The global pandemic, coronavirus, has taken a toll on people’s lives. However, this doesn’t mean that you should stop living your life to the fullest. Rather than straining yourself to 2020’s disasters, open your mind and think big for 2021.
Typically, 2021 is a great time to commit yourself to a healthy lifestyle, including mental and physical. Seize this opportunity to change your lifestyle and become healthy with the help of the following ways:
- Exercise More Regularly
Being physically fit has many advantages, including fighting diseases and boosting muscular and cardiovascular health. Exercise may affect your mental health by helping the body reduce depression and relieve stress.
Maintaining good mental health is important during these unprecedented times. Try muscle-strengthening activities two days a week and moderate-intensity aerobic exercise for at least one hour every week.
- Maintain a Healthy Diet
Food is normally the fuel, which keeps the body functional and strong. However, it might also be a poison that slowly incapacitates and destroys you. Everything depends on what you eat, how much, and how regularly you consume the food.
Contrary to a popular misconception, veggies and fruits are not the only elements of healthy food. These elements are super important, but there are other healthy foodstuffs you can incorporate into your diet.
As a matter of fact, taking healthy food is about developing a balance between important food groups that include carbohydrates, proteins, and fats. While adopting a healthy and balanced diet, ensure you keep off from unhealthy processed foodstuffs. Such foods can fill your body with excess fats and unhealthy toxins.
- Take Fresh Air
There are simple pleasures in life, which feel as great as going out and breathing in the fresh air. According to science, stepping outside will do more than just feeling great. Fresh air has higher levels of oxygen. More exposure to oxygen might make the blood vessels in the lungs dilate, improving tissue repair and cleaning.
Plus, all cells inside your body require oxygen to operate. When there is insufficient oxygen, your heart will have to work even harder to ensure what is available gets to where it should be. However, when there is enough oxygen, your heart will relax and take less effort to deliver oxygenated blood to other parts of the body.
Health experts advise people to take part in breathing techniques, exercise, and meditation so as to lower stress levels. Even something as easy as playing with a pet, soaking in a bathtub, listening to music, and reading an amazing book may enable you to relax.
This is a piece of advice you should take to heart since prolonged stress may exacerbate or result in a couple of health issues, including obesity, stroke, migraines, depression, and irritable bowel syndrome, just to name a few.
Deep breathing may also lower heart rate. Individuals with lower resting heart rates have better physical condition compared to people with higher rates.
- Prevent Cancer
Various healthy behaviors might go a long way to improve your health and reduce cancer risks. Moderate drinking is healthy for your heart. However, it may also increase the risks of getting the condition. If you are a heavy drinker, you need to cut back the amount of alcohol you take. It is advisable to take two drinks a day for men and one drink for women.
Apart from moderate drinking, a couple of screening tests may help to protect against cancer. Some tests will find cancer early so that you can treat it easily, while others keep the illness from developing. In addition, depending on your situation, your general surgeon will offer you one treatment or combine different forms of treatments, such as:
- Hormone therapy
- Radiofrequency ablation
- Bone marrow transplant
- Catch Some Sleep
Lack of sleep will make you crankier the following day. Over time, skimping on your sleep will mess up more than just the morning mood. Some studies show that getting enough sleep may improve different issues, from your workouts to blood sugar.
Plus, when you don’t have enough sleep, you will have difficulty recalling and holding onto details. This is because sufficient sleep helps in memory and learning.
- Stay Hydrated
Drinking sufficient water is important to avoid dehydration, a serious condition, which may result in mood swings and constipation. Basically, constipation is among the common issues, mostly characterized by difficulty passing stool and infrequent bowel movements. Increasing water intake is usually recommended as part of treatment procedures, and there are pieces of evidence to back this claim up.
Dehydration may also have noticeable impacts, especially if you lose around 2% of water in your body. If you play soccer, you can even lose more than 7% through sweating. This might result in reduced motivation, increased fatigue, and altered body temperature.
Mostly, water is the best fluid option, though taking a moderate amount of tea and coffee is also allowed. However, it is advisable to avoid sugary beverages, like energy drinks and sodas.
- Teach Kids Hand Washing
Hand washing is among the vital ways to avoid illnesses in schools, offices, and at home. When children come into contact with germs, they may spread them, particularly if they scratch their nose or rub their eyes. This way, it will just be a matter of time until the entire family gets sick.
Though frequent hand washing may slow the spread of germs. Teach your children how to wash their hands and when to do it. This could be before eating and after using a bathroom or blowing their nose.
- Stop Smoking
Although legislation has eliminated tobacco marketing and placed disease-riddle images on cigarette packets for decades, smoking remains a common habit in different places. According to health professionals, more than seven individuals die prematurely from smoking tobacco daily.
Quitting is a challenge to most individuals, but you can use various strategies to overcome the addiction. This might include considering support groups, participating in an exercise, and engaging in relaxation techniques, such as breathing.
More and more research shows that the key to having a healthy lifestyle is making simple changes in stress management, diet, and exercise.
According to dietitians, personal trainers, and naturopathic physicians, the above ways are lifestyle-medicine changes you should consider.