Eight steps to a healthy lifestyle

A healthy lifestyle is within reach - and you can start right NOW! True, it is a long-term project, but you can do a lot right away. Think of it this way: make today healthier than yesterday, and tomorrow healthier than today. Below you get eight hints and tips for a healthy lifestyle - are you ready?

Step 1: Take stock of your life

• Have a check-up at the doctor and the dentist.
• Measure your BMI and your waist circumference.
• Evaluate your activity level. The general recommendation is that you spend 2½ hours per week on exercise.
• Write a diary of everything you eat and drink during the day. In this way, you will be aware what you put in your mouth - and what you can change.
• Check your emotional status and your energy level.
• Take a good look at your social network. Do you have strong relations to your family and friends?

Don't gloss over anything. Remember that the purpose of this exercise is to determine your present status - to make it easy for you to set your goals for a healthy lifestyle.

Step 2: Put out fires

If you have chronic health problems - e.g., heart disease, diabetes, arthritis - you must prioritise the treatment of such diseases if you want to live a healthy life. This is also true for risky behaviour such as smoking and other forms of dependency.

Step 3: Get more exercise

• Make sure you have fun when you exercise.
• You can keep track of your physical activity by writing down when, how and for how long you exercise.
• Set a weekly goal for your activity - and give yourself a reward when you achieve it, e.g., a bunch of flowers.
• Integrate "exercise" in your daily activities. Take the stairs instead of the elevator, use your bike as your primary means of transportation, etc. Or use a pedometer to keep track of the number of steps you take.

Step 4: Upgrade your diet

• Replace ”I should” by ”I choose to”. Example: Instead of ”I should eat more fruits and veggies”, tell yourself ”I choose to eat more fruits and veggies” or ”I choose not to eat more fruits and veggies”. It shows that YOU are in control, YOU make the choices.
• Stop feeling sinful when you eat unhealthy foods.
• Plan. Fill your fridge with healthy foods - and your bag with healthy snacks to satisfy hunger during the day.
• Enjoy your meals! Don't eat while you watch tv, work or drive a car.
• Try to work 600 g of different fruits and vegetables into your daily diet. Make sure you include all the colours of the rainbow to get a good mix of nutrients.

Step 5: Manage your stress

• Make sure you relax regularly.
• Put things in perspective. Ask yourself: ”Will this mean anything to me in a year?”
• Help others - that will make your own problems seem less overwhelming.
• Write down things you feel grateful for.
• Breathe properly.

Step 6: Get a better sleep

• No TV or computer the last hour before sleep. Read something light by a lamp that does not shine in your face.
• Do not exercise right before bedtime.
• Have a hot bath - or drink something hot without caffeine, e.g., chamomile tea or hot water with lemon.
• Don't think you can make up for lost sleep during the weekend or your vacation.
• Don't ignore chronic sleep problems.
• Prioritise a good night's sleep.

Step 7: Extend your relations

• Look for people like yourself.
• Spend time with other people.
• Cultivate both virtual and physical relations.
• If you have close relations that cause you problems, consider whether it is a good relation - or seek help.

Step 8: Challenge yourself

• Perform activities that stimulate you mentally and keep your brain alert

Inspired by www.webmd.com