How to Improve My Health
By taking steps towards health, taking healthy steps can help you feel better, reduce disease risks and even extend your lifespan. But creating new habits takes time and commitment.
Start small, and build gradually over time. For instance, aim to include one serving of whole grains each day rather than just refined grains; and exercise regularly.
1. Exercise regularly
Exercise regularly increases high-density lipoprotein (“good”) cholesterol and decreases unhealthy triglycerides, which in turn helps lower heart disease risk. If a regular trip to the gym is out of the question for you, aim for moderate physical activity every day of the week — such as taking stairs instead of the elevator or adding extra household tasks into your week.
Staying motivated while exercising requires focusing on the positive feelings associated with physical activity and setting short-term goals that encourage you to keep at it – such as buying workout clothes you enjoy wearing or scheduling early morning exercises to avoid afternoon slumps.
2. Eat a healthy diet
Care for your health is of utmost importance and can help you feel your best. Eating right, exercising regularly, cutting back on smoking and getting enough rest are all integral parts of achieving overall good health.
Eat a variety of organic fruits, vegetables and whole grains (3 to 6 servings each day). Avoid processed food and high-fat meats in favor of lean meats, beans, nuts and seeds as well as yogurt low-fat milk seafood eggs etc.
Seek ways to make healthy eating enjoyable and accessible, like trying new recipes or going hiking and bicycling with friends. Use a rewards system as an added incentive; just remember not to reward yourself with anything high-calorie like gym equipment or apparel – they’ll just keep you from sticking with healthy habits longer! Set realistic goals, and don’t hesitate to seek assistance if needed.
3. Get enough sleep
While anyone has experienced difficulty sleeping from time to time, long-term poor rest can have detrimental health impacts on an individual. Studies have linked poor rest to diseases like cardiovascular disease, stroke, high blood pressure, diabetes obesity and dementia.
Sleep is essential to overall health and wellbeing. Set a reminder for each night (including weekends) so you’re always on track. Aim to sleep for between six to eight hours each night ( even on weekends! ).
An effective night of rest requires following a consistent routine that includes restricting caffeine, alcohol and large meals prior to sleeping; engaging in physical activity; keeping electronic devices out of your bedroom; and practicing relaxing stretching or meditation before bed. Although these small habits may not seem essential in terms of maintaining good health, they’re key components to living long and productively.
4. Stay hydrated
Water has numerous health advantages that are widely recognized – from quenching thirst and maintaining youthful looking skin, to helping remove waste from the body, lubricate joints, and transport nutrients.
It is advised that adults consume six to eight glasses of fluids each day. Ideally, this should include water and other non-alcoholic beverages like juice or tea; but be careful not to overdrink, which could lead to dehydration. Also avoid caffeinated and alcoholic drinks. For those finding it challenging to meet this goal, invest in a high-tech bottle connected to their smartphone that tracks intake or set an alarm reminder in their email calendar; alternatively increase water consumption by eating water-rich fruits and vegetables.
5. Take care of your mental health
At times of stress, it’s essential to look after your mental health. Becoming informed on symptoms and ways of managing them can be invaluable; additionally, professional help should always be considered.
Studies have clearly illustrated the correlation between positive mental health and overall wellness, so try to establish healthy routines that include eating well, exercising regularly, getting adequate restful sleep and not abusing substances or alcohol. Making positive connections with others and finding meaning in life are also invaluable assets.