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这篇文章的共同创作者是 Luba Lee, FNP-BC, MS. Luba Lee是美国田纳西州的一位认证家庭护理医师,于2006年获得了田纳西大学的护理理学硕士学位。
本文引用了31条参考,详情参见页面底部。
这篇文章已经被读过30,939次。
保持良好健康十分重要,然而在如今这个繁忙世界里,生活很容易被压力占据,许多人的饮食和生活方式都不健康。饮食、运动和行为都会影响身体。饮食不健康可能会使你体重增加,或是容易患上糖尿病、高血压等慢性病。不活跃的生活方式可能导致体重增加,你也无法享受到运动带来的许多好处。抽烟、压力大和睡不好也会影响健康。生活方式健康,才能拥有健康体魄。
步骤
- 控制热量。想要拥有健康的体魄,就得尽量维持健康体重。体重过重是无法维持健康体魄的。
- 饮食均衡。想要拥有健康体魄,最重要的是饮食均衡。否则,你很难保持健康。[4]
- 补充维生素和矿物质。一些健康和营养专家可能建议你每天服用综合维生素。在你没有吃健康的食物,或是无法通过食物满足所有营养需求时,这些“多合一”补充剂可以起到支持作用。[25]
- 如果你对某些食物过敏或耐受不良,很挑食或是有饮食限制(比如素食者或严格素食者),这些补充剂也对你很有益。
- 补充剂不能取代食物,不能被当作获取大部分营养的主要手段。饮食健康的人通常都不需要服用补充剂。如果你的饮食和生活方式已经很健康,维生素补充剂也不能再帮你改善健康、治好疾病或改善病情。它们只能起到辅助作用。[26]
- 向医生咨询适合你的补充剂。补充剂会和药物产生相互作用,不是每个人都能安全服用。你也要告诉医生自己目前正在服用的补充剂、服用剂量和频率。
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小提示
- 改变饮食、运动计划或生活方式之前,请先咨询医生。他们能告诉你这些改变是否安全和适合你。
- 长期坚持做些小改变,这样你才能终生持续下去。
- 这些生活方式上的小改变可以改善健康和体能。你会觉得自己的生理和心理都很健康。一定要改善健康,让自己变得开心,好好享受生活。
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参考
- ↑ http://www.cdc.gov/healthyweight/calories/
- ↑ http://www.cdc.gov/healthyweight/calories/
- ↑ http://caloriecontrol.org/why-2000-calories/
- ↑ http://www.euro.who.int/en/health-topics/disease-prevention/nutrition/a-healthy-lifestyle/benefits-of-a-balanced-diet
- ↑ http://www.euro.who.int/en/health-topics/disease-prevention/nutrition/a-healthy-lifestyle/benefits-of-a-balanced-diet
- ↑ http://www.nhs.uk/Livewell/Goodfood/Pages/Healthyeating.aspx
- ↑ http://www.choosemyplate.gov/protein-foods
- ↑ http://www.choosemyplate.gov/vegetables
- ↑ http://www.choosemyplate.gov/fruit
- ↑ http://www.choosemyplate.gov/grains
- ↑ http://www.nhs.uk/Livewell/Goodfood/Pages/Healthyeating.aspx
- ↑ http://ghr.nlm.nih.gov/handbook/howgeneswork/protein
- ↑ http://www.womenshealthmag.com/weight-loss/protein-weight-loss
- ↑ http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
- ↑ http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
- ↑ http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
- ↑ http://www.nhs.uk/livewell/goodfood/pages/what-are-processed-foods.aspx
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
- ↑ http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/
- ↑ http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/is-there-really-any-benefit-to-multivitamins
- ↑ http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/Physical-activity-improves-quality-of-life_UCM_307977_Article.jsp#.Vj-srsuGtUQ
- ↑ http://www.cdc.gov/physicalactivity/basics/adults/
- ↑ http://www.cdc.gov/physicalactivity/basics/adults/
- ↑ http://www.cdc.gov/physicalactivity/basics/adults/
- ↑ http://www.cdc.gov/physicalactivity/basics/adults/
- ↑ http://health.gov/paguidelines/guidelines/chapter1.aspx
- ↑ http://health.gov/paguidelines/guidelines/chapter1.aspx
- ↑ http://www.medicaldaily.com/pulse/health-effects-sitting-find-out-what-your-sedentary-lifestyle-doing-your-health-314982
- ↑ http://www.medicaldaily.com/pulse/health-effects-sitting-find-out-what-your-sedentary-lifestyle-doing-your-health-314982
- ↑ http://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/
- ↑ http://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551?pg=1
- ↑ http://healthysleep.med.harvard.edu/healthy/matters/consequences
- ↑ http://healthysleep.med.harvard.edu/healthy/matters/consequences
- ↑ https://sleepfoundation.org/ask-the-expert/electronics-the-bedroom
- ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
- ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
- ↑ http://www.wsj.com/articles/how-often-should-i-weigh-myself-1421080654
- ↑ http://www.wsj.com/articles/how-often-should-i-weigh-myself-1421080654
- ↑ http://www.wsj.com/articles/how-often-should-i-weigh-myself-1421080654
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