Not a few people are waiting for the right time to adopt a healthy lifestyle. When in fact, the most appropriate time is as soon as possible and as long as possible. A healthy lifestyle should be carried out continuously and without pause so that life is always better.
A healthy lifestyle is the way we live our lives to reduce the risk of getting sick or dying at a young age. Indeed, not all diseases can be prevented, but most chronic diseases or diseases that cause death, such as coronary heart disease and cancer, you can avoid by adopting a healthy lifestyle.
Living a healthy lifestyle isn't just about preventing disease. you know, but also maintain physical, mental, and social health. What's more, in addition to providing benefits for ourselves, the healthy lifestyle that we apply can be contagious to the people around us, especially our children.
Therefore, it is important to immediately start a healthy lifestyle in order to improve overall quality of life and live longer.
Application of a Healthy Lifestyle
Determining the right healthy lifestyle choices certainly needs to be adjusted to age, gender, physical ability, and health conditions. You can't expect the same lifestyle changes as other people, such as following an idol model or actor.
Regardless of age, gender, or physical ability, here are some ways to start a healthy lifestyle that you can immediately adopt and make into a new routine:
1. Controlling ideal body weight
Maintaining a proper diet and exercising regularly can help you reduce your risk of developing diabetes and maintain an ideal weight.
If you are trying to gain or lose weight to be ideal, eating a balanced diet can help you achieve that. Regularly consume at least 5 servings of fruits and vegetables every day. These low-calorie but high-nutrient foods can help you achieve your ideal weight and keep it off.
In addition, it is also important to start the day with a healthy breakfast, for example with low-fat milk or whole grains. If you don't eat breakfast, your blood sugar will tend to increase, so your body fat will also increase. So, try not to skip breakfast, okay?
Not only that, you also need to reduce sugary drinks, such as soda and packaged drinks, high-fat foods such as fast food, and sweet snacks that are usually packaged. Make sure the nutritional intake you consume is natural and healthy.
2. Exercise regularly
There are so many benefits that you get if you carry out a healthy lifestyle by exercising regularly, including increasing muscle strength, strengthening endurance, and improving heart health.
In addition, regular exercise also helps deliver oxygen and nutrients to body tissues and improves the blood circulation system, so you can have more energy to carry out daily activities.
Get at least 150 minutes of exercise every week. This you can divide in some 3-5 days. The exercise can also be as simple as walking and going up and down stairs.
A study shows that people who walk 30 minutes every day can reduce the risk of dying at a young age compared to people who rarely exercise.
3. Managing stress
Your mental health is just as important as your physical health, and the two go hand in hand. Poor mental health can drain your energy and focus, and even increase your risk of developing heart disease.
To manage stress well, you can do regular exercise. Not only beneficial for physical health, exercise can also be beneficial for mental health. Research shows that physical activity stimulates the production of endorphins. Endorphins are brain chemicals that make you feel happier and calmer.
Apart from exercise, stress can also be controlled by socializing. Relationships between people can eliminate feelings of loneliness that can be very stressful.
Spend time with family or friends on a regular basis. If you can't be together every day or are separated from your loved ones, you can take advantage of telephone technology, video calls, or social media to stay connected.
4. Improve sleep time
Controlling your sleep is also a very important step for a healthy lifestyle, because lack of sleep can lead to various health problems. Not only do you feel tired and sluggish, you may also feel irritable and moody.
What's more, poor sleep quality can also increase the risk of developing chronic diseases, such as high blood pressure, diabetes, and heart disease, which can lower a person's life expectancy.
To improve sleep quality, you should create a sleep schedule that fits your sleep needs and your morning schedule. Adults usually need about 7–9 hours of sleep each night. However, everyone has different needs.
In addition, improve the quality of your sleep by reducing caffeine intake, especially at bedtime, and create a comfortable sleeping environment for you.
While it may be difficult to break away from old habits, you need to realize that a healthy lifestyle can provide you with a good life. With a healthy life, the risk of developing various types of degenerative diseases, mental health is maintained, daily energy is increased, and the bonus, appearance can be improved.
So what are you waiting for? Do not delay continuing to change your old lifestyle to a healthier lifestyle. Also make sure you schedule an annual physical with your doctor. In addition to checking your health, you can also consult a doctor about a healthy lifestyle that is right for you.