Improving your health and being healthy is a goal that you may have often proposed to achieve and maintain over time, however, it is common to find a lack of knowledge, tools, motivation, guidance, discipline, among other important factors that prevent you from fulfilling this purpose. It is often believed that in order to be healthy, it is necessary to go on big diets such as eating vegetables all the time, among other myths.
Taking control of your health is easy and does not require much time, there are several easy and healthy habits that you can incorporate into your daily routine to help you lose weight, get in shape, prevent serious diseases and eliminate stress. Today we will tell you some habits and tips that you can implement to take care of your health easily.
Reasons to improve your health: weight and healthy living
Why should you stay healthy?
Your energy level is a reflection of your overall health and well-being, the more energy you have, the more activities you can do throughout the day. Everyone has the same amount of time each day, so the difference is in the method you use to improve your health.
Let’s look at an example:
Imagine you are a car and you require a minimum amount of gasoline to get you going, the water in the human body is that gasoline, can you imagine what would happen if you don’t drink a single glass of water in the day? Nothing serious may happen to you in the short term, however, your organs require liquid to function properly, because it sets the “gears” of your body in motion and helps the internal processes it performs. Although it seems obvious, many people forget or ignore it, which ends up causing dehydration problems and loss of energy.
Food and good nutrition are essential factors to improve your health.
Rules to follow for your health care
The road to good health is in your hands, you just need to be consistent. These are some of the methods that will help you improve your health:
1. Improve your diet
The best diet should be the one that complements your health and lifestyle goals, if you intend to start one, research its pros and cons, and learn the best way to carry it out. Losing weight requires consistency and your long-term health should be paramount to you. Here are some tips on good eating habits to improve your health:
- Avoid consuming excess sugars.
- Consume foods with sodium in moderation.
- Limit your intake of trans fats and saturated fats.
- Eat enough fiber and fresh foods.
2. Include more vegetables and fruits in your daily menu
Improve your health by including fruits and vegetables in your diet. Fruits are an important part of a healthy diet, as they not only provide a large amount of nutrients, but also help prevent many diseases. A health survey involving more than 65,000 people found that those who eat a greater amount of fruits and vegetables (7 or more) each day have a 42% lower risk of dying, compared to people who ate less than one serving.
3. Drink water
Water is important for your body and your overall health, so if you want to improve your health in one step, you can start by drinking water daily. You have probably heard that you should drink more than three liters a day and, although it is true that you require a minimum daily amount, this will depend on certain factors such as climate, weight, if you are pregnant or breastfeeding, the exercise you do, among others.
The importance of drinking water is due to the fact that it constitutes half of your body weight and you could survive only a few days without it. Your body has important functions and needs water to fulfill them; for example, blood is responsible for transporting oxygen to the body’s cells and this function would be impossible without water intake, which would result in cell death.
4. Exercise, your health will thank you
Exercising is a rewarding activity and, in moderation, will allow you to improve your health, this does not imply that you go to the gym every day or that you spend several hours wearing out your body, exercising can be fun, simple and not at all exhausting. Adults should perform at least 15 minutes of moderate physical activity daily, which means that achieving this goal can be very easy if you follow these recommendations to improve your health:
- Engage in simple physical activities.
- Practice a sport you enjoy.
- Walk or jog near your home.
You can implement small changes to improve your health such as: instead of walking with your dog, jog with him two or three times a week, if you already do it, add a few extra days and explore different routes at a relaxing and pleasant pace.
5. Improve your mental health: meditate
It is scientifically proven that meditation impacts your well-being and health in unimaginable ways, as it helps you reduce stress and anxiety, as well as cultivate self-awareness and improve your self-esteem. If you suffer from physical pain, meditation will help you control it, strengthen your immune system, reduce symptoms of depression and increase your sleep quality, among other benefits.
If you want to know more rules and specialized tips for your health care, visit our Zoom meetings where we will talk about these and other related topics. Now every Wednesday.
Dr. Mansi Shah
Functional Wellness Network