Chronic conditions are rampant today, but did you know that many of them are preventable? It’s true – it all comes down to building simple yet effective habits that will support your health in the long run. Understanding this can motivate you to pay more attention to the choices you make every day, whether related to the food you eat, the quality of your sleep, how much you engage in physical activity, and so on.
However, you want to remember that wellness is a continuous journey, not a destination. It is about prioritising your physical, mental and emotional wellness by constantly assessing your state and doing what it takes to improve it. And if you commit to it, the results will eventually appear. Below is a list of 6 habits you should adopt for optimal health.
Go for regular health checkups
Regular health checkups help recognize warning signs of specific problems, including diabetes, heart disease and even some types of cancer, making treatment more successful. You don’t have to wait until you don’t feel well to go for a checkup. The purpose of doing this is prevention. Besides, your doctor can also examine your current lifestyle and make suggestions on where you can improve. You may feel anxious about visiting your doctor, but it’s better to detect problems early on, and prevent them from causing other issues or becoming more difficult to treat.
If your doctor diagnoses you with a rare disease or they recommend surgery, you can always ask for a second opinion. Remember that even medical professionals can make mistakes, so be proactive, as this will ensure you get the best treatment plan. Also, if you’ve been misdiagnosed and prescribed the wrong treatment, consider claiming compensation. You can read more about it on https://www.howmuchcompensation.co.uk/.
Get a good night’s sleep
The quality of your sleep determines whether you wake up in the morning feeling rested or lacking energy. However, its impact on your health is stronger than you believe. Sleep supports your metabolism and immune system, helps you manage weight, and plays a role in your mental health. When you don’t sleep enough, you are more likely to experience mental distress, anxiety, irritability, and depression. So, if you want to feel your best during the day, make sure to prioritise sleep by considering several lifestyle adjustments.
Ideally, you should have a consistent sleep schedule – in other words, you should go to bed and wake up at the same hour daily (yes, even on weekends). Another thing you can do to improve your sleep quality is to create a conducive sleep environment. For example, you can use an eye mask or install blackout curtains to prevent light from entering your bedroom. Similarly, noise machines or earplugs can be an effective solution if any noise distracts you. Also, uncomfortable pillows or mattresses can also be at fault for poor sleep, so it’s recommended to replace them if they are old and worn out.
Get active
Exercise is essential when it comes to maintaining optimal health, as it doesn’t only benefit the body but also the mind. Engaging in physical activity helps boost cardiovascular health, improves muscle strength, and enhances your well-being. And did you know that exercising also enables you to age well? That’s right – it has an impact on brain health, lowering the likelihood of developing Alzheimer’s.
You can choose from several types of exercise, such as swimming, running, or cycling, or go for strength training, like bodyweight or weightlifting exercises. According to the UK Chief Medical Officers’ report, you should exercise for at least 150 minutes weekly. Any activity that raises your heart rate and makes you breathe faster counts as exercise, so make sure to choose what works best for you and experience the incredible benefits of getting active.
Have a well-rounded diet
Unfortunately, many people don’t pay attention to their diet. In the UK, it’s common for individuals to eat foods with many calories and saturated fat and not consume enough veggies, fruit, or fibre. However, nutrition is essential to a healthy lifestyle, defending your immune system against disease, providing you with more energy, helping you maintain a healthy weight and live longer.
A healthy diet is a diet that includes foods rich in minerals, vitamins, and nutrients. According to The Eatwell Guide, you should aim to:
- include in your diet at least five portions of various veggies and fruit every day;
- eat starchy foods such as rice, potatoes and bread;
- opt for dairy or dairy alternatives like soya drinks;
- consume unsaturated oils in small amounts;
- eat foods based on protein, like fish, meat, eggs, and beans.
Stay hydrated
Your body needs water to function properly – every cell and organ depends on it. The benefits of staying hydrated are numerous, such as maintaining your joints lubricated, ensuring a healthy body temperature, giving you the energy you need to exercise, and eliminating toxins through regular urination and healthy bowel movements.
Although it was once recommended to drink eight glasses of water daily, it’s worth noting that people have different water needs depending on their weight and other factors, such as pregnancy, sickness, or breastfeeding. So, make sure to consult your doctor about how much water you should drink every day.
Connect to nature
Finally, nature is the best possible healer. Spending time outdoors allows you to get exposed to natural light and oxygen, which regulate your circadian rhythm (that impacts your sleep, appetite and alertness). Being in nature reduces muscle tension and cortisol levels and even reduces heart disease rates.
Besides, green spaces teach you how to be more mindful – just the fact of observing a breathtaking landscape makes you feel more peaceful on the inside and reminds you to be in the present moment and be thankful for it instead of letting your mind wander. Hence, prioritise spending as much time outside as you can. Go on hikes if possible, or have a walk in the park – and you will reap great benefits.
Takeaway
Every small step you take every day determines the quality of your life. So, to enjoy optimal health, stick to the habits discussed above, and you will see the results.
