How quickly can you develop a healthy lifestyle

How quickly can you develop a healthy lifestyle

Задание №13230.
Чтение. ОГЭ по английскому

Вы проводите информационный поиск в ходе выполнения проектной работы. Определите, в каком из текстов A — F содержатся ответы на интересующие Вас вопросы 1 — 7. Один из вопросов останется без ответа.

1. How quickly can you develop a healthy lifestyle?
2. What is the main rule of staying fit?
3. What are the easiest things you can do to stay healthy?
4. Why is it important to keep positive attitude to life?
5. What kind of food should you eat to stay healthy?
6. Why is it important to stay offline from time to time?
7. What exercises help you stay fit?

A. There are so many things that we can do to make our life healthy. You can start with making sure that you drink at least 8 glasses of plain water throughout the whole day. This is very important because water will help to boost your energy and clean the whole system in our body. Besides, you have to make sure that every day you have a balanced meal which will provide you with all the vitamins and minerals you must have.

B. Sweets, junk food, soft drinks, sugary juices should be taken minimally. It is advisable to increase white meat such as fish, vegetables, fresh fruits and fresh juices in your diet. You also must avoid taking food that contains high calories, fat, preservatives. This kind of food will bring many health problems to our body like high blood pressure and also diabetes.

C. Healthy living would not be successful without any physical activity. Even small activities such as taking a stroll or walking a pet, biking, doing daily chores such as cleaning the house can make a difference. However, for best results, it is advisable to go to the gym two to three times a week or exercise at least thirty minutes daily. You should discipline yourself to follow your exercise schedule.

D. There are thousands of ways that you can do to achieve a healthy lifestyle and you should remember that creating a healthy lifestyle cannot be done by drastic changes like not eating, but you must do it in a simple step first and try to add in the steps one by one. So you have to choose which way is more suitable for you and make sure you build a habit to have a healthy lifestyle.

E. At least once or twice a week, keep away from technology. Being online keeps people from moving and can be very unhealthy. Instead of playing video games or chatting with people on social networks, do something fun and active with your family or friends. Go outdoors, play ball games, take a swim, anything that will be enjoyable and does not involve the use of modem technology.

F. So often it’s stress in our lives that leads us off the healthy path. When we are stressed, our defenses get weak. We seek comfort, and that often means unhealthy and excessive eating, vegetating in front of the TV, or other lifestyle choices that do not support good health. Simplify your life. Try slowing down your schedule.

Решение:
В тексте A содержится ответ на вопрос 3 (What are the easiest things you can do to stay healthy? — Какие самые простые вещи можно делать, чтобы оставаться здоровым?): «You can start with making sure that you drink at least 8 glasses. »

В тексте B содержится ответ на вопрос 5 (What kind of food should you eat to stay healthy? — Какую пищу нужно есть, чтобы оставаться здоровым?): «It is advisable to increase white meat such as fish, vegetables, fresh fruits. »

В тексте C содержится ответ на вопрос 7 (What exercises help you stay fit? — Какие упражнения помогают оставаться в форме?): «Even small activities such as taking a stroll or walking a pet, biking. »

В тексте D содержится ответ на вопрос 1 (How quickly can you develop a healthy lifestyle? — Как быстро вы сможете вести здоровый образ жизни?): «. but you must do it in a simple step first and try to add in the steps one by one.»

В тексте E содержится ответ на вопрос 6 (Why is it important to stay offline from time to time? — Почему так важно время от времени оставаться офлайн?): «At least once or twice a week, keep away from technology.»

В тексте F содержится ответ на вопрос 4 (Why is it important to keep positive attitude to life? — Почему важно сохранять позитивное отношение к жизни?): «When we are stressed, our defenses get weak.»

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Источник: ОГЭ-2021. 10 тренировочных вариантов. Л. М. Гудкова, О. В. Терентьева
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Benefits of a Healthy lifestyle & Ways to Become Healthy- Dixit Health Learning

Lifestyle modification is different for different people. For some it helps to identify poor eating habits and other dietary concerns for others, lifestyle modification can mean quitting smoking or drinking, improving posture, or even addressing destructive activities that can have a serious effect on an individual’s lifestyle. Principle of lifestyle modification means eating right, sleeping right, moving right, reducing stress, maintaining good habits and keeping yourself engaged in some hobbies. Modification in lifestyle is not only indicated for patients but for everyone to keep themselves healthy and fit. It may reduce, or even abolish, the need for medicines. Health is the price we pay for the effect that comes along with the sedentary lifestyle. Right lifestyle balances physical and emotional well being. Lifestyle changes including healthy eating patterns increased physical activity, and weight management improves the risk factors associated with the disease. That is why everybody should know the benefits of a healthy lifestyle.

Lists of Benefits of a Healthy lifestyle

Have you ever think that your diet and lifestyle play an important role in your healthy life? The diet you are taking, doing physical activity and living style has a greater impact on your overall health. So now come and let’s learn what are the benefits of a healthy lifestyle.

1. Reduce Your Obesity — One major impact that you generally see in your society is Obesity. Due to unhealthy lifestyle and diet nowadays people are generally obese which has so major impact on your health. With proper diet and physical activity, you can reduce your obesity. If you overlook to obesity, it can cause –

2. Management of Diabetes — With the proper diet management and lifestyle you can control diabetes. With proper diet, you can do certain changes which are required during the management of diabetes –

3. Reduce the chances of a Heart problem — More than 80% heart problem and stroke can be managed with a healthy lifestyle and diet. Mainly heart problem occurs because of the blood artery when it gets thick because of cholesterol or fat. So your healthy lifestyle and diet can play a major role here.

4 Improve your gut — Generally, gut-related issues happen because of your diet and lifestyle. Gut related issues like

5. Improved Mood — Healthy Diet provides you required or essential mineral to make your mood happy. Diet and Physical activity have a good role in mood change.

6. Combat Diseases — Healthy diet habits protect you from many diseases like — Diabetes, Heart problem, Gut problem, stroke, etc. Your physical activity plays a good role to control metabolic syndrome. and prevent many health issues. If your immunity is strong there is a lesser chance to get sick. Your diet provides all the required and essential nutrients which are required for a healthy life and your lifestyle and physical activity also play a good role.

There are many benefits of a healthy life that everyone should know.

Healthy eating patterns

Importance of Physical activity

Physical activity can reduce the risk of many diseases, improves balance and coordination, help in losing weight, and even boost self-esteem. There is a number of ways to stay active by changing little difference in daily day to day activities.

Good habits for Healthy Life

Weight reduction

Water therapy

I am sure that after reading this article you have a full understanding of the benefits of a healthy lifestyle and ways to become healthy.

Give your feedback as your feedback is very valuable to improve the pieces of information on the benefits of a healthy lifestyle and ways to become healthy.

How to Live a Healthier Lifestyle

Rachel Goldman, PhD, FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in weight management and eating behaviors.

Verywell / Ryan Kelly

The phrase ‘healthy lifestyle’ is an abbreviated definition of what it looks like to live a vibrant, active life with a healthy body and healthy mind. Creating a healthy lifestyle doesn’t have to mean drastic changes. Making small gradual changes to your daily routine can have a big impact.

What Is a Healthy Lifestyle?

You know the obvious behaviors that describe someone who is healthy and takes care of themselves. In general, a healthy person doesn’t smoke, tries to maintain a healthy weight, eats nutritious foods, and exercises regularly.

Then there are other elements to add to the list. A healthy person also knows how to manage stress, gets good quality sleep each night, doesn’t drink too much, doesn’t sit too much—basically, does everything in moderation all the time. When you look at everything that could possibly go into a healthy lifestyle, you can see just how hard all of those things are in our current world.

The good news is, you don’t have to change everything at the same time. In fact, the trick to healthy living is making small changes—taking more steps each day, adding fruit to your cereal, having an extra glass of water, or saying no to that second helping of buttery mashed potatoes. One thing you can do right now to make your lifestyle healthier is to move more.

Benefits of Physical Activity

You know you need to exercise, but there are many excuses not to do it. You’re too busy, don’t know where to start, you’re not motivated or you’re afraid you’ll injure yourself. Maybe you think exercise has to be really hard or it isn’t good enough.

It’s great if you can spend time exercising—meaning you’re sweating, working in your target heart rate zone, or doing something to strengthen your body. But it doesn’t always have to be that way. Moderate activities like chores, gardening and walking can make a difference. 

Whatever definition you have about what exercise is or isn’t, the bottom line is that exercise is movement. Whether it’s walking around the block or running a marathon, that movement is exercise and every time you move more than you normally do, it counts.

Sustainable Weight Loss or Weight Maintenance

Even if you opt for small changes, the benefits are still pretty amazing. For example, increasing your activity level can help you to reach and maintain a healthy weight. If you are currently overweight, small steps toward that goal can have an impact.

The Centers for Disease Control and Prevention notes that if you are overweight, a reduction of 5 to 10% of your total body weight can help lower blood pressure, cholesterol, and blood sugar.

In fact, you don’t even have to have a goal to lose weight, especially if you have trouble sticking to a program. Why not focus on being healthy to start and not worry about the weight loss because as you move more, you may find that you start losing some additional weight too.

Other Benefits

The great thing about moving is that just a few minutes a day can have other lasting benefits, many of which you may not even be aware of. Just some of the benefits include: 

How to Increase Physical Activity

You can start the process of being healthy now by adding a little more activity to your life. If you’re not ready for a structured program, start small.

Reduce Screen Time

Schedule time when you turn off the TV and computer. Once a week, turn off all screens and do something a little more physical with your family. Play games, take a walk, do almost anything that will be more active than sitting on the couch. This can also serve as good quality time with the family.

Increase Daily Steps

Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day, or walk on your treadmill for five minutes before getting ready for work. When you’re on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.

Do Some Chores

Get housework done and increase daily movement at the same time. Shoveling snow, working in the garden, raking leaves, sweeping the floor—these kinds of activities may not be vigorous exercise, but they can keep you moving while getting your house in order.

Increase Awareness

Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more—getting up each hour to stretch or walk, walk the stairs at work, etc.

How to Maintain a Nutritious Diet

Eating a healthy diet is another part of a healthy lifestyle. Not only can a nutritious diet help with weight management, but it can also improve your health and quality of life as you get older.

You already know about the food groups and the fact that it is recommended that you eat more fruits and vegetables and fewer processed foods. You probably have a list of things you know you should do for a healthier diet, but making too many changes at once can backfire. Going on a restrictive diet may make you crave the very foods you’re trying to avoid.​

Another approach is to look for ways to make smaller changes each day. Just a few ideas for changing how you eat include:

A Word From Verywell

Creating a healthy lifestyle doesn’t have to mean drastic changes. You may adapt to change better when it doesn’t require you to overhaul your entire life. Just pick one thing and work on that one thing every day, letting the rest of your life and habits stay the same. You may be surprised that those small changes really can make a difference.

45 Tips to Live a Healthier Life

How healthy are you? Do you have a healthy diet? Do you exercise regularly? Do you drink at least eight glasses of water a day? Do you get enough sleep every day? Do you live a healthy lifestyle?

Our body is our temple and we need to take care of it. Do you know that over 70% of Americans are either obese or overweight? [1] That’s insane! Think of your body as your physical shell to take you through life. If you repeatedly abuse it, your shell will wear out quickly.

Life is beautiful and you don’t want to bog yourself down with unnecessary health problems. Today, your vital organs may be working well, but they may not be tomorrow. Don’t take your health for granted. Take proper care of your body.

Good health isn’t just about healthy eating and exercise — it’s also about having a positive attitude, a positive self-image, and a healthy lifestyle. In this article, I share 45 tips to live a healthier life. Bookmark this post and save the tips, because they will be vital to living a healthier life. 🙂

Furthermore, drinking water helps in losing weight. A Health.com study carried out among overweight or obese people showed that water drinkers lose 4.5 more pounds than a control group! The researchers believe that it’s because drinking more water helps fill your stomach, making you less hungry and less likely to overeat.

The amount of water we need is dependent on various factors such as humidity, your physical activity, and your weight, but generally, we need 2.7-3.7 liters of water intake per day. [2] Since food intake contributes about 20% of our fluid intake, that means we need to drink about 2.0-3.0 liters of water or about 8-10 glasses (now you know how the 8 glasses recommendation came about!). One way to tell if you’re hydrated — your urine should be slightly yellow. If it’s not, like it’s dark yellow or even orange, you’re not getting enough water! Other signs include dry lips, dry mouth, and little urination. Go drink some water first before you continue this article!

Eat fruits/vegetables of different colors: White (Bananas), Yellow (Pineapples, Mango), Orange (Orange, Papaya), Red (Apple, Strawberries, Raspberries, Tomatoes, Watermelon), Green (Avocado, Kale, Lettuce, Cucumber), Purple/Blue (Blackberries, Prunes). Here’s a full list under the color wheel.

If you have existing gut problems, be careful about eating excessive amounts of fiber as it may cause digestion and constipation issues. [3] Consume low-fiber foods as you let your gut heal, juice your fruits/vegetables to get their nutrients, and then build up your whole fruit/vegetable intake.

Try a vegetarian diet. Just to be clear, being vegetarian doesn’t automatically mean better health as there are tons of unhealthy vegetarian food out there (mock soy patties, refined carb, fried vegetarian food, sugary desserts). Trying a vegetarian diet is about being healthier — meat has been linked to inflammation [6][7][8] — and if it interests you, helping to reduce animal cruelty in the world. When done right, there are many proven health benefits of a vegetarian diet. You don’t have to go on a vegetarian diet forever — you can just try it out as an experiment, or just go vegetarian for two days a week. Get started here.

Do note that if you’re 100% vegan, there are certain vitamins and minerals that you should watch out on, specifically vitamin B12 and omega 3 (DHA/EPA). These can be easily added by eating the right foods and/or supplements (see tip #40).

Supplement your diet as needed. Even when we eat healthily, there will be times when we lack certain vitamins/minerals because of many man-made processes have permanently altered our food supply chain. Common nutrient deficiencies are iron, vitamin B12, vitamin D (for those who live in places with winter), calcium, and magnesium. [9]

Instead of buying commercially fermented foods, get wild fermented foods. If you’re buying from a health food store, the product should say “wildly fermented.” That’s because commercially fermented food typically contains a few strands of probiotics, which is pointless as a healthy gut environment should have between 20,000 and 30,000 species of gut bacteria. Consuming commercially fermented food or even popping probiotic capsules (which usually contain between three and forty species) over the long term risks creating a monoculture of gut flora.

Which health tips are most applicable for you right now? These are timeless tips, so bookmark this article and integrate these tips into your life. Share these tips with your family and friends to help them stay healthy.

Get the manifesto version of this article: The Healthy Living Manifesto

How To Start A Healthy Lifestyle: Simple Habits To Kick-Start A Healthier Lifestyle

One of the foundations of personal development is a healthy lifestyle. There is no way a person can improve their life without taking care of their health first. Health enables us to live comfortably, and without it, life cannot be enjoyed even if one has the best resources in the world. One of the biggest challenges people face is dealing with different diseases, but it is no excuse for not achieving optimal health. Achieving this goal may call for a total lifestyle shift, which is not an easy thing to do but worth it in the long-run. There are many ways on how to start a healthy lifestyle for beginners.

Starting a healthy lifestyle accounts for even the smallest things, such as eating good food, doing physical exercise, and getting a good amount of sleep daily. It sounds simple, but it is actually easier said than done. It all depends on how much someone wants to change their life. Many people are busy and yet get to accomplish a healthy living.

Remember that no matter who you are or what you do, your life must always come first, and when it is gone, you can’t get it back. So take the necessary steps and start a healthy lifestyle.

How To Start Living A Healthy Lifestyle?

Deciding to transform your life completely must be done carefully and with a plan. Below is how to start a healthy lifestyle for beginners:

Change Your Eating Habits

You know what they say. What goes in is what you get out. The foundation of a healthy life is a nourishing diet. If you get your diet right, there may not be any need for medicine because your body will be healthy ( 2 ).

The biggest challenge with changing eating habits is giving up your favorite foods such as chocolate cake or cheese-loaded pizza. Eliminating them may be difficult, but you can save them for occasional treats and not everyday life. This is how to start a healthy lifestyle change.

Several diets can help individuals lose weight fast, but the problem with those is that there is always the risk of gaining the weight back later. The best solution has to do with cleaning out your existing diet without having to compromise much on the foods that you love.

The concept of clean eating ought to entail more of a lifestyle as opposed to just a diet. A diet change alone is a simplistic approach to healthy living, and it cannot achieve desired results without a range of other things. To do this right, you must have a grasp of what healthy eating is.

Lean and toned up body isn’t just a far-fetched fantasy. Check out the BetterMe app and watch it propel your weight loss journey into high gear!

What Is Healthy Eating?

The simple definition of healthy eating is to become more conscious of what you put into your body as opposed to just being a slave of your craving for instant gratification from sugary or salty and processed foods. Healthy eating is all about minding what you eat and having the discipline to resist the temptation of junk food (most of the time) ( 5 ).

Healthy eating should provide your body with the required nutrition it needs. In order to do that, it is good to have a meal plan. Ensure that your meal has a different variety of fruits, vegetables, and protein to achieve a balanced diet. You might need the advice of an expert to know how to start a healthy diet and lifestyle.

Foods To Avoid/Reduce In Your Diet:

By now, you ought to be aware that junk foods are the greatest enemy of your body. Try to get rid of all the junk foods that do not provide any nutritional value no matter how sweet they are, like (7):

Foods To Add Instead:

Many healthy, nutritious, and tasty foods can replace all the junk foods above. Most of the healthy options are those foods that are less processed and with fewer additives. If you don’t know where or how to start a healthy lifestyle and lose weight, begin by adding foods such as:

Simple Swap Technique

Ever wondered how to start a healthy lifestyle at 27 or any age? Develop the habit of doing a simple swap whenever you have a craving for sugary or junk foods. For instance, if you feel like eating a cake or some other bakery food, you can grab a fruit instead or even prepare a refreshing salad. This simple swap technique may be the perfect way for you to start a healthy lifestyle journey ( 5 ).

Gradually introduce healthy eating habits into your daily life by taking one meal at a time and one day at a time.

Prepare Healthy Make-Ahead Snacks

Your environment plays a big role in influencing what you eat. If for instance, you go to the supermarket when you are hungry, you might only end up buying packaged foods that you may not have intended to buy in the first place. Such foods do not add any nutritional value to your body other than empty calories. There is no better plan on how to start a healthy lifestyle and stick to it other than taking the time to prepare your meals at home ( 11 ).

The remedy for this is to resist the urge to buy pre-packaged snacks. In place of that, you can prepare healthy snacks at home, which require only a few ingredients and no cooking. If you are short on time, look for conveniently pre-portioned healthy snacks like hummus and cut-up veggies or yogurt and fruit or berries. Why stock your pantry with fried chips or other junk that you purchased from the supermarket when you can place only healthy food ingredients at the comfort of your home?

Instill in yourself the discipline to have no other option other than the healthy snacks you prepared at home for when you are hungry. You can also stock nuts like almonds and cashew in containers and have them close to you at all times ( 1 ).

At least once a week, you should prepare make-ahead snacks. As a result, you will always have something to grab for a bite whenever you feel low in energy, and the good thing is that you won’t have to feel guilty later.

Make Changes Slowly

You aim to start a healthy lifestyle and not a diet, which is why the change ought to be done gradually over time. The change process can be life-long in itself because, with time, you will be discovering many different ways of leading a healthy lifestyle.

If for instance, you are used to drinking eight cups of coffee daily, don’t reduce the number to three at once because it will only be more difficult to adapt. As indicated earlier, do simple swaps as you continue to slowly reduce your intake of junk food as time goes by. After a while, you will find yourself craving healthy meals more than you do junk.

Be More Active

Your body is designed in a way that it has to move often. As a result, you ought to try to be more active by engaging in activities you are most passionate about. It does not matter whether you are dancing, walking, practicing yoga, or lifting weights, as long as you do something.

Tips To Stay Active:

Engaging yourself in regular exercise can bring your body and mind many benefits. One of the important functions of exercise is to help you control your weight, and it can also help prevent many diseases ( 13 ).

The immediate benefits of exercise include increased energy, mood, and a feeling of well-being. By doing physical exercise, your brain secretes crucial chemicals, including dopamine, adrenaline, and endorphins. These feel-good chemicals are responsible for a typical good mood after a workout.

To get substantial health benefits, an adult ought to do at least 150 minutes of moderate-intensity per week, or a 75-minute weekly vigorous-intensity aerobic physical activity, or a balanced combination of both moderate and vigorous-intensity aerobic activity. It is recommended to do the aerobic activity in episodes of about 10 minutes and spread throughout the days of the week.

Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!

Improve Your Mental Health

There cannot be a healthy lifestyle without mental health. You may have a body that is very fit physically, but if your mind struggles with things like emotional outbursts, anxiety, eating disorders, and depression, among others, then your lifestyle is not healthy, and something has to be done about it ( 9 ).

The most unfortunate thing with mental health is the stigma attached to it, which is why most people opt to suffer in silence. There is increased awareness of the dangers of mental illness, and many people now understand that mental illness is a part of life, and there is no shame in trying to treat it. Furthermore, it is important to keep your mind healthy, even if you don’t have a mental illness.

Tips For A Healthy Mind:

Get Adequate Sleep

It is often taken for granted, but getting adequate sleep can be the necessary foundation for a healthy lifestyle. Despite having a busy lifestyle, people should make time to have enough sleep. You cannot be at your productive best without a night of good sleep ( 10 ).