In today’s fast-paced world, filled with demanding work schedules and endless responsibilities, it’s all too easy to neglect taking care of ourselves, only to be reminded that we too matter when we start feeling unwell or develop an illness.
However, this shouldn’t be the case. By adhering to the following health tips, you can go about your day to day routine healthy and wealthy.
1. Get adequate rest daily
People with the best health and longevity get at least 7 to 8 hours of sleep daily. According to the The Office of Disease Prevention and Health Promotion (ODPHP), getting enough sleep comes with countless benefits with the main ones being; lowers risk for serious health problems like diabetes and heart diseases, reduces stress and improves one’s mood in addition to enabling one think clearly and perform better at school or work.
2. Regular physical activity
According to the World Health Organization (WHO), physical activity refers to any bodily movement produced by skeletal muscles that requires energy expenditure. Popular ways to be active include; walking, running, cycling, wheeling, and other forms of sports. WHO recommends that adults between the age of 18-64 years do at least; 150-300 minutes of moderate-intensity aerobic physical activity, 75-150 minutes of vigorous-intensity aerobic physical intensity or an equivalent combination of moderate and vigorous intensity activity throughout the week so as to prevent/manage non communicable such as; heart disease, stroke, diabetes, and several cancers.
3. Having a balanced diet
Like it is said, ’we are what we eat’, but, how do you tell what to eat and what not to? Especially with ‘misleading’ proverbs like; ‘what goes in is not bad, what comes out is’. Nevertheless, if you’re to have a healthy lifestyle, a balanced diet is key. This means eating meals that contain all food values. Things like; fruits, vegetables, seeds, legumes, nuts, and whole grains. Without a balanced diet, one’s body is prone to; disease, infection, fatigue, and poor performance.
4. Staying hydrated
The phrase ‘water is life’ is known to many of us. How we interpret it is what may change. Other factors constant, it is highly recommended that one drinks plenty of water as it is essential for their health. The U.S National Academies of Sciences, Engineering and Medicine indicates that an adequate daily fluid intake is; 3.7 liters of fluids a day for men and 2.7 liters for women.
5. Say no to smoking and alcohol
Much as alcohol and smoking can be considered fun and relaxing for some people, their consumption is dangerous to one’s health. As per report by Dr. Godwin Meredith, MD, Fellow of the American Academy of Family Physicians (FAAFP), whether smoked or chewed, tobacco is harmful to one’s health. This is so because it contains unsafe substances like; acetone, tar, nicotine, and carbon monoxide which when inhaled, affect one’s lungs and organs. Alcohol on the other hand if consumed excessively can cause high blood pressure, liver and heart disease, and digestive problems.
6. Manage your stress
WHO defines stress as a state of worry or mental tension caused by a difficult situation. Given our daily struggles, it is inevitable to not stress. However, how we respond to stress is crucial as failure to manage stress affects both one’s mental and physical health.
7. Limit screen time
A report by Jai Medical Institute published in 2023, indicates that, “too much screen time can impact everything from one’s mood to their sleeping habits. These effects extend to the whole body affecting not only their eyes, but also; the brain, posture, sleep quality, and increases risks of obesity.
8. Keeping in shape
Life can be funny sometimes, you gain some weight then you ask to lose it, you lose it and then you wish you can gain just a little extra. Never though, do we wish to be out of shape. The desire is to always have a ‘perfect’ size. Keeping in shape has a positive impact on one’s lifestyle as it comes with a lot of ease when going about daily activities, not to mention the confidence one gets when their clothes fit comfortably. The first six tips, if followed regularly can help you achieve this.
9. Spend quality time with friends and family
If there’s anything the pandemic taught us, it’s the value of being around our dear ones. There’s so much that’s added onto someone if they spend time with people they love. From learning to sharing and being cared for all which boost our mental and physical health.
10. Maintain a clean and healthy environment
A clean place is a safe place- safe from diseases and infections. There’s no way one can have a healthy lifestyle when their surroundings are cluttered with all kinds of ‘rubbish’. Furthermore, A healthy environment goes beyond what surrounds us (houses, trees, animals, etc.).
It also encompasses one’s mind and the people they spend their longest time with.
Like American writer Byron Katie says, “ if you want to clean up your environment, start with your mind- it starts there.”