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441 US 130,

East Windsor, NJ 08520

(609) 336-7518

09AM to 05PM EST

441 US 130,

East Windsor, NJ 08520

(609) 336-7518

09AM to 05PM EST

Unlock Your Best Self: 10 Ways to Keep Your Body Healthy

Maintaining a healthy physique is more than a desire; it’s a way of life. Our bodies are our most valuable asset, and caring for them should be our primary concern. There are various options available to you.

Today, we will examine 10 practical and efficient techniques to keep your body healthy. Whether you are health-obsessed or just starting your wellness journey, this guide will help you reach your health objectives.

Keep an eye out as we continue on this path to a healthy you.

Why Should You Prioritize a Healthy Body?

A healthy body is not only a matter of appearance but also of health. It can prevent sickness, boost mood, improve memory, and increase lifespan.

A healthy body may also improve sleep and strengthen bones and teeth. It is a gift you can offer yourself and your loved ones and something you should prioritize.

How to have a healthy body? You can make minor changes to your diet, exercise, and daily routine to notice improvement.

A healthy body equals a healthy mind, and a happy mind equals a happy life.

10 Ways to Keep Your Body Healthy

Taking care of your body is essential for your physical and emotional well-being. There are several ways to maintain your body health, but here are 10 simple and effective practices to include in your everyday routine.

1. Healthy Eating Habits

Eating healthy helps in the management of various chronic diseases, including diabetes, heart disease, and cancer. It can also improve the immune system, energy levels, and mental health. But what is a healthy diet?

According to the World Health Organization (WHO), a healthy diet includes the following,

Fruits, Vegetables and Legumes

Fruits, vegetables, legumes (e.g., lentils and beans), whole grains, and nuts (e.g., unprocessed maize, millet, oats, wheat, and brown rice) are all good foods. These foods contain vital vitamins, minerals, antioxidants, fiber, and phytochemicals.

It is recommended to eat 400g of fruits and vegetables daily, excluding potatoes, sweet potatoes, cassava, and other starchy roots, to stay healthy.

Protein

Seafood, lean meat and poultry, eggs, legumes, soy products, nuts, and seeds are all excellent protein sources. These meals provide amino acids, iron, zinc, calcium, and other beneficial nutrients for muscle health, bones, and blood.

Eat less red and processed meats with saturated fat, salt, and nitrates. Instead, select low-fat and fat-free milk and dairy products.

Consume 2-3 servings of non-fried fish every week. It has omega-3 fatty acids that are good for your heart and brain. Avoid high mercury fish.

Healthy Fats

Olive oil, canola, avocado, nuts, and seeds have healthy fats in them. These fats contain vitamin E and essential fatty acids, which improve your skin, hair, and eyes. They also aid in the reduction of cholesterol and blood pressure.

Eat less unhealthy fats like saturated and trans fats. These fats are usually in animal products, butter, margarine, baked goods, and fried food. These fats raise your chances of developing heart disease, stroke, and diabetes.

2. Regular Exercise

Exercise is any physical activity that causes your muscles to work and forces your body to burn calories. It offers several health and mental advantages, which include,

Exercise can enhance your mood and increase endorphins, which are molecules that minimize pain perception and induce good emotions. It helps control serotonin and norepinephrine, which affect your mood and how you handle stress.

Exercise also burns calories that help you lose weight. It increases a person’s metabolic rate, allowing calorie burn even at rest. Exercise can also help build muscle mass by increasing metabolism, which maximizes fat burning.

Doing cardio (running, cycling, swimming) and strength training (lifting weights) together is ideal for weight loss and staying healthy.

3. Adequate Hydration

Water is necessary for good health and well-being. Water is a significant portion of your body weight, ranging from half to three-quarters. It plays a crucial role in various bodily functions such as digestion, regulating temperature, lubricating joints, and eliminating waste.

Staying hydrated can boost your mood, energy, and cognitive abilities. Experts recommend that males drink 15.5 cups (3.7 liters) daily and women drink 11.5 cups (2.7 liters) daily. Individuals’ demands may differ based on exercise levels, health conditions, and surroundings.

Drink water anytime you feel thirsty to avoid dehydration symptoms, including headache, lethargy, and dry mouth. Water is the best hydration option since it is sugar-free, calorie-free, and readily available.

4. Quality Sleep

Sleep is more than simply a passive state of relaxation; it is an active process critical to your health and well-being. Rest impacts practically every function in your body, from your brain to your heart. Experts recommend that adults should have 7 to 9 hours of sleep daily.

The essential benefits of having proper sleep include,

  • Sleep improves the performance of your brain. It enhances your memory, problem-solving abilities, and mind creativity. It also decreases your blood pressure and lowers your chances of heart disease, stroke, and diabetes.
  • Sleep strengthens your immune system and aids in the fight against infections and inflammation. It is also beneficial to reduce stress, anxiety, sadness, and irritability.

5. Stress Management

Stress is a frequent issue that many individuals confront daily. Stress may harm your physical and mental health by causing headaches, sleeplessness, anxiety, depression, and heart disease. Below are a few tips to manage stress effectively and live a healthy life,

Identify the source that is causing your stress. Sometimes, you are unaware of what is causing you stress and how much you are under its influence. You can manage it by keeping a stress journal and writing about the situations, events, or people who cause you stress.

Avoid unhealthy ways to cope with stress, such as smoking, drinking, and overreacting or using drugs. These habits can harm your body and increase pressure in the long run.

Practice 4 A’s of stress management. These are avoid, alter, adapt, and accept.

  • Avoid excessive tasks and restrict your exposure to hostile individuals.
  • Alter your viewpoint, focus on good things, and adjust your expectations to adapt to the stressor.
  • Accept what you can’t change by letting go of hate, forgiving others, or getting help.

6. Regular Health Checkups

Regular physical exams are critical for your overall health and illness prevention. Doctors during health exams can help find and treat long-term illnesses, give vaccines and tests, improve your health, and reduce healthcare expenses.

Regular checkups at a primary care clinic depend on the risk factors, your age, and health conditions. Your doctor is your health partner, and routine checkups may help you stay healthy and happy.

10 Strategies to Keep Your Body Healthy

7. Limit Sugar and Processed Foods

Sugar and processed foods are prevalent in our modern diet but can have significant health effects. Incorporating excessive amounts of sugar or processed food can increase the danger of diabetes, obesity, and even cancer.

 Sugary or processed items can even cause depression, fatty liver disease, and symptoms of high blood pressure. Hence, it is essential to avoid their use and opt for healthy snacks and food items.

8. Maintain a Healthy Body Weight

Maintaining a healthy body weight is also essential for your physical and mental health. Being at a good weight can prevent and manage many illnesses like heart disease, high blood pressure, stroke, and diabetes.

To stay healthy, eat balanced meals, consume fewer calories, and be active.

9. Limit Alcohol

Alcohol is a chemical that may have a variety of effects on your body and mind. While consuming alcohol in moderation may offer some health benefits, drinking too much and too often can be harmful.

Alcohol can impair brain function, cause heart and liver damage, raise your risk of cancer, and weaken your immune system. Dehydration, nausea, headache, and other unpleasant symptoms are also possible because of its frequent use.

The CDC defines moderate drinking as one or fewer drinks per day for women and two or fewer for men. It is essential to restrict your alcohol consumption and drink alcohol wisely to maintain your health. You should also avoid combining alcohol with other drugs.

10. Mindful Habits

Mindful habits can assist us in cultivating better awareness and well-being in our lives. Reduced sitting and screen time are among everyday mindful practices that can keep us healthy.

  • Screen time can affect vision, disrupt sleep, and cause anxiety and depression. Tracking screen time, using various tools, and setting goals or reminders to reduce usage is essential.
  • Sitting for a long time can cause health problems such as obesity, diabetes, heart disease, and some types of cancer. If you have a sitting job, take a break every 30 minutes, stand up, stretch your body, and walk around. It will avoid the risk of many health problems and keep you healthy.

Want to Stay Healthy? Learn How PHNJ Can Help ​

Do you still have questions related to your wellness journey or want advice regarding your underlying health condition? Reach out to us! We have a team of expert healthcare professionals that can provide personalized advice. Book an appointment and start living a healthy life today.

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