Make Healthy Food a Lifestyle for Long-Term Health

by: dr. Yohan Samudra, SpGK, AIFO-K

Today, people's lifestyles are shifting toward consuming delicious, yet nutritionally poor, fast food and drinks, coupled with a sedentary lifestyle. This situation is contributing to the rise in obesity and metabolic disease, with complications now appearing more frequently at a young age. It's time to reconsider our lifestyle choices for the sake of long-term health.

What Does a Healthy Lifestyle Look Like?

Adopting a healthy lifestyle can start with a simple step: making smart food choices. A balanced diet not only provides the body with essential nutrients but also supports mental health, maintains energy levels, and protects future health.

Start by increasing your consumption of whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in vitamins, minerals, fiber, and antioxidants, which can help protect the body from chronic diseases like heart disease, diabetes, and obesity. After that, we can still enjoy our favorite, less healthy foods (comfort foods), but in reasonable portions and frequency. Don't forget to drink enough water every day to support digestion, aid detoxification, and maintain stable energy levels.

Implementing Mindful Eating

In addition to paying attention to your intake, it's also important to practice mindful eating, or eating consciously, without the distractions of TV, cell phones, or laptops. Pay attention to the size of each serving and listen to your body's hunger signals. Cooking at home and bringing lunch to work are effective ways to control your food intake while avoiding hidden sugars and unhealthy fats.

Physical Activity Also Important

Start with small steps like taking the stairs instead of the elevator, parking further away so you can walk more, or trying cycling to work. Also, ensure you exercise regularly, aiming for at least 150 minutes per week with a combination of resistance, strength, and flexibility training.

Remember, a healthy lifestyle isn't an instant change, but a lifelong commitment. Small changes made consistently can have a big impact. By prioritizing a nutritious diet and adequate physical activity, we can support our bodies and minds to live a more vibrant, active, and optimal life.

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