We often put off taking care of ourselves to take care of everyone else or chase our dreams. Before we know it, we are overweight, stressed out, and get diagnosed with numerous health problems. But how is it possible to stay healthy and manage a busy schedule at the same time?
There are 3 kinds of people who stay healthy in the world. There is the fitness enthusiast who lives by a strict diet and exercise routine. At the other end of the spectrum, there is the patient who has to make drastic lifestyle changes in order to manage a medical condition. Then, there is the person who does simple things every day to stay healthy.
This is a brief guide for adults who wish to stay healthy doing simple tasks while managing a busy schedule. If you are already doing the things on this list, then keep it up for the rest of your life. These routines are essential for keeping a healthy mind and body as we grow older.
5 Things to do every day to stay healthy
Eat balanced meals on time
It is best to eat balanced meals on time every day to stay healthy according to studies. People who eat whenever they feel hungry are prone to having high blood pressure, unhealthy glucose levels and no energy at all.
This is because the foods eaten are usually unplanned and unhealthy. Grabbing food on the go such as a salad or burger either deprives the body of nutrients to stay healthy or gives it too much of something. Snacking on potato chips and drinking a soda whenever you feel peckish just packs on an unnecessary amount of sodium and sugar in the body.
When you eat balanced meals for breakfast, lunch and dinner, you obtain all the nutrients that you need from each food group. Your body requires protein, carbohydrates, fat, legumes, fruits, vegetables, dairy and grains to function properly. Since there are concerns about consuming dairy you should use in moderation or find alternatives.
Drink 2 litres of water daily
To keep a healthy diet, drink 2 litres of water daily. This may be easy for some adults but there are others who complain that they do not like the taste of water. Substituting water with juices and milk drinks only increase your intake of sugar and dairy which can have negative effects like diabetes and cancer.
Feeling thirsty is a sign that you are already dehydrated so drinking water only to quench your thirst is a bad idea. Seven signs that you are not drinking enough water are persistent bad breath, fatigue, frequent illness, constipation, poor skin health, sugar cravings and decreased urination.
Get yourself a 2-litre reusable bottle to keep with you all day. This will help you keep track of your water intake daily. If your environment is usually hot, then a glass bottle is highly recommended so as to avoid consuming Bisphenol A or BPA from plastic when heated. Drinking enough water every day would make your organs function as they should, have you looking good and feeling even better.
Exercise your body
Stay healthy by exercising your body for at least 30 minutes a day. Do not assume that performing tasks daily is the same as exercise. Although they are both beneficial to your overall health, there is a great difference between physical activity and exercise.
Physical activity is any movement that is carried out by the muscles that require energy. Exercise however is planned, structured, repetitive and intentional movement to improve or maintain physical fitness. Exercise controls your weight, combats health conditions, improves your mood, boosts your energy, makes you sleep better and can be fun.
Choose from a variety of exercise routines to do every day. You can stretch your ligaments doing yoga poses like sun salutation, downward facing dog, warrior and pelvic exercises. Warm up with light walking on the spot, around the house, park or savannah. Get your heart pumping with running, swimming, aerobics or playing a sport. Obtain strong muscles with strength exercises like planks, push-ups, sit-ups, squats and lunges.
Train your brain
Brain exercise is essential for keeping the mind and body healthy. Exercising the body releases chemicals called endorphins that trigger happy feelings and reduce your perception of pain. While this is extremely beneficial, the brain itself needs a complete workout on its own to stay healthy.
Your brain works very hard to make you function daily. It controls thought, memory, emotion, touch, motor skills, vision, breathing, temperature, hunger and every physical movement you make. An untrained brain becomes prone to overthinking, worrying, uncontrolled emotions, confusion, development of health issues, and shutting down.
Train your brain to stay healthy daily with a few mindful exercises. Meditation for at least 30 minutes a day helps you to clear your mind and improves focus. Saying positive affirmations during this time strengthens your desire to accomplish goals. Solving puzzles and playing games that require deep thought help you to train your brain. Also, learning vocabulary or a new subject can exercise the mind and make it sharp.
Sleep soundly for 8 hours
You must get deep sleep for 8 hours each night to stay healthy. This means that you should be knocked out cold without waking up in between from a disturbing dream, a barking dog, hunger attack or to visit the bathroom. If you work the night shift, then try to get undisturbed rest during the day.
A lack of sleep has many problems. Some short-term effects are you suffer from lack of alertness, daytime sleepiness, impaired memory, relationship stress, poor quality of life, and you are prone to car accidents as you constantly feel drowsy. If you continue to lack proper rest, you are likely to have high blood pressure, diabetes, heart attack, heart failure, stroke, obesity, depression, reduced immune system, lower sex drive, and you look older than your actual age.
Stay healthy with proper rest by locking off the world at a certain time. Take off your phone, TV and any other distractions. If your dog or your neighbour’s dog barks loudly all night, then wear earplugs to block out the sounds. You can even listen to relaxing music to help you sleep deeply without disturbance. As soon as your mind and body are well rested, you would look and feel better.
These are the 5 simple things that you can do every day to stay healthy. They may sound like obvious activities that can be easily done, but remember that habits are usually hard to break. If your routine is to eat only when you are hungry, drink water when you are thirsty, not do structured exercises or meditation, and sleep only when you are tired for short periods, then these things would not be as simple for you. Practise them daily and enjoy a healthy life.
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