More than ever, the old saying, Health is Wealth rings true in our world today. However, many of us still do not pay attention or give priority to our health, taking our good health for granted. Many of us get so busy with work, our tight schedule etc and ignore the warning signs from the body. Staying healthy doesn’t have to be cumbersome as there are some simple and basic things or lifestyle changes to make to maintain your health. Yes, yes, you’ve probably heard these many times but are you implementing? We’ve listed some health changes you need to start making today.
1. Walk it Like You Talk It
As simple as this might look, walking goes a long way in keeping you fit and healthy. Exercise routines can be quite tasking but a simple 30-minutes walk everyday can do so much for your overall health. Studies have shown that walking not only helps to build stronger bones and improved balance, it also increases cardiovascular and pulmonary (heart and lung) fitness. It also aids the management of conditions such as hypertension, high cholesterol, joint and muscular pain or stiffness, and diabetes. Find a routine that works for you and be consistent.
2. Increase Your Water Intake
Adequate water doesn’t just quench your thirst and keep you hydrated, it also helps your body flush out toxins more efficiently, leaving your skin looking fresh and radiant. Ageless American actresses like Gabrielle Union and Julia Roberts credit drinking lots of water as a major beauty secret.
Health authorities recommend that people who are age 19 and older should drink around 3.7 liters of water for men and 2.7 liters for women per day. This includes anything you eat or drink containing water in it, like fruits or vegetables. If good ole water is too plain for you, try tossing in a slice of fruit or splash of natural juice to add a hint of flavor.
3. Spend More Time Outside
Our daily routine of 9-5 and the increasingly digitized world we live in ensures that we are mostly always indoors. From home to work and back to your digital devices and bed as the day ends. We lack some basic ingredients of life like vitamin D and fresh air. Psychologists and health researchers are finding more powerful health benefits of being outdoors. Scientific studies suggest that being outside can improve memory, fight depression, and lower blood pressure — here are 12 science-backed reasons to spend more time outdoors. Why don’t you dedicate 10-15 minutes outside during the day to receive fresh air and also absorb a bit of nature. You can go on hikes and other outdoor activities during the weekends.
4. Bank on Good Sleep
70% of working adults do not get enough sleep, especially those living in busy and traffic prone locations like Lagos. According to Sleep expert Rebecca S. Robbins, M.D., Ph.D., researcher at Cornell University and author of Sleep for Success!, during a good night’s rest, your body works to remove dead blood and brain cells, and clears the pathways for new synapses to take place so that new blood and brain cells can replace old ones.
Beauty sleep is not just a fancy term. Not getting enough sleep does not only negatively affect your body and level of productivity, it also affects the moisture levels of your skin. Inadequate sleep also lowers your complexion’s pH levels, making skin look less youthful and lacking the glow it should have. Inadequate sleep also reduces brain function, increase blood pressure and temperature, risk of developing diabetes II.
5. Exercise Your Brain
It is not confirmed if doing small brain exercises, like crossword puzzles or Sudoku, can really help one avoid dementia in old age. But small brain teasers that can be performed during, say, your lunch time, are a good way to help increase your memory. Puzzles and quizzes are also a good way to pass idle time when waiting in line or on public transit. You can zone out while still engaging your brain.
6. Smile More
As easy as it can be, smiling relaxes your muscles, keeps you motivated and reduces stress. A genuine smile will not only make you seem more likable, attractive and even trustworthy, smiling can help improve your health and help you live longer. Anxiety, stress and high blood pressure relief are some of the health benefits of smiling, and it costs you nothing!
7. Fruit Up Your Life
Does an apple a day really keep the doctor away? Fruits are recognized as good sources of vitamins and minerals, and for their role in preventing vitamin C and vitamin A deficiencies. People who eat fruit as part of an overall healthy diet generally have a reduced risk of chronic diseases like heart disease, high blood pressure, and some cancers. For healthy eating, it is encouraged to make half your plate fruits and vegetables.