Maintaining good health doesn’t happen by accident. It requires work, smart lifestyle choices, and the occasional checkup and test.
A healthy diet is rich in fiber, whole grains, fresh fruits and vegetables, “good” or unsaturated fats, and omega-3 fatty acids. These dietary components turn down inflammation, which can damage tissue, joints, artery walls, and organs. Going easy on processed foods is another element of healthy eating. Sweets, foods made with highly refined grains, and sugar-sweetened beverages can cause spikes in blood sugar that can lead to early hunger. High blood sugar is linked to the development of diabetes, obesity, heart disease, and even dementia.
The Mediterranean diet meets all of the criteria for good health, and there is convincing evidence that it is effective at warding off heart attack, stroke, and premature death. The diet is rich in olive oil, fruits, vegetables, nuts and fish; low in red meats or processed meats; and includes a moderate amount of cheese and wine.
Physical activity is also necessary for good health. It can greatly reduce your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls. Physical activity improves sleep, endurance, and even sex. Aim for 150 minutes of moderate-intensity exercise every week, such as brisk walking. Strength training, important for balance, bone health, controlling blood sugar, and mobility, is recommended 2-3 times per week.
Finding ways to reduce stress is another strategy that can help you stay healthy, given the connection between stress and a variety of disorders. There are many ways to bust stress. Try, meditation, mindfulness, yoga, playing on weekends, and taking vacations.
Eat a healthy diet
Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
Consume less salt and sugar
Reduce your salt intake to 5g per day, equivalent to about one teaspoon. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiments when preparing meals; removing salt, seasonings and condiments from your meal table; avoiding salty snacks; and choosing low-sodium products.
On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced. WHO recommends consuming less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.
Be active
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.
Don’t smoke
Smoking tobacco causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure.
If you are currently a smoker, it’s not too late to quit. Once you do, you will experience immediate and long-term health benefits. If you are not a smoker, that’s great! Do not start smoking and fight for your right to breathe tobacco-smoke-free air.
Centrum Health and Wellness Tips
1. Start your day with a glass of water.
Your body goes quite a few hours without hydration as you sleep. Drinking a full glass of water in the morning can aid digestion, flush out toxins, enhance skin health and give you an energy boost
2. Begin with something positive.
Wake up and do something that inspires you like journaling, walking in nature, or other hobbies. Whether it’s productive or relaxing, beginning your morning on the right foot can cultivate a positive mindset and set the tone for the entire day.
3. Get plenty of sleep.
Sleep is just as important as eating healthy and exercising. From improving your productivity and concentration to helping support your overall health, getting the recommended hours of sleep per night can have a major impact on your wellbeing.i
4. Get some fresh air.
Whether you get outside for some exercise or to read a book in the sunshine, you should take at least 30 minutes a day to get some vitamin D.
5. Get moving throughout the day.
Try the stairs instead of the elevator, take short walks around your office or ride a bike instead of driving. Vigorous exercise is essential but moving throughout the day will keep you energized, as well as benefit your mind and body.
Here are a few simple activities that will help you become more mindful of caring for yourself:
- Monitor your energy.
Take your energy “temperature” at various points throughout the day, assigning it a number from 1 to 10, with 10 being the highest energy level. Pay attention to the details of your day so you can identify the people or events that impact you the most. - Make incremental changes.
Once you are aware of some of the people or events that sabotage your energy, consider your next steps. Rather than tackling everything at once, choose an area that is important to you, and be realistic with the goals you set. For instance, if disorganization in your home is a big source of daily stress, pick one cabinet, closet or drawer to clear out each week instead of overwhelming yourself with doing it all at once. Then move on to your next goal when you feel ready. - Plan and prioritize.
Take note of the times during the day when your energy levels tend to be the highest. Decide how you can take advantage of those moments by prioritizing important tasks when you are feeling fresh and productive.
Strategies for Maintaining a Healthy Lifestyle
Regular Exercise
Physical activity plays a crucial role in maintaining overall health. Engaging in regular exercise not only helps manage weight but also improves cardiovascular health, boosts mood, strengthens muscles and bones, and reduces the risk of chronic diseases like diabetes and hypertension.
Practical Tip: Find an exercise routine that you enjoy—whether it’s walking, cycling, dancing or swimming—and aim for at least 150 minutes of moderate-intensity aerobic activity per week. Additionally, include strength training exercises twice a week to build muscle mass.
Adequate Sleep
Quality sleep is often overlooked but is vital for overall well-being. Lack of sleep can affect cognitive function, mood regulation, and immune system function and increase the risk of chronic conditions such as obesity and diabetes.
Practical Tip: Establish a regular sleep schedule by going to bed and waking up at the same time each day. Create a sleep-friendly environment by ensuring your bedroom is dark, quiet, and cool. Avoid electronic devices before bedtime to promote better sleep.
Stress Management
Chronic stress can have detrimental effects on both physical and mental health. Finding effective ways to manage stress is crucial for maintaining a healthy lifestyle. Techniques such as deep breathing exercises, meditation, yoga, and engaging in hobbies can help reduce stress levels.
Practical Tip: Incorporate stress-relieving activities into your daily routine. Dedicate a few minutes each day to practice deep breathing exercises or try incorporating mindfulness techniques into your daily activities.
Regular Health Check-ups
Preventive healthcare is essential for detecting potential health issues early on and taking appropriate measures. Regular health check-ups can help identify risk factors, monitor existing conditions, and receive timely medical advice.
Practical Tip: Schedule regular check-ups with your healthcare provider to monitor your overall health. Discuss any concerns or symptoms you may have during these visits and follow their recommendations for screenings and vaccinations.