5 Tips to Encourage a Healthy Family Lifestyle
It can be alarming to watch health trends throughout the United States. Although Americans have unprecedented access to “healthcare” products, illness, obesity, and other health issues still abound. You may not be able to fix these trends nationwide, but you can certainly make positive changes for your own family.
In a world where processed foods and sugary treats and drinks are instantly available, it can be hard to help your loved ones make better choices. But your health is well worth the effort. Fortunately, once your family gets into a habit of healthy living, choices that were once hard to make become easier and more natural. Here are five tips to encourage a healthy and happy family lifestyle.
1. Reduce Your Intake of Gluten
Gluten is a protein that’s found in wheat and a few other grains. It has a stretchy and chewy texture that’s desirable for baked goods. That’s why foods like bread, cereal, gravy, cookies, and other baked goods almost always contain gluten unless labeled otherwise. Unfortunately, some people don’t respond well to gluten and should cut it from their diet. The most common signs of gluten intolerance include diarrhea or constipation, psoriasis and other skin reactions, and joint and muscle pain.
If you think you or other members of your family may have a sensitivity or intolerance to gluten, cut it out of your diet. You may be shocked to discover how much better you feel after a few weeks without this protein. Thanks to a wide variety of gluten-free food options, you can still enjoy most of your favorite meals. For example, you can still enjoy a sandwich made with gluten-free bread or pancakes made from gluten-free pancake mix.
2. Trade Ultra-Processed Foods for Whole Foods
Ultra-processed foods are typically quick and easy to prepare. Often, they come in a ready-to-eat form that’s convenient and can save you time in the kitchen. Therefore, it’s no surprise that the average grocery store is packed full of ultra-processed ingredients and meals. The problem with these foods is that they’re often heavy in hydrogenated fats, added sugars, starches, chemicals, and other harmful ingredients.
Some of the most commonly consumed ultra-processed foods include fast food, packaged snacks and cookies, refined breads, and sugary drinks. These foods can increase body weight, raise blood sugar levels, and increase your risk of diseases like type 2 diabetes. It’s far better to choose whole foods like vegetables, fruits, and whole grains. Make home-cooked meals with fresh, whole ingredients as often as possible to maximize your family’s nutrient intake.
This dentist in Henderson also adds that ultra-processed foods can be detrimental to dental health. Sugary snacks, sodas, and refined carbohydrates feed harmful bacteria in the mouth, producing acids that erode tooth enamel and increase the risk of cavities.
3. Make Exercise Fun
Exercise is crucial for maintaining optimal physical and mental health. It can also boost immune function so your loved ones fall ill less frequently. If getting your family to engage in regular physical activity feels like pulling teeth, it may be time to adopt a new approach. There are plenty of ways to make exercise fun so your kids look forward to it instead of dreading it.
Instead of forcing your adolescent children to run on the treadmill at home, consider enrolling them in a sport they enjoy. Wrestling, basketball, mixed martial arts, and tennis are all great options that are physically demanding. If your kids don’t enjoy sports, take them to a park regularly and let them loose. Your kids might also enjoy kicking a ball around with you or riding bikes as a family along a nice trail. With trial and error, you should be able to find a fun way that doesn’t feel like work.
4. Make Veggies Front and Center
Many parents sneak vegetables into family meals so their kids will eat them without noticing. This can be a great strategy for improving nutrient intake in an easy, complaint-free way. However, if you want to help your kids recognize the importance of good nutrition, this may not be the best approach. It’s better to make veggies the star of the show so your family members can see how important they are. Your goal should be to help your kids learn to love vegetables so they’ll choose to eat them even as they grow older.
If you have picky kids, there are a few ways to dress up vegetables and make them more appealing. For example, serve carrot, celery, and cucumber sticks with ranch dressing, hummus, or a cheese ball. Your kids will have fun dipping them and will appreciate the flavor enhancements. You could also arrange sliced or cut vegetables into fun shapes like smiley faces, rainbows, or hearts. This may take a little more prep time, but it will be worth it to see your kids’ faces light up at the sight of their veggie plates.
5. Make Time to Laugh Together
You have probably heard the saying, “Laughter is the best medicine.” Well, it turns out there’s a lot of proof behind this popular sentiment. Laughter has a surprisingly long list of health benefits. It can increase oxygen to the brain and body, strengthen family bonds, and relieve stress. It can also boost mood and enhance feelings of well-being.
It’s so important to make time to laugh together with your family and enjoy light-hearted fun. Consider planning regular family game nights, telling jokes, and watching family-friendly comedies together. As your family bonds grow through these types of carefree activities, you’ll also benefit from improved overall health.
Healthy families tend to be happier families. It can be challenging to make healthy lifestyle choices in a society that often celebrates gluttony and convenience. But your persistent efforts to incorporate these tips into your lifestyle will pay off in the form of better health and stronger family relationships.
