10 Essential Health and Fitness Tips for a Balanced Lifestyle

“Health is not valued until sickness comes.” – Thomas Fuller

This quote by Thomas Fuller holds truth to this day. The world population is getting less and less healthy, both physically and mentally. It’s high time we start taking care of our health before sickness lays its eyes on us.

Another major problem that we face today is social media claiming almost every food is bad for us. 

Don’t have eggs for breakfast.

Don’t be vegan.

Don’t eat meat.

Eat whatever makes you happy.

And the list goes on. 

The worst part? Most of these claims are based on loosely done research or personal experience. 

In this blog, we will talk about 9 science-backed habits that are essential for a healthy and balanced lifestyle. 

Understanding Balanced Life

1. Limit Sugary Food

Most of the desserts we buy are made using refined sugar or icing sugar that is ultra-processed and has little to no nutritional value. Not only desserts, but so-called healthy drinks like juices have more sugar than the actual fruit. 

Overconsumption of sugar can lead to:

1. Higher blood pressure
2. Inflammation
3. Diabetes
4. Obesity 
5. Heart problems
6. Fatty liver issues

So what can you use instead of sugar so that you can enjoy your favorite desserts?

1. Stevia
2. Dates
3. Honey
4. Coconut sugar
5. Honey or Maple syrup

2. Eat Nuts and Seeds

Source: Freepik

Both nuts and seeds are amazing alternatives for a quick, healthy snack. They are packed with essential minerals and vitamins that nourish and strengthen our body. Let’s talk about the benefits of both nuts and seeds:

Benefits of regularly eating nuts:

1. High in good fats
2. Low in saturated fats
3. High in fiber
4. These are rich sources of nutrients like vitamin B6, vitamin E, zinc, and magnesium.

List of nuts you can eat on regular basis:

Nuts	Fats	Proteins	Calories
Almonds	14 grams	6 grams	164
Walnuts	18 grams	18 grams	185
Cashew Nuts	12 grams	5 grams	157
Brazil Nuts	19 grams	4 grams	187
Hazel Nuts	17 grams	4 grams	178
NOTE: All the nutritional values are for 1 ounce or 28 grams of nuts.

Benefits of regularly eating seeds:

1. Rich source of healthy fats
2. Rich in antioxidants
3. Reduce the risk of diabetes and heart diseases.
4. Rich source of vitamin B1, B2, B3, and vitamin E

List of seeds you can eat on a regular basis:

Seeds	Fats	Proteins	Calories
Flax seeds	12 grams	5 grams	151
Pumpkin seeds	13 grams	7 grams	151
Chia seeds	9 grams	4.7 grams	138
Sunflower seeds	14 grams	5.5 grams	164
Poppy seeds	12 grams	5 grams	147
NOTE: All the nutritional values are for 1 ounce or 28 grams of seeds.

3. Avoid Ultra Processed Food

Imagine 10 of the best foods you have tasted. I bet 7 out of those 10 products are ultra-processed food or contain an ingredient that is ultra-processed. Let’s talk about the longggg list of ultra-processed foods:

1. Instant noodles (also used to make ramen and chili noodles)
2. Chicken nuggets
3. Potato chips (also used in making sandwiches or served as a side dish)
4. Doughnuts
5. Energy drinks (also used in cocktails and mocktails)
6. White bread (also used to make breadcrumbs, sandwiches, garlic bread, and more)
7. Becon (also used in sandwiches, burgers, and fried rice dishes)
8. Sausages (also used in pizza, pasta, and hotdogs)
9. Deli meat (also used in pizza, sandwiches, and burgers)
10. Packaged ice-cream (also used to make ice cream sandwiches, milkshakes, and coffee)

And trust me, the list goes on and on and on.

So what makes these ultra-delicious foods not healthy? Again, it is going to be a longgg list:

1. High quantity of sugar, salt, and unhealthy fats.
2. Little to no nutritional value.
3. Filled with artificial flavoring, emulsifiers, and stabilizers.
4. High calorie density, which can lead to heart diseases and obesity.
5. Ultra-processed food is linked with mental problems.
6. Increased risk of diabetes, heart diseases, and cancer.

Trust me ultra-processed foods are the complete opposite of clean eating.

4. Eat Fatty Fish

Source: Freepik

Fatty or oily fish are a rich source of both healthy fats and protein. They are also an amazing alternative to red meat, which studies show, can cause colon cancer. Advantages of eating fatty fish include:

1. Less risk of cardiovascular diseases.
2. Rich source of protein and omega 3.
3. Fatty fish are known to protect against skin or mouth cancer.
4. Regular consumption of fatty fish reduces the risk of vision loss.

You can make a high protein meal prep using fatty fishes like:

1. Salmon
2. Mackerel
3. Sardines
4. Trout
5. Sea Bass

5. Eat Food that Improves Gut Health

Source: Freepik

Your gut is considered your second brain, and it is your responsibility to keep it nourished and healthy. Good gut health is directly proportional to the quantity of good gut bacteria present in your gut. You must add food items that can help the gut bacteria survive, which is responsible for keeping your gut healthy. These food items include:

1. Pickles
2. Kimchi
3. Banana
4. Dark chocolate
5. Whole grains
6. Nuts and seeds
7. Onion and garlic

Check out this video to learn more about good and bad gut health:

6. Eat Enough Fruits and Vegetables

Source: Freepik

Fruits and vegetables are often considered less tasty and boring to eat, compared to protein-rich meat and ultra-processed foods like bacon or ice- cream. But when it comes to maintaining a balanced diet, fruits and vegetables are an extremely important part of a nutritious meal. Here are some benefits of eating fruits and vegetables regularly:

1. Rich sources of vitamins, minerals, and zinc
2. Rich in fiber that promotes gut health
3. Usually low in fats and calories. 
4. Reduces risk of chronic diseases. 

It is important to mention that fruit juices should not be considered fruits, as store-bought juices are filled with sugar and artificial flavoring. Even using a mixer juicer to make homemade juice is considered unhealthy as the juice does not contain any fiber. 

When cooking vegetables, don’t overcook them, as overcooking may get rid of essential nutrients. 

9 Ways to Achieve a Healthy and Balanced Lifestyle

One of the primary reasons for the popularity of Pilates is because it is for everyone. Whether you are a dancer, a doctor, or a developer, you can do Pilates under expert guidance. Pilates offers benefits that are difficult to find in other workout routines. It’s particularly popular among those who want a low-impact exercise that still delivers substantial results.

It’s especially effective for people with joint issues or those who need to build strength without putting too much stress on their bodies. Moreover, Pilates workout plan is an excellent complement to other forms of exercise, such as running, cycling, or weightlifting, as it enhances core strength, balance, and flexibility, which are essential for overall fitness.

7. Stay Hydrated

This one is pretty obvious, but most of us forget to drink enough water because we are busy or forgetful. Not drinking enough water can lead to various problems such as:

1. Fatigue and low energy
2. Heatstroke
3. Digestive problems like constipation and acid reflux
4. Kidney problems like kidney stones and urinary tract infection
5. Skin issues like premature aging and dry skin
6. Joint pain and stiffness
7. Body’s inability to get rid of toxins
8. Cardiovascular problems

For people who are forgetful, you can try:

1. Carrying water bottle everywhere
2. Setting alarms
3. Using water with time stamps
4. Keep water in visible places.

Another very important question when it comes to hydration is how much water one must drink every day.

Well, there is no fixed answer here. Your water requirement depends on your body type, diet, location, gender, weight, and muscle mass.

However, if you want an answer, you must consume at least 2–2.5 liters of water. The water content in fruits, vegetables, and beverages can fulfill the rest of your water requirement.

This ends the first part of this blog, which was focused on how your food or diet can contribute to a healthy and balanced lifestyle. You can do meal prepping for a week using these tips. The next part of the blog will focus on how physical and mental fitness can contribute to a healthy and balanced life.

8. Workout (whatever you love)

Source: Freepik

It’s no secret that our body needs some sort of exercise that can accelerate our heart rate and cause that sweet, sweet pain. Here are some of the different types of workouts that you can try for a healthier physical body.

• HIIT
• Aerobics
• Weight lifting
• Rucking
• Cardio
• Cozy cardio
• Yoga
• Pilates

If you are overwhelmed by the gym – try rucking or pilates.

If you don’t like too much walking or running – try strength training.

If you don’t have enough time to exercise – try HIIT. 

If you don’t want to tire your body somedays – try yoga exercise.

You can mix and match all these workout options so that you don’t get bored. You can assign different days for different types of exercises. Although if you have specific goals, then it is best to stick to a specific type of workout.  

9. Take care of your Mental Wellness

Mental health awareness is the need of the hour. One in five US adults suffer from a mental illness, and 1 in 25 experience serious mental disorders such as bipolar disorder or severe depression. Our lifestyle, overreliance on technology, and spending hours and hours on social media have just worsened our mental health. So what can be done to improve our mental health? Here are some science-backed remedies to improve your mental health:

Meditation

Meditation may be one of the oldest ways to improve your mental health. A cluttered mind or mind that controls our thoughts and actions is the primary reason for mental problems like stress and anxiety. Meditation calms and declutters your mind, improving your overall mental health. 

If you are a beginner, you can start with guided meditation. There are many tutorials, online classes, and meditation apps that can help you learn and start meditation.

Less screen time

Excessive screen time has led to brain rot. Jumping from one social media platform to another, or from one OTT platform to another, has reduced the productivity of our brains. Moreover, excessive use of social media is known to do more harm than good to your mental health. Here are some of the advantages of reducing your screen time:

1. Improved screen time
2. Enhanced cognitive function
3. Enhanced social connection
4. Increase in physical

Getting better sleep

Humans need at least 7 hours of sleep every day. Poor quality sleep can cause:

1. Fatigue
2. Lapse in memory
3. Lack in concentration
4. Irritability 

All of these problems can affect our mental health. 

To improve your sleeping cycle, you can follow these tips:

1. Stick to a consistent sleeping schedule (even on the weekends).
2. Don’t use your phone or PC 30 minutes before your sleeping time. You can use this time to read non-fiction books, journals, or meditate.
3. Sleep in a dark room with no lights.
4. Ideally, it is advised to take a bath before sleeping, but if that is not possible, you must at least wash your legs and face. 
5. Don’t consume caffeine 6–8 hours before sleeping, as it is extremely difficult to digest.
6. Eat light food for dinner.

Common Problems People Face and Solutions

For Office Workers

1. Time Constraints

Challenge: Busy schedules, long working hours, and commuting make it difficult to find time for exercise or prepare healthy meals. We usually end up ordering from restaurants or fast food chains which is not exactly healthy or nutritious.

Solution: 

1. Opt for meal prepping on weekends. Internet is filled with nutritious food prepping
2. content. Incorporate quick, effective workouts like HIIT.

2. Sedentary Lifestyle

Challenge: Sitting for extended periods can lead to weight gain, back pain, and poor posture. While these challenges might not seem significant for younger individuals, their negative impacts often become more apparent as you reach your 40s.

Solution: 

1. Take short breaks to stand, stretch, or walk around the office. 
2. Consider using a standing desk if you work from home.

3. Unhealthy Snacking

Challenge: The office environment often offers easy access to unhealthy snacks, leading to increased sugar and calorie intake.

Solution: Keep healthy snacks like nuts, seeds, or fruits at your desk.

4. Social Pressure

Challenge: Office gatherings and celebrations often revolve around unhealthy food options, making it hard to stick to a balanced diet.

Solution: Opt for healthier options or limit portion sizes during such events.

5. Mental Fatigue

Challenge: Stress from work can lead to emotional eating, irregular sleep patterns, and a lack of motivation for exercise.

Solution: Practice mindfulness or meditation, as mentioned in the blog, to manage stress effectively.

For People Working from Home or Housewives

1. Lack of Routine

Challenge: Working from home or managing a household can lead to an unstructured routine, making it difficult to stick to a regular exercise or meal schedule.

Solution: Set a daily schedule that includes dedicated times for exercise, meals, and self-care.

2. Overeating or Mindless Snacking

Challenge: Being at home often means easy access to the kitchen, leading to frequent snacking or overeating.

Solution: Plan meals in advance and keep healthy snacks like nuts, seeds and fruits readily available.

3. Household Responsibilities

Challenge: Balancing household chores, childcare, and work can be overwhelming, leaving little time for personal health.

Solution: Incorporate short workout sessions throughout the day, like a 10-minute walk after lunch or quick strength exercises while cooking.

4. Social Isolation and Lack of Motivation

Challenge: Working alone or staying at home can lead to feelings of isolation, reducing motivation to exercise or eat healthily.

Solution: Join online fitness classes or connect with friends to stay motivated and accountable.

5. Screen Time and Sedentary Habits

Challenge: Spending hours in front of a screen for work or leisure can lead to reduced physical activity and poor posture.

Solution: Take regular screen breaks, do stretches, or try yoga exercises as suggested in the blog to keep your body active.

Following these simple tips can help you deviate from your unhealthy habits and pave your way towards a healthy lifestyle. 

Final Thoughts

Maintaining a healthy lifestyle requires a lot of discipline. You can start slow. If you can’t stop consuming ultra-processed food, you can at least start with increasing your fruit and vegetable intake. If you can’t go to the gym, start with a home workout. Being consistent is the key. Just to recap: Eat fatty fish, nuts and seeds, vegetables and fruits, and fermented food. Limit alcohol, ultra-processed food and sugary food. For physical wellbeing exercise and for mental wellbeing you can start meditating, reduce screen time and get enough sleep. Finally stay hydrated. 

For more blogs related to healthy lifestyles, you can check out our blogs at Stay Fit Stay Healthy.