Do you want to enjoy a long, healthy life and be able to take care of yourself and those you hold dear? Even though it is not possible to change some pre-existing factors, you can start by making healthy choices that can greatly improve the quality of your life.
Here are the things you can do to improve your health.
1. Get a Good Night’s Sleep
Getting a good night’s sleep is paramount to your physical health and emotional well being. This is why you should never underestimate the power of getting proper rest on a daily basis. A good night sleep can reduce your stress hormones, lower your blood pressure and help you to maintain your weight.
If you are experiencing trouble sleeping you can try using a weighted blanket to help you sleep faster and deeper. Research has shown that weighted blankets provide a form of therapy known as deep touch pressure simulation.
This firm but gentle pressure can stimulate the release of serotonin, the chemical that regulates mood, appetite, and sleep. Studies have also shown that weighted blankets can also reduce anxiety and help in fighting back against chronic stress problems.
2. Drink More Water
On average, an adult human body consists of 50-65% water but did you know that you lose up to 64 ounces of water through perspiration alone every day? Unless you are working out, chances are, you will not notice this perspiration.
This is why you need to drink enough water to stay hydrated. Water relieves fatigue and helps your brain focus and concentrate well. Water consumption also helps your body flush out toxins and waste through urine and sweat. This natural detoxification protects you from developing kidney stones and urinary tract infections.
If you suffer from halitosis or bad breath, increasing your water intake will help you avoid having a dry mouth which is one of the causes of bad breath. Drinking water will also wash away the food particles and bacteria that result in bad breath.
One of the best ways of improving your health is by moving your body every day. Being physically active has many physical and mental benefits. It can even help you to live longer. Studies have shown that regular exercise can improve your metabolic rate which helps you in burning calories and losing weight.
Exercise is also important for maintaining strong bones and muscles. As we age, the body tends to lose most of its muscle mass and this can lead to injuries. Engaging in regular physical activity will help you maintain your strength even as you age. Simple adjustments such as parking at the farthest spot or taking the stairs instead of the lift every day will go a long way in improving your wellbeing.
4. Cut out Unhealthy Items in Your Diet
Junk foods such as sugary drinks, cakes, biscuits, and sweets are high in energy but very low in nutrients. Despite being very enjoyable these foods do not add any nutritional value to your body and could actually make you sick.
Ditching the junk foods will not only save you money but will leave you happier and healthier. Eat more vegetables and whole foods. A diet rich in vegetables significantly reduced the risk of developing certain cancers such as breast, colon and lung cancer.
It doesn’t matter how many or how frequently you encounter them. A genuine connection with others is what counts. It can improve your mood, increase your output, and reduce your risk of developing health issues. So, make plans to have dinner with a friend, or join a team or club to meet others.
6. Stress Management
Stress is a part of everyone’s life. Your heart starts to race, and your muscles stiffen up. If you don’t handle it properly and this occurs frequently, as during your daily commute, it might result in major health issues like high blood pressure, ulcers, and heart disease. Thus, take a moment to breathe, engage in a calming activity, and attempt to accept things you cannot control, such as rush-hour traffic.
7. Protect your Skin
Skin cancer is associated with sun exposure. The most typical form of cancer in the country is this one. It’s highly advised to avoid spending too much time in the sun. When you are outside, be sure to wear protective clothes, including caps. Use sunscreen every day, especially for the exposed portions of skin, such as your hands and face. It safeguards your skin and guards against skin cancer. Choose a sunscreen that blocks UVA and UVB rays and has a broad spectrum. It should have a minimum SPF of 15. Don’t go tanning or sunbathing.
8. Don’t smoke
Tobacco use and smoking are bad behaviors. These can result in lung, throat, or mouth cancer as well as heart disease. They are also significant contributors to chronic obstructive pulmonary disease and emphysema (COPD). The earlier you give up, the better.
9. Limit your Alcohol Intake
Guys shouldn’t drink more than two times every day. Women shouldn’t have more than one alcoholic beverage every day. One drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Alcohol abuse can harm your liver. Certain malignancies, such those of the throat, liver, or pancreatic, may be brought on by it. Alcohol misuse also increases the risk of homicide, suicide, and auto accidents.
10. Check Blood Pressure Regularly
The term “silent killer” refers to high blood pressure, also known as hypertension, because many people who have it may not be aware of the problem because it may not present any symptoms. Uncontrolled hypertension can cause illnesses of the heart, brain, kidneys, and other organs. So that you are aware of your statistics, have your blood pressure checked frequently by a health professional. See a health professional for help if your blood pressure is high. This is crucial for the management and prevention of hypertension.
The good news is that forming healthy habits may be done at any age. You can lay the groundwork for lifelong health while you’re young. Healthy behaviors can help you manage existing illnesses as you age and reduce your risk of contracting new ones. Consider including the aforementioned exercises and techniques throughout your day. When these tiny adjustments become habits, they can have a big influence on your general health.