To lead means to take charge and guide. By deciding to lead a healthy life, you're deciding to assume command over your own habits and actions. Take care of the basics by eating, exercising, and sleeping. Build a system you can sustain by integrating healthy habits into every part of your routine. Enlist your friends and your doctor to help you stay on track learn how to live a healthy lifestyle.
1. Drink more water
Most of us don’t drink enough water every day. Water is essential for our bodies to function. Do you know over 60% of our body is made up of water? Water is needed to carry out body functions, remove waste, and carry nutrients and oxygen around our body. Since we lose water daily through urine, bowel movements, perspiration, and breathing, we need to replenish our water intake. Furthermore, drinking water helps in losing weight.
2. Get enough sleep
Sleep has everything to do with health. To maintain your immune resistance, your weight, and your mental health keeps a regular sleep schedule. If you're an adult, go for 7-8 hours of uninterrupted sleep a night. Try to wind down naturally around the same time every evening so you’re your body knows it's time to relax
- Teenagers may need closer to 10 hours of sleep a night.
- Older adults still need 7-8 hours of sleep, but may also need to nap more and spend more time in bed.
Movement is life. Research has shown that exercising daily brings tremendous benefits to our health, including an increase in lifespan, lowering of risk of diseases, higher bone density, and weight loss. Increase activity in your life. Choose walking over transport for close distances. Climb the stairs instead of taking the lift. Join an aerobics class.
4. Eat fruits
Fruits have a load of vitamins and minerals. Do you know that oranges offer more health benefits than Vitamin C pills? Satisfy your palate with these nutritious fruits: Watermelon, Apricots, Avocado, Apple, Cantaloupe, Grapefruit, Kiwi, Guava, Papaya, Strawberries. If you intend to consume a lot of fruits at one go, consume fruit with some fats — such as a dressing, almond butter, olive oil, or avocado — to reduce the glycemic load.
5. Maintain a healthy body weight
The right weight for each of us depends on factors like our gender, height, age, and genes. Being overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer. Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient - protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend energy, and makes us feel good.
6. Build happiness and self-acceptance
Get in the habit of treating yourself lovingly. Speak to yourself the way you would speak to a dear friend. When you start having negative spirals of thought, pause and identify the thought that is making you feel bad. Accept the bad feeling and don't try to control it. Instead, calm yourself until you can analyze the logic behind your bad feeling
- Establish your positive feelings. Good feelings help you survive distress and illness. When you have a positive feeling, pause and enjoy it.
- If you have a positive thought, say it out loud: "I love this park" or "I did a great job handling my stress today.
7. Stop smoking
Smoking is detrimental to health, severely increases the risk of lung cancer, kidney cancer, esophageal cancer, heart attack, and more. Smoking “lite” cigarettes do not decrease health risks either. If you’re a smoker, quit not just for yourself, but for your family and friends. If you don’t smoke, stay that way and don’t start.
8. Go for routine checkups
Some diseases don’t show up in terms of symptoms until it is too late. Blood tests for blood sugar, vitamins, and minerals, along with urine tests are standard tests you can take. More elaborate tests like mammograms (for women) PAP smear (for women), colonoscopy, etc. should be done at the recommended intervals. If the test results are not optimal, it means that you can quickly take corrective action. If they are great, that’s fantastic and you can have a peace of mind.