Life can be hectic so it’s understandable that sometimes keeping track of your health can be difficult. Whether or not you have enough free time, there are simple things you can do to get healthy. All it takes is adopting good-for-you habits whenever you can to improve and maintain your health and well-being.
The key to lifelong good health is what researchers call “lifestyle medicine.” This includes simple things such as stress management, exercise, and changes in diet.
To help get your life together, check out this list of 7 simple things to do to improve your health:
Enjoy a Glass of Red Wine
Drinking small amounts of red wine can benefit your health. The powerful antioxidants found in red wine helps protect against colon cancer, heart disease, depression, and anxiety.
Unless there’s a medical reason, go ahead and have a glass of red wine. But drink responsibly because excessive consumption of wine can cause various health problems like cancer, kidney and liver disease.
Women, in particular, should be more careful about the amount they consume as they are at a higher risk of liver problems than men. They should limit their daily intake to one drink. Men, on the other hand, can drink up to two daily drinks and not be harmed.
Get your body moving every single day. Simple physical activities such as climbing stairs will exercise your lungs to get your blood pumping and work the muscles in your lower body.
Exercises can help improve virtually all aspects of your life. As you sweat, endorphins are released which help turn even the worst moods around. Build your way up to working out 4-5 days per week for 45-60 minutes each day.
The best way to ensure you actually exercise is by scheduling your workouts into a calendar and committing to the set dates.
Sleep Until You’re Well Rested
Most people don’t get the recommended seven or more hours of shut-eye. Consistent sleep-deprivation over time can raise your risk of stroke or heart attack. If you’re having trouble falling asleep, establish soothing bedtime rituals. Meditate, listen to music, read for pleasure or take a warm bath. Wind down as sleeping time approaches.
Avoid exercising and doing other strenuous activities too close to bedtime. Also, avoid alcohol and caffeine.
Let your bedroom be a sanctuary for sleeping. Don’t allow television, computers, and work projects to invade your space. Dim the lights and set the thermostat at a comfortable level can help you sleep.
Sticking to regular sleep and wake hours can help you get healthy.
Make Good Connections
Many studies agree that increasing your social circle improves health. According to research, loneliness can affect your physiology to the extent of increasing your risk of early death by up to 50 percent.
Connectivity starts at home so connect with the people you hold dear. Sexual intimacy and physical affection increase levels of oxytocin hormone that reduces stress while promoting a sense of well-being.
Seek social connection, mend broken relationships and join a club. Go a step further and reach out to those who might be facing loneliness and isolation. Invite a senior citizen to dinner to increase their lifespan and improve your own health.
Volunteering for community projects is also a good way to get closer to folks in different age groups.
Add Fiber to Your Diet
Fiber helps you stay full, control your hunger and keep your digestive system moving. If regular high-fiber cereals aren’t doing you any good, try all-natural healthy recipes.
For instance, mix chia seeds with unsweetened coconut to make a pudding or try adding chia seeds to your morning yogurt. Note that chia seeds are not only rich in fiber and protein but also an excellent source of plant-based essential fatty acids.
Soluble fiber is also a good option to improve heart health and improve your blood sugars significantly. It gels up the intestine, which slows down the rate of digestion. This type of fiber whisks away toxins than weaken immunity and cholesterol that clogs arteries simultaneously.
Some of the best sources include bananas, oranges, carrots, beets, blackberries, asparagus, potatoes, and pumpkin. Oats, barley, pears, and apples are also excellent sources of soluble fiber.
Eat Your Greens
Your plate should have something green at every meal. And it’s very easy, considering the many options available. Greens make a good choice to help you get healthy whether raw or cooked.
Leafy green vegetables are full of nutrients and have loads of fiber. They are also low in calories. Antioxidants packed in green vegetables may be the best cancer-preventing foods. They also help with both the digestive system and weight management.
Examples of greens include collards, spinach, kale, broccoli, bok choy, and arugula. If you’re short of time you should consider supplementing with spirulina. This green powder is rich in B vitamins, iron, zinc, omega-3 fatty acids, beta carotene, and protein.
All greens contain chlorophyll that reduces inflammation and high amounts of vitamin A which improves immunity and fight cancer. They also have high amounts of magnesium and vitamin C. Magnesium helps you sleep, reduces stress, lowers blood sugar and aids in energy.
Fix Your Posture
Sitting for long periods of time and performing strenuous activities can strain your back. When you’re depressed and tired, your shoulders tend to curl inward.
Improving your posture helps align your back and improve balance. To feel more relaxed try tucking in your stomach while straightening up your back. Then, with your legs uncrossed, put your feet on the ground.
Try squeezing and stretching your shoulders together and sit up straight. Sitting up straight can help individuals with depressive symptoms feel less fatigued and more enthusiastic. It also helps open lungs for more energy, uplifts your mood and improve your confidence.
It’s never too early or too late to adopt a habit that will help you get healthy. True wellness is achieved when you pay close attention to the little things that matter most.
This article covers tiny steps that will add up to a healthier you. The most important part is that you stay committed and consistent.
For more health and fitness tips, check out our blog regularly.