The 18th year of this millennium is about to over and everyone knows that by making a few modifications in their habits, they can really live a healthy life. It’s true for some but for many, it’s still a discussion of tomorrow. Well, health insurances are getting complicated and almost all or most of us wants to live a long, happy and healthy life. However, with today’s fast-paced life, we often forget to look out for ourselves and end up with taking shortcuts. These tricks not only result in health consequences but also have drastic mental and economic effects on sufferers.
It’s correct that we can’t control our age, gender and the genes with which we are born but we can control several other factors. In long term, these can have beneficial effects on our health.
Let’s discuss 7 habits which can be controlled and managed for healthier living.
Exercise- Start Moving
It is one of the most recommended habits by the physicians to their patients. Exercise is known for both preventing and treating a multitude of health conditions. The major problem in today’s world is that most of us wait for a disease to occur, then we realize the true value of exercise. Several research works proves the benefits of regular exercise.
Walking is man’s best medicine- Hippocrates
It can prevent cardiovascular diseases such as hypertension (high b.p.), coronary heart disease and others. Likewise, it is also effective against type 2 diabetes, obesity, dyslipidemia, rheumatoid arthritis, fibromyalgia, osteoporosis, depression and several cancers. Regular jogging, walking, stretching, strengthening exercises, sports, cycling, swimming and even stair-climbing can be very useful.
Say yes to Water
Drinking water is very essential for keeping your body hydrated. It keeps you more alert and boosts your energy levels. Regularly drinking water helps you in better thinking, focusing and concentrating. Additionally, it removes toxins, reduces hunger, raises your metabolism and, keeps your skin fresh, glowing and smooth. It is also the best anti-aging options and also aids in digestion.
Food- Your Perfect Frenemy
Never skip your breakfast. It has been recognized as one of the most essential meal of the day by a majority of the doctors. Breakfast with correct nutrition helps in improving cognitive performance, obesity, hypertension and type 2 diabetes. Breakfast consumption is also linked with mental alertness. Often, breakfast skipping is associated with increased alcohol intake, smoking, sedentary lifestyle, mood changes, chronic stress and depression.
Consuming fiber-rich diet is beneficial for your health in many ways. It decreases the risk of type 2 diabetes, coronary heart disease, stroke, hypertension, obesity, certain gastrointestinal diseases and colon cancer. Generally, it can be obtained from natural sources but now fiber supplements are also available. However, physicians don’t recommend supplements as fibers obtained from food allows consumption of several micronutrients and bioactive compounds.
Good sources of dietary fibers are strawberries, avocado, apples, bananas, coconuts and vegetables like broccoli, Brussels sprouts, kale and spinach. Kidney beans, chickpeas, quinoa, oats, whole grains, almonds, walnuts, pistachios, sunflower seeds and pumpkin seeds are also some great sources.
Getting Enough Sleep is very Essential
Sleeping between 7 to 8 hours every night is very important for good health. It improves your memory, mood and physical performance. In contrast to this, chronic sleep loss can leads to hypertension, weight gain, irregular heartbeat and decrease in the immune system’s efficiency. Disturbed sleep on regular basis can also result in daytime napping, irritability, impatience, fatigue and concentration problem
Kill the Stress before it Kills you
Today, stress has become very common causing several health problems to the current population. Chronic stress results in weakening of the immune system making an individual more prone to viral illnesses and other infections. It is responsible for body aches, hypertension, heart attack, stroke, type 2 diabetes and digestion problems. Furthermore, stress is also responsible for several reproductive health issues like affecting testosterone production, sperm production and erectile dysfunction in men. In females, it can affect the menstrual cycle leading to irregular, heavier or painful periods.
Stress can be easily managed by different approaches including exercise, yoga, listening to soft music, deep breathing, meditation, sleeping more, waking up early and so on.
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Limit the Alcohol
Heavy drinking or regular drinking can cause several health conditions like fatty liver, alcoholic hepatitis (liver inflammation), fibrosis and cirrhosis (scarring of liver tissue). It can also result in an irregular or rapid heartbeat, stroke and hypertension. Furthermore, it can cause inflamed pancreas called pancreatitis, weakened immune system and some cancers like breast, colorectal and others.
Although, many consider low-drinking the safe option but for some individuals or in some cases including pregnancy, it can be harmful. Maximum 3 standard drinks on any single day for women and 4 standard drinks on any single day for men are regarded as low-risk drinking.
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Say no to Smoking
With more than thousands of chemicals, cigarette smoke is alone responsible for hundreds of diseases including various cancers. According to Centers for Diseases Control and Prevention (CDC), smoking is responsible for causing more deaths then the HIV, illegal drug use, alcohol use, vehicle accidents and firearm-related accidents combined.
Smoking has an impact on almost every organ of your body. It is blamed for coronary heart disease, stroke, hypertension, rapid heartbeat, emphysema, chronic bronchitis and COPD. It is also linked to different cancers including lungs, bladder, blood, cervix, colorectal, esophagus, larynx, pancreas, trachea and others.
Smoking can cause complications with pregnancy like preterm (early) delivery, low birth weight, and ectopic pregnancy. It can affect the men’s sperm and also increases the risk of miscarriages. Cigarette smoking can also cause cataracts, arthritis, type 2 diabetes and decreased immune function.
Well, everyone knows that just by changing some of their habits can make a big difference in the near future. Now, the choice is yours as healthy living is not impossible or difficult but just the matter of your decision and determination. The very important part is that you have to get off your sofa or bed; you have to start something, even walking can make a difference!
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