The World Health Organization (WHO) defines a healthy lifestyle as “an approach to living that reduces the risk of getting seriously ill or dying early.”
When we’re healthy, we have abundant energy to engage in everyday tasks and appreciate more facets of life.
Unfortunately, people take their health for granted until they fall ill and are forced to confront the gravity of the situation. If you fall into this category, it is about time you tap into healthy habits such as follows:
- Get Moving
Do you experience midday fatigue? Have you ever been exhausted by the simplest of daily tasks, such as going to the grocery store or cleaning your house?
If yes, it indicates that you must incorporate exercise into your lifestyle. Physical activity raises the “good” cholesterol and lowers harmful triglycerides.
Combining these two things ensures that your blood continues to flow normally, lowering your risk of developing cardiovascular problems.
You must work out 30 minutes daily on at least five days per week. If your body is not used to frequent exercise sessions, do not push yourself to the point of exhaustion or injury.
It could force you to give up on your new fitness routine completely. It is best to consult the respective medical expert to help you pick the right exercises if you are undergoing a medical condition.
For example, most seniors who work in construction develop severe illnesses through asbestos exposure. The symptoms aren’t evident for decades, but it’s usually late when they do.
Asbestos exposure is also the leading cause of Mesothelioma, which is terminal. At this stage, contacting a mesothelioma attorney would be prudent to learn more about seeking compensation for treatment.
That said, you do not have to do all the required physical activity in a single session. Working out for ten minutes in the morning, noon, and night can have nearly similar effects on your mind and body as 30 minutes of exercise in one sitting.
Your workout should be a natural extension of your daily routine and personality. That way, you will likely stick to it in the long run.
- Eat Healthy Diet
This might sound monotonous, but consuming a nutritious, balanced diet can improve one’s lifestyle big time.
It will aid in the prevention of some chronic illnesses like heart disease, diabetes, and stroke. Additionally, a healthy diet works wonders in maintaining a healthy weight and lowering the probability of acquiring some types of cancer.
For optimal health, humans require more than 40 different nutrients. Since no single food can provide them all, you need to eat a diverse range of foods, including fruits, legumes, vegetables, seeds, nuts, and whole grains.
Fresh, seasonal fruits and vegetables should make up at least half of your daily calorie intake.
As a source of calcium, dairy products such as milk, yogurt, and cheese are essential to a balanced diet.
On the other hand, butter and cream are not included in the category of dairy products because they contain a substantial amount of fat and are therefore classified as fatty meals.
Also, consider limiting your salt intake. Ideally, you should not consume more than 1 gram of salt daily. Cut back on the high-sodium condiments such as soy sauce and steer clear of salty snacks.
Reducing salt intake lowers the chances of developing high blood pressure.
- Ensure Quality Sleep
Adequate sleep is often overlooked in modern-day lifestyles. However, it is key to staying on top of your health.
For instance, a lack of sleep is closely associated with a poor immune system. If it goes unaddressed, it could increase the likelihood of developing type 2 diabetes, cardiovascular disease, and obesity over time.
As a rule of thumb, seven to eight hours of sleep per night is ideal for most people in their 20s and 30s. However, teenagers require nine to ten hours of sleep to function correctly.
To enhance the quality of your sleep, limit your intake of heavy meals right before bedtime. Besides, keep your space dark and quiet while sleeping.
It may be more challenging to fall asleep if you are exposed to light later in the day. Use room-darkening shades, earplugs, and other equipment to create an environment that works best for you.
Lastly, try not to spend too much time looking at light-emitting screens when going to bed.
- Prioritize Sun Protection
Exposure to the sun is one of the best ways to increase your vitamin D level. But, at the same time, too much sunlight can harm your health. Overexposure to ultraviolet (UV) rays is the primary cause of several skin cancers.
Even on overcast or chilly days, you can be exposed to harmful UV rays because they are reflected off surfaces such as cement, water, snow, and sand. Luckily, you can protect your skin by wearing sunscreen.
Sunscreens are rated on their ability to block ultraviolet (UV) radiation by sun protection factor (SPF) number.
The higher the number, the greater the level of safety. Always buy sunscreen with an SPF of a minimum of 30. Apply it thoroughly to any area that will be exposed to the sun.
Aside from that, wearing long-sleeved shirts and long skirts can help shield your skin from the sun’s harmful UV radiation. Tightly woven outfits usually lead to the ultimate protection.
- Stay Hydrated
Hydration refers to getting your body to consume liquid from water or another drink. Liquid makes up around half to three-fourths of the human body’s composition.
Good hydration has many benefits, such as regulating body temperature, moisturizing skin, lubricating joints, promoting bowel motions, etc.
According to medical experts, the average woman should drink about 11 cups of water daily, while men should drink about 16 cups.
That being said, determining the correct water quantity requires considering factors like diet, physical activities, and geographical location.
You do not necessarily have to drink plain water. If you are not a fan of it, you may also opt for fruit and vegetable juices. Or you may change to flavor of the plain water by adding cucumber, strawberries, mint, or lemon.
It can be difficult and sometimes even depressing to break bad habits and develop healthy ones. But this is a worthwhile endeavor by all means. It would be best to try incorporating the above-listed practices into your lifestyle to start.