How to Become a Healthy Person – The Ultimate Guide to Physical & Mental Health

How to Become a Healthy Person

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Hello, thank you for visiting my website! I am not a doctor and I do not provide medical advice. However, I am a Certified Personal Trainer, a Professional Basketball Player, and I am currently completing my Masters Degree in Nutrition Education. Also, this website contains affiliate links. Please read my Medical Disclaimer and Review Disclaimer for more information.

Improving your physical and mental well-being is not difficult when you have the correct type of advice. If you want to become a healthy person, I am confident these tips will help you.

There’s been a post recently showing images of people who are deeply depressed, yet able to smile into the camera, thus hiding their struggle. It strikes a chord among so many young, otherwise vibrant people who look fit, stay resilient to seasonal illnesses and still carry a burden that hinders their health.

In fact, the surge in awareness and prevalence of mental illnesses is why therapy visits and new counseling options like online therapy are on the rise.

If you believe you could make some changes in your life that will help you become a healthier person, I am confident the tips in this article will help you!

Being a healthy person and living healthy doesn’t just mean looking good or having a fit body. It means being healthy, inside and out!

Keep reading below to learn how to become a physically and mentally healthy person!

How to Become Physically and Mentally Healthy

If you want to become a physically and mentally healthy person you are going to have to work on yourself.

Every day you will need to put small amounts of effort into doing things that will make you healthy. However, these choices will certainly pay off when you notice how much healthier you look and feel!

Step 1: Set Your Goals

So, you want to become healthier?

Well, there are tons of aspects of health that you can focus on. Not only can we become physically and mentally healthier, but there are various aspects of physical and mental health that you can work on.

Therefore, your first step is going to be setting some achievable goals for yourself.

Are your goals weight loss related, and if so, how much weight should you lose to feel healthier? If you want to lose weight, I suggest losing 2 pounds per week as an average goal.

Or maybe your goals are mental health-related. In that case, your goal could be to say 10 positive affirmations to yourself each day.

Whatever form of health you want to improve, the first step is to be clear withourself.

If you don’t have a specific goal, don’t worry! This article will also outline some general things you can do for your life to become a healthy person regardless of whether you have a specific goal or not!

Step 2: Eat Healthy Foods and Drink Healthy Drinks!

Whether you are trying to become physically or mentally healthy, you need to consume healthy food and drinks. Here are a few ways you can improve your diet to become healthier:

Start Each Day with a Nutritious Breakfast

Eating a healthy breakfast is more important than you might believe. There are certainly some myths about why breakfast is important, but if your goal is simply to become healthy, eating a nutritious breakfast is important because it is the basis for your choices throughout the rest of the day.

An easy step could be something like replacing your morning sugar-filled cereal with a good vegan gluten free granola, or replacing your morning sugar-filled coffee with Bulletproof Coffee.

Personally, I love to start my morning with a smoothie that contains a variety of different sources of vitamins and minerals. If you don’t have a blender, I suggest you invest in one because you can get an affordable blender that will make a huge difference in your life.

You can spend time looking for a Ninja Vs Vitamix comparison that will explain the differences between the top of the line blenders, or you can do what I did and just buy an affordable Magic Bullet:

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Consume a Variety of Vitamins and Minerals Each Day

Although a healthy breakfast is vital, consuming a healthy breakfast doesn’t mean you don’t have to think about what you eat the rest of the day. Instead of focusing on how many calories you should be consuming, if your goal is to simply become a healthy person, your main focus should be on consuming a variety of vitamins and minerals each day.

Consuming a diet full of a variety of vitamins and minerals is one of the best ways to remain physically and mentally healthy.

If you review a list of the foods and vitamins that we should eat, you’ll quickly realize that you can fill many of your daily vitamin needs by eating the right foods.

My suggestion is to eat as many different plant-foods as possible, and consume occasional animal products to maintain a diet that is full of all the vitamins and minerals you need.

Carbohydrates are essential for fueling the body and giving us energy. You should avoid processed carbohydrates and simple sugars, and you should choose healthy complex carbohydrates such as fruits, vegetables, and whole grains.

Green vegetables, specifically, have a lot of folic acid and Vitamin B. Recommended vegetables are broccoli, romaine lettuce, mustard, turnips, spinach and kale.

Healthy fats are essential for protecting the organs and are also needed for energy. You want to stay away from trans fats, but healthy fats (unsaturated fats) can actually protect you against various illnesses including heart disease. Include foods such as avocado, olive oil, flaxseeds, chia seeds, and different nuts in your diet.

Fatty fish is also important because it contains Omega-3 Fatty acids that counter saturated fats that are unfavorable to the brain. Omega-3 fatty acids can be found in cold-water fish like mackerel, salmon, and herring.

Sources of protein are generally pretty easy to remember. Eggs, fish, and meat are all great, but if you want to get the best sources of protein, I suggest you try to add as many vegan protein sources to your diet as possible.

Even your snacks should contain a variety of vitamins and minerals. The Redd Bar is a great example of a healthy snack that provides both macro and micro-nutrients.

Use the Right Supplements

The bulk of your diet should be whole foods, but you can also introduce quality protein supplements, along with immune-boosting vitamins and minerals that will give your body the strength it needs to be physically and mentally healthy.

Furthermore, there are many natural supplements that can help improve your physical and mental health as well. For instance, CBD (Cannabidiol) is becoming an increasingly popular natural medicine.

Many people use CBD oil for anxiety, insomnia, pain relief, depression, inflammation, and even eating disorders.

Garlic, ginger, turmeric, ginseng, milk thistle, ginkgo biloba, and aloe vera are just a few other natural medicinal sources worth looking into for helping you become a healthy person.

These natural supplements are traditional medicines of the Ayurvedic healthcare system. Ayurvedic medicine is the traditional medicine of India, and in our Western society, it is generally categorized as “alternative medicine.” However, it has amazing roots of success which have spanned thousands of years. Ayurveda is one of the premier forms of Holistic Health & Wellness, and natural supplements used in Ayurveda can help many people become healthy.

You can find different medicines of Ayurveda to purchase here!

Even hiatal hernia natural remedies are available when you begin to understand more about natural medicines and how certain natural supplements influence your health.

Greens supplements are amazing for packing the vitamins and minerals from a variety of different vegetables into one condensed form.

Along with this, many greens supplements taste great! You can read how it works in this greens review!

Drinking a greens supplement one or two times daily is an excellent way to make sure you are getting all of the vitamins and minerals you need from vegetables each day. Also, similar to taking a colostrum supplement, a greens supplement is great for your digestive system.

Although I believe Your Super Super Greens is the best super greens supplement, you can check out this athletic greens site for more information on high-quality greens supplements

For information on my favorite natural supplements, the superfood powders from Your Super, check out this video:

Note- supplements don’t have to cost you a fortune. Most companies are giving out discount coupons in order to expand their market share. For example, VitaCost and Puritan’s Pride are giving up to 60% discounts. You can maximize the discounts available by using a site-wide promo code because it works on all items of your shopping cart.

If you do a small bit of research online, you will come up with many coupon sites offering recent promo codes on the supplements you decide to purchase!

See Also: Turmeric and Apple Cider Vinegar for Weight Loss

Drink More Tea

Researchers have found that different types of tea may help with diabetes, cancer, and heart diseases, encourage weight loss, and increase mental alertness.

First of all, tea comes with less caffeine than coffee, and that’s a great thing for those of you who can’t deal with a lot of caffeine.

Many people get way too jittery when they have coffee, so tea is a great alternative in that aspect. However, note that certain types of tea are going to contain more caffeine than others. For example, yerba mate tea is going to come with a lot more caffeine than jasmine tea.

Along with that, when you think of the health benefits of mint tea or other types of tea, you should remember that it could even reduce your risk of having a stroke or a heart attack. If you have a family history of these conditions in your family, then it might be a good idea to start adding tea to your daily routine.

Studies show that the powerful antioxidants in tea like EGCG help prevent atherosclerosis and coronary artery diseases, because of its anti-inflammatory effects on plaque deposits in the bloodstream and arterial walls.

Additionally, the flavonoids in tea help elevate metabolic rate, improve insulin activity and increase fat oxidation. Tea catechins provide shifts in metabolism that improve weight loss and overall body maintenance. Oolong tea and green tea are two great teas for weight loss.

Lastly, the catechins found in tea possess anti-inflammatory, anti-oxidation, anti-carcinogenic and anti-bacterial properties. It’s found that tea can inhibit pro-carcinogen formation, activate intracellular antioxidants, and suppress angiogenesis in the gastrointestinal tract which helps to improve digestion.

As you can see, tea is incredibly healthy for your body in many different ways! One of my favorite tea companies is BlendBee, as they have delicious, organic, wild-crafted, made-to-order tea blends.

Switch to Organic Coffee

Many people love their morning Starbucks, but is that necessarily a good thing at all?

Starbucks does provide a good service, but if you are starting every morning off with only their type of coffee beans you are probably missing a lot of various health benefits.

Organic coffee will ultimately retain more antioxidants and chlorogenic acid than the coffee drinks you buy from Starbucks. Brewing your own organic coffee each money will save you money, and give you some additional health benefits! Also, purchasing fair-trade organic coffee makes the world a better place!

According to a study published in Ecological Economics,

“Fair Trade organic production raises farmer income when low-intensity organic farming is an alternative to low-intensity conventional farming.”

Personally, I suggest you drink Puroast Low Acid Coffee. It is my coffee of choice, and it contains more antioxidants and less acid than all other coffees. Additionally, I believe it is the best weight loss coffee.

To learn more, you can watch this video:

Let Yourself Have Some “Fun” Foods

On your journey to becoming a healthy person, you are going to need to let yourself enjoy some of the things you eat and drink. You want to stick to the general guidelines of good nutrition as much as possible, but that doesn’t mean you can’t let yourself have some “fitness cakes” or other healthy but enjoyable snacks!

Many online portals like Bakeway cater specifically to cakes, and you can literally eat cake or other sweets that are actually good for you! You can order cake online in Bangalor, New York, London, or anywhere in between!

Try natural and organic made pies and sweets, and you can also go for options like mascarpone foods.

Mascarpone is a traditional type of Italian cheese that has been made near Milan for centuries.

Its mild flavor and soft texture make it ideal for a variety of sweet and savory dishes, and mascarpone cheese is frequently found in classic Italian meals or modern cuisine.

Traditional mascarpone is made from nothing but whole cream and citric or tartaric acid, so it is full of protein and does not contain many chemicals.

There are many other options as well, so don’t let yourself think that you can never enjoy the sweeter things in life on your journey to get healthy and stay healthy!

Step 3: Exercise!

If you want to be a healthy person, you’re going to have to exercise. Exercise will improve both your physical and mental health, and it is simply one of the best ways to take care of our health and our bodies.

Additionally, you don’t have to be a serious athlete and you don’t even have to be in great shape to feel the physical and mental health benefits of exercise, but you do have to do it, and it doesn’t matter what kind of exercise that you do!

The natural endorphins released by your brain during exercise have shown to reduce stress, relieve anxiety and depression, boost self-esteem, improve your immune system, and improve sleep.

Furthermore, exercise is amazing for many of your hormones, including testosterone, growth hormone, and pheromones.

Pheromones, for instance, are largely regulated by exercise. Studies, such as the one done at San Francisco State University, have shown that these sex hormones are found most prominently in sweat.

Testosterone typically is lower in those who live a more sedentary lifestyle. Having low-T can cause a dip in more than just your sex drive. Low-T can also cause reduced bone mass, muscle mass, and energy levels. You can check the website TestosteroneLand.com to find out more information on the relationship between exercise and testosterone.

Here are some tips for exercising to become healthy:

Start Slow

If you haven’t been active recently, start slow and work your way up. Start by going on a walk one or two days a week. Start taking the stairs instead of the elevator. Start by working out at a fitness center or in a home gym once or twice per week.

There are also tons of ways to get fit without going to the gym!

However you want to do it, make conscious decisions to do the little things that keep you active, and that it will quickly become a habit. Once you’ve got that down, slowly build that up to exercising three or four days a week.

Maybe start riding your bike on one of those days instead of walking, or even ride your bike to and from work a day or two a week.

If you don’t like exercising on your own, you can join a recreational sports league. Doing something like taking local tennis lessons and eventually joining a tennis league could be more enjoyable than working out in a fitness center for you!

For those suffering from back pain, doing simple McKenzie exercises at home can help you relieve back pain and feel healthier.

Just do a little bit every day or every other day based on what your body needs, and don’t worry too much about pushing yourself too hard. You will quickly see how much better you feel, and you will notice a desire to do more.

Do Yoga and Meditation

Yoga is a form of exercise that is all about shaping the routine to fit your personal need, and practicing yoga is one of the best forms of exercise for becoming a healthy person.

Yoga can be done anywhere, which is why more sessions are being done in public spaces such as the beach or parks. Now, through mediums like YouTube, anyone with an open space and a yoga mat can partake from the comfort of their home on their own time.

Excellent online instructors like Yoga with Adriene can be utilized free of charge, and for students of all levels from brand new beginners to the most advanced.

Meditation is an often-overlooked method for improving one’s well-being. Some people don’t believe in it, and others just don’t feel like it’s something they can do. The truth is it’s a skill, and it takes time, dedication, and practice.

But there is no doubt that meditation can improve your life.

The benefits of meditation include:

  • Reduce Stress
  • Improve Concentration
  • Increase Self-Awareness
  • Increase Happiness.

It also improves cardiovascular and immune health by inducing relaxation, allowing blood vessels to open up and lower blood pressure.

Meditation can also help you handle traumatic life experiences that cause grief. Grief has been known to cause significant loss of appetite, insomnia, tightness in your chest or heart palpitations, elevated blood pressure, pain, stress, dramatic weight gain or loss, stomach trouble, weakness and fatigue.

The mental toll of grief can exacerbate existing physical conditions, and can also weaken the immune system, leaving you more susceptible to colds or other contagious illnesses.  While most of the physical symptoms of grief are relatively minor and generally ease over time, there is an increased risk of more serious complications for some people.

For example, if you have lost someone you love, the process of self-care begins with finding a caring, knowledgeable funeral establishment that can arrange the task of burial or cremation. Later, meditation can begin to help you through the healing process.

I use meditation to help reduce the motor tics I have due to Tourette Syndrome.

If you’ve never tried meditation but would like to give it a try, you can take an online meditation course that will teach you effective meditation techniques for beginners to hone-in your skills and improve your well-being.

Hire a Personal Trainer if You Want to Get Serious

Fitness training specialists can make an enormous impact on the quality and safety of your daily workouts.

As stated by a study published in The Journal of Strength and Conditioning Research,

“These results indicate that resistance training under the supervision of a personal trainer leads to greater initial 1RM strength values, self-selection of greater workout intensities, and greater ratings of perceived exertion values during resistance exercise.”

Even if you think you know a lot about how to train yourself, working with the right personal trainer for a month or 2 can be the shock that your body needs to take it to the next level!

There is a reason that professional athletes work with a personal trainer year-round, and it will absolutely benefit you as well.

Not only does a fitness trainer help you with designing workouts and training sessions, but you will also be able to take home daily knowledge from them on how to treat your body better.

Whether it is diet tips and advice, or advice on how to get some light activity in on your off-days, working with a personal trainer will have a ton of extra benefits.

Personally, I am an ISSA Certified Personal Trainer, and I offer online fitness coaching services.

Regardless of your goals with health and fitness, a good personal trainer will make a positive impact on your body!

Step 4: Get More Sleep

While you’re doing your best to eat well and train, if you don’t give your body enough rest every night, the effects of other healthy choices will be minimized.

You’ll be cranky, drowsy, negative, and less productive than usual; pushing your body into a mode that doesn’t support self-care and makes you more prone to poor decisions and unhealthy choices.

Furthermore, according to a study published in PloS Med, the easiest way to control the hormones ghrelin and leptin and keep them balanced is to develop a better sleep schedule.

Leptin and ghrelin regulate hunger. Ghrelin is secreted along the stomach walls to make you feel hungry, and if it’s out of balance, you will have an increased appetite all day. Leptin, on the other hand, tells your body when you have eaten enough, and it is released from your fat cells.

People who only sleep six hours or less tend to have large quantities of ghrelin in their hypothalamus.

The average adult needs to sleep for 6-8 hours per night. However, many people suffer from stress and anxiety in their busy lives, which is the root cause of insomnia and other sleep issues.

Along with doing things like exercising early in the day, avoiding caffeine in the afternoon, and practicing nighttime yoga, there are many natural nighttime sleep aids that can improve your sleep without making any other changes to your routine.

Melatonin is widely considered one of the best natural supplements for those that are suffering from sleep problems.

According to a study published in Neuro-Signals,

“melatonin significantly augmented sleep quality and decreased the number of awakening episodes in patients with sleep disturbances associated or not with depression. Estimates of next-day alertness improved significantly only in patients with primary insomnia.”

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If you are having issues of stress or anxiety, holy basil could be right for you. With stress being a common issue nowadays, it is one of the main reasons that keeps many of us awake at night. Using a supplement with holy basil can help control your anxiety and it will help you from waking up again and again during the night.

According to a study published in Nutrition Today,

“Purported health benefits for Tulsi and other Ocimum species include relief of stress and treatment of respiratory, gastrointestinal, and kidney ailments, as well as blood disorders and skin and eye diseases, to name a few.”

If you would like to try a Holy Basil supplement to help you sleep, my product suggestion is:

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Valerian root is another herbal medicine that can significantly help those who have the issue of waking in the middle of the night with an over-stimulated mind.  Valerian root will help create a level of calmness, and aid in relaxing your nervous system.

According to a study published in Pharmacology Biochemistry and Behavior,

“Valerian produced a significant decrease in subjectively evaluated sleep latency scores and a significant improvement in sleep quality; the latter was most notable among people who considered themselves poor or irregular sleepers, smokers, and people who thought they normally had long sleep latencies.”

Although it can be purchased in supplement form as well, Valerian Root tea can be especially calming as well as a more natural form of intake. If you would like to try Valerian Root tea, I suggest you try:

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If you do not want to try drinking valerian root tea, you can instead take a valerian root extract supplement. For example, a great option is:

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A stimulated brain through depression-like symptoms can often be the cause of sleepless nights, which can be positively impacted by 5-Hydroxytryptophan (5-HTP). However, it is essential that you use 5-HTP correctly. As stated in a study published by the journal Neuroscience,

“The results of the present study suggest that the complex effects of 5-HT on sleep depend on the degree and time course of activation of the serotonergic system such that 5-HT may directly inhibit sleep, yet induce a cascade of physiological processes that enhance subsequent sleep.”

If you would like to try a 5-HTP supplement, a great option that I have used myself is Utzy Naturals Stay Asleep:

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Lastly, if you are looking for further help to improve the quality of your sleep, an online sleep health program could help.

Step 5: Take Care of Your Hair, Nails, Skin, and Teeth

If you want to become healthy, putting more attention to your hair, nails, skin, and teeth are minor details that can have major impacts.

Instead of being one of the people who carelessly take super hot showers and use harsh soaps or face scrubs, be the one who chooses a mild, gentle cleanser from Asap skin care line and washes their face with it every morning.

Along with that, you can use a quality aloe vera gel on your face overnight. as well as other products, to make sure your skin is getting the love it deserves!

A quality body scrub will not only leave you smelling amazing, but it’ll also cleanse your body of dead skin cells, improve circulation, and leave the surface of your skin smooth and soft to touch. I suggest you check out the Bellalicious Hemp Soap.

Furthermore, buying the best trimmers like those reviewed at this site, or a quality razor, can be a lifetime item. So, choose one that fits you!

Additionally, according to the dentist, poor dental health can lead to gum disease, which can lead to cardiovascular disease.

Studies conducted in dental care clinics showed the blood of patients who suffered from cardiovascular disease had more bacteria than that of healthy people.

Your mouth is the entryway for food, as well as bacteria. Moreover, we have tiny injuries in the mouth all the time, leaving bacteria free to enter our system.

Regular brushing and flossing, as well as an annual or twice a year dental check-up, can help you stay healthy, lowering the risk of developing cardiovascular disease or infections. Learning how to strengthen your teeth through properly caring for them is one of the best things you can do to become a healthy person!

Step 6: Surround Yourself with Positive People

Do not expect to live a positive and healthy life if negative people surround you. If you want to be more confident, identify positive friends that you admire and ask them to help you.

It is a fact that the environment we are in, determines to a degree how we are going to act and feel. It is important for your self-esteem to be around people who will inspire you to always do better and who will be a support through any progress and changes you are making.

When you spend time in a healthy environment like this, there is no way you will ever feel like you are not good enough, because you have people who push you and are always there for you.

As you spend more time with positive people, your life starts to change for the better. There are times it could be necessary to move and change your surrounding if you are surrounded by negative people all the time.

Step 7: Use Positive Affirmations

Every child needs to be positively affirmed as they grow older. Affirmations are crucial for building healthy self-esteem.

Affirmations are positive statements that you make about yourself, and they should be spoken aloud to be effective.

You can tell yourself that you are beautiful and wonderfully made. Your mind will soon pick up these positive affirmations, and you should soon experience a positive life. Also, make the affirmations in the form of questions.

Our brains tend to pick up these more quickly.

Step 8: Celebrate Your Achievements

It is good to appreciate yourself when things are going well. You can take yourself out or buy yourself a gift when you achieve something small or great. Instead of waiting for someone to appreciate you, learn to do it yourself.

As humans, we tend to lay a lot of focus on our flaws while ignoring our achievements. If you are going to become healthier, you will need to focus on your strengths while working on your weaknesses.

In the same way that you appreciate yourself, learn to take compliments gracefully; not in an egotistical way but with soberness.

Many people who have low self-esteem tend to brush off compliments sent their way with comments like “you are exaggerating.”

When someone compliments you, say thank you. Also, learn to give compliments.

As you accept this part of yourself, you will notice your health getting better!

Concluding Thoughts – Becoming a Health Person

If it sounds like a long process to become a healthy person, don’t worry about diving in all at once! Start with a small, seemingly insignificant, unhealthy habit and turn it into a positive one.

There are many ways you can become a healthy person that don’t focus on your physique. If your goal is to develop an aesthetic body, you should still do it by becoming an overall healthier person.

Becoming a healthy person means making small, positive changes in your life.

If you use the tips listed above, I am confident you will notice yourself becoming a healthier person!

Outside of my website, there are many other resources available online, such as Reviewy, to help you reach your health goals so you can probably get any questions you have answered.

Source: Nexel Medical

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