Being healthy is not just about fitness. In fact it is all about physical, mental, and emotional well-being. There are many simple steps that people who want better health can take in order to improve their daily quality of life without having to make big, drastic changes. Always remember that better you are now to your body, the better your body will be as you age, especially when you need it the most.
Small, easy things that you can do every day will keep you fit, healthy, and feeling great.
Here are 14 small things to stay healthy:
1. Drink more water
To stay healthy you need to drink more water. Experts recommend drinking at least eight to ten glasses of water daily. Water helps flush metabolic toxins from within your body which is essential to keep the metabolism rate of your body high. It also keeps your body well hydrated and lubricates your body organs. Drinking enough water throughout the day will keep your energy level high, improve your skin health, increase your appetite, improve digestion and help in maintaining ideal body weight. If you do not like the taste of water, then you must consume more fruits and vegetables that are high in water content. Also avoid coffee, tea and carbonated drinks and excessive alcohol as it can cause dehydration.
2. Get enough sleep
Sleep is the time of day when the body resets and refreshes and hence you need to get enough sleep after a busy day. Getting the proper amount of sleep can improve your health by reducing stress and inflammation and can also aid in weight loss. Adults should get 7 to 9 hours daily, whereas school-aged children should get 10 to 11 hours of sound sleep daily. To ensure adequate sleep you need to practice good bedtime hygiene which includes eliminating use of electronics before bed, getting to bed at a reasonable time and eliminating light and excess noise in the bedroom.
3. Enjoy fresh air
A steady supply of fresh air that is full of oxygen is very important if you really wish to stay healthy. Fresh air provides you with a steady supply of oxygen which is needed by your brain and every single cell of your body. The air that you breathe in any indoor location is not as fresh as your body needs to remain healthy. This is why health experts highly recommend taking a break from the indoor air and to go out to enjoy fresh air. One of the best ways to receive the benefits from fresh air is to go out into the open air by walking or gardening. When more clean air is inhaled, it improves the breathing technique which in turn increases stamina.
4. Get some natural sunlight
Try to spend some time outside under the sun, and this should be done year-round, especially in the wintertime. Sun exposure gives your body vitamin D which helps to fight cancer, regulate your mood, allow you to sleep better and increase your energy level. Try to go outside in the sun during early morning and late afternoon. This way your body will not get much exposed to harsh UV rays of the sun. Also never forget to apply some sunscreen on your exposed body parts in order to avoid suntan.
5. Take a daily multivitamin
Due to busy lifestyle, many people do not get the time to eat balanced diets and hence do not get the essential vitamins and minerals that the body needs in order to function to the highest level. This problem can be solved by taking a multivitamin. Multivitamin can improve your health as it will help your body to get all of the important vitamins that the body needs in order to function. It is essential to note that do not try to take a multivitamin on your own. It is better a consult a doctor first.
6. Find time for meditation
To stay healthy it is important to give yourself a few quiet minutes every day. During this time you can practice meditation which will allow you to breathe, calm the mind and become more focused. If you have the opportunity to do so, you can join some meditation class. Regular practice of meditation classes can help to get rid of depression, anxiety, chronic pain, high blood pressure and insomnia. If you cannot join any meditation class, try to sit quietly in a chair for ten to fifteen minutes concentrating on a word, a noise, a sound, and just breathing. This simple act will give you incredible health benefits.
7. Laugh more
Laughter can give you immense health benefits. Just laugh for ten minutes and you will feel immense happiness from within. Laughter promotes vascular health. Due to the health benefits of laughter, there are many laughter clubs across the globe where people of all age group come together and laugh to their heart’s delight for some time.
8. Pursue your passion
Everyone have some kind of passion. It can be passion of traveling to new places, music, reading new books, meeting new people and so on. Irrespective of what type of passion you have, you need to set some time aside to pursue your passion. If you want to learn something new, take an evening or weekend class. If you can’t think of anything interesting off the top of your head, take the time to find a hobby and give some time to it. This will stimulate your creativity and keep your zest for life at an all-time high.
9. Reduce screen time
Nowadays people are surrounded by smart phones, laptops and televisions, and constantly get distracted by the sounds of incoming messages and texts. This constant connectedness to screens of different gadgets makes it difficult to be present and active. If you wish to stay healthy, you need to try to cut back on watching TV and use the extra time to get exercise. Also by cutting down on screen time you will be able to improve your sleep quality and reduce your food intake by paying attention to what you are eating.
10. Eat more fruits and vegetables
To stay healthy you need to include more fruits and vegetables in your diet plan. The reason is there are a lot of micronutrients in fruits and vegetables, especially those that have colors in their skin. Health experts recommend five to ten servings of fruits and vegetables a day. Instead of following fad diets, try to enjoy calorie-reduced snacks and eat more fruits and vegetables. Regular consumption of fresh fruits and begetables will reduce your risk of heart disease, cancer, stroke, diabetes and other common chronic diseases. It will also help you to maintain a healthy weight.
11. Be hygienic
Improve your health by practicing good hygiene habits, which in turn will help prevent some common complications like heart attack and stroke. Some important hygienic habits include taking a bath daily; washing your hands thoroughly after coming into contact with a sick person, using the bathroom, or anything else that could make you sick. Try to brush your teeth and tongue at least twice daily to reduce plaque and harmful bacteria from your mouth that can cause various oral problems.
12. Keep your mind active
Keeping your brain fresh is an easy way to improve your health while staying young at the same time. To keep your mind active read more, solve puzzles, play games of strategy, learn to play an instrument, improve your memory, and never stop learning. Reading can improve your health by challenging your brain. The more active your mind will be, the less will be the risk of Alzheimer’s and other mental problem.
13. Exercise every day
Make your body move for a minimum of 20 minutes every day. Exercise benefits every system, from our bones, muscles and cardiovascular system to our mental health. Exercise does not mean that you need to go to a gym or join a sports club. Simply wear comfortable shoes and go for a brisk walk outside in an open park. You can take your dog with you. You can also try strength-training at home to make your muscles strong, or you can do some cardio exercise to keep your heart in shape.
14. Follow healthy eating habits
Follow a proper diet plan so that your body gets all the nutrition it needs. Eat carbohydrates, protein, and fat at every meal to enjoy healthy heart, healthy brain, and proper immune system. Eating different types of healthy foods will help your body get all the essential nutrients. Avoid skipping meals, and especially breakfast. It is advisable to eat up to 5 to 6 mini meals a day instead of 3 large ones.
To stay healthy, simply follow the above mentioned guidelines and you can enjoy good mental and physical health for years to come.