If you want to be a healthy person, you have to make certain choices that cater to that goal. You can’t eat fast food whenever you want and think that it’s acceptable because you went to the gym a couple times that week. Being healthy involves a series of choices and you have the power to steer yourself in the right direction. All it takes is a little discipline.
While certain factors are out of your control, many are within your grasp. In fact, many factors that you can control are vital in keeping your physical and mental health tip top. If you want to feel healthier, live longer, and be more productive in life, take a look at the following tips that contribute to a thriving, healthier life.
Eat More Whole Foods
Focus on whole foods and try to eliminate processed or altered foods from your diet. We say this time and time again because the Standard American Diet is replete with unhealthy, processed foods. These foods contain a lot of harmful ingredients that help them taste good, but they don’t contain nutrients. Whole foods, including legumes, fruits, vegetables, whole grains, nuts, and seeds, provide the body with vitamins, minerals, essential nutrients, and antioxidants. Scientific research states that poor nutrition increases the risk of heart disease and stroke, obesity, type 2 diabetes, and certain types of cancer. Plus, focusing on whole foods can help reduce your intake of salt, unhealthy fats, and other ingredients that have no nutritional value.
Stay Hydrated
It’s easy to drink water. Some argue that it’s too easy to drink water. Many people avoid it because they prefer soda, tea, coffee, energy drinks, alcoholic drinks, and juices. The body needs water to function properly. Water helps maintain body temperature, digestion, organ function, and it delivers nutrients to all your cells. Additionally, studies show that staying hydrated can benefit your brain, enhancing your ability to focus and reducing headaches and mood swings.
Manage Stress In A Healthy Way
Everybody experiences stress because it’s a normal part of everyday life. Short-lived stress can be useful, but chronic stress can be detrimental to your physical, mental, and emotional health. According to research, high stress levels increase the risk of depression, heart disease, high blood pressure, and weakened immune function. There are various relaxation techniques that can help you deal with stress in a healthy way. Breathing exercises, progressive muscle relaxation, drawing, painting, playing music, exercising, and meditating can all help relieve stress.
Practice Safe Sex
If you are sexually active, it’s important to be proactive about screenings for sexually transmitted infections (STIs). Certain STIs don’t reveal noticeable symptoms until weeks, months, or years after transmission. By that point, you could’ve passed it to someone else, and it may be more difficult to treat the disease if you don’t catch it early enough. For this reason, it’s integral to get tested regularly. Communication is key between partners, so talk openly about both of your sexual pasts and discuss barrier method preferences.
Get Moving
Exercise benefits your physical, mental, and emotional health in several ways. You don’t need to be a gym rat or run ultra marathons to reap the rewards either. The average adult should get 150 minutes of moderate-intensity exercise or 75 minutes of vigorous aerobic exercise per week. 20-25 minutes per day is very feasible! A brisk walk or jog around the neighborhood, cycling, or a day doing yard work can count as movement. Regular physical activity can help reduce the risk of heart disease, boost cognitive function, aid with weight management/weight loss, and improve your mood. Exercise can also help strengthen bones and muscles, keeping the body in good working order as you age.
Try To Quit Smoking If You Smoke
Studies say that smoking is the leading cause of preventable death in the United States. The Centers for Disease Control and Prevention (CDC) states that tobacco use accounts for one in every five deaths in the U.S. each year. Researchers estimate that smokers, on average, die roughly 10 years earlier than nonsmokers. Smoking increases the risk of stroke, heart disease, lung cancer and other cancers, and respiratory diseases. Although quitting can be difficult, there are steps you can take that aid that process. Trying to quit? Click here for more information.
Make Sleep A Priority
As you get older, you realize how much a good night of sleep can impact your health. Sleep is a time for the body to repair cells and restore energy. During sleep, the brain performs essential functions, including storing information, removing waste, and encouraging healthy nerve cell connections. The CDC recommends that adults get at least seven to eight hours of sleep per night, with children requiring a little more. Failure to get enough sleep on a regular basis can increase the risk of metabolic syndrome, weakened immune function, heart disease, type 2 diabetes, anxiety, depression, and high blood pressure. While there are many tips and tricks to help you sleep better, you should try the following first:
- Limit your caffeine, alcohol, and nicotine intake
- Create a dark, comfortable sleep environment, using an eye mask or blackout curtains if necessary
- Create a consistent bedtime routine. Try stretching, meditation, and breathing techniques to calm the mind and body before bed.
