating That Hobby As A Business

15 minutes ago

0 🔥

Why You Need To Start Treating That Hobby As A Business

"Hours After Police Arrest Men Of OPC Who Caught Iskilu Wakili"- Read What Reno Omokri Said

18 minutes ago

54 🔥

"I Am Proud To Have Selected Him As My Running Mate" -Buhari Celebrates Osinbajo's New Age

19 minutes ago

7 🔥

"Give your woman money". Dr. Joe Abah tells men, gives reasons

25 minutes ago

2 🔥