Do you know that a healthy body can help you to achieve better results in every aspect of your life?
Proper education is important to o achieve wellness,in each and every part of the body is equally important, All the parts function in unity with each other. So, you need to focus on the entire body to become absolutely fit.
The World Health Organization (WHO) defines ‘health’ in its 1948 constitution as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity”.
Health is also the level of functional and metabolic efficiency of a living organism. It is the ability of individuals or communities to adapt and self-manage when facing physical, mental, psychological and social changes with environment.
Why should you invest in your health?
The greatest wealth is health, without good health, nothing can be achieved nor enjoyed. Health is the most important aspect of one’s life because if you have a sound health, then you can have a sound life. A healthy body gives strength, confidence and the energy to manage stress, complete daily tasks and take up any challenge that life offers.
When all the functions and systems of the body are working perfectly well, we conclude that a body is ‘healthy.’ Unhealthiness swaps all the confidence from a person, makes you feel deprived of energy, ill and despondent. “Health is Wealth.”
Below are 5 guaranteed ways to a healthier life.
Maintaining a good health is as important as breathing, to achieve this, you have to follow some steps and keep doing them daily. These steps include consuming a proper diet, exercising, managing stress adequately, improving your personal hygiene and cutting off unhealthy habits.
Eat balanced diet
Maintaining your health involve eating a balanced diet which means you eat food that contains all the six classes of food in the right proportion. Your diet should include adequate proportion of carbohydrates, proteins, vitamins, minerals, fats and water. Your breakfast should be high on fiber, take variety of fruits and vegetables, whole grains, lean proteins, and low-fat dairy.
Eat wholegrain foods such as whole-grain bread, rice or pasta at least four times a week as this help to reduce the chance of having cancer by 40 per cent. Eat plenty of fish as fish has been recommended to be included in a diet for a longer and healthier life. If you are having problem getting a balanced diet, then you can try a time-saving and equally balanced alternative; Soylent Meal Replacement Drink.
Cut the fat
Excess fat in your diet could be very deleterious as this increases your caloric intake and introduces detrimental substances into your bloodstream. Intake of food high in fat and oil should be strictly avoided as they increase the cholesterol level in the body. Consuming more than 20 to 35 percent of calories from fat can cause constipation, weight gain, obesity, and chronic diseases that cannot be easily cured such as atherosclerosis, stroke, and increase risk for heart diseases such as high blood pressure. You can cut your fat intake by changing your cooking methods. Try grilling, baking, poaching, steaming etc. rather than frying, also, reduce taking junks as most contains fat. You can get NatureWise CLA 1250, High Potency, Natural Weight Loss Exercise Enhancement, Increase Lean Muscle Mass, Non-Stimulating, Non-GMO 100% Safflower Oil, Gluten Free, 180 count, $19.14, on Amazon, as it would really help in shedding a good amount of weight naturally.
Reduce your salt intake
Too much of salt intake could have impact on your blood pressure leading to many diseases such as stroke, high blood pressure and some heart problems. You should try using herbs and spices such as oregano, nutmeg and paprika to season your food. You may find that you eventually don’t need to add salt at all!
No more than five grams a day of salt should be taken as recommended by Health Organization.
Build stronger bones
It is observed that bone density declines after the age of 30. In order to maximize your bones, your diet should contain high amount of calcium and vitamin D which will lead to strong bones, healthy nerves and muscles. Some good sources of calcium and vitamin D include egg yolk, milk, broccoli, yoghurt, oily fish and direct sunlight. You can also get some dietary supplements that can help you develop healthy bones, such as, the; Amazon Elements Calcium Complex, 195 Capsules, $24.99 on Amazon
Also, activities like running or dancing are also great for increasing your bone health. You could introduce some bone-building herbs like parsley into your diet in order to gain maximum benefits.
Tea, both black and green may contribute to your health because tea contains antioxidants such as polyphenols which can inhibit the growth of cancer cells, support dental health, increase bone density and strengthen cardiovascular health. Also, tea contains vitamins and minerals which act to boost your immune system.
Two to four cups of coffee daily help to reduce the risk of colon cancer by 25 per cent.
A glass of red wine a day is good for you. Wine helps you fight against any heart disease thereby preventing coronary heart diseases by 68% and can also help you keep a good mental frame.
Go green: eat veggies.
It is always advised to consume fresh fruits and vegetables as they provide the required nutrients and roughage in the body and this can really improve your overall wellness by aiding food digestion, preventing infections, boosting the immune system and assisting in the healing process of diseases.
Fresh fruits and green vegetables contain essential nutrients such as beta carotene, and vitamins needed in body such as vitamin A, B, C, D, E and K, all which are very important for health. At least 90 mg of vitamin C per day is needed and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day. So, hit the oranges, guavas, apples, mangoes, tomatoes, cabbages, etc. Good natural sources of vitamin A are kidneys, liver, dairy products, green and yellow vegetables, pawpaw, mangoes, and red palm oil.
Eat more berries such as blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins (Resveratrol) which are powerful antioxidants that help to protect against heart disease and cancer.
Eat garlic, onions, spring onions and leeks. You can get your choice by simply searching any of the items listed here on Amazon.
A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections like measles.
Cut your carbs
Carbohydrates with a high glycemic index, such as, sugar, honey, bread and grain-based food will give instant energy and accelerate your metabolism therefore increasing your glucose production and this can lead to some health conditions like diabetes, which could influence includes high blood pressure and other risk factors for heart disease and also, delay in wound healing.
Therefore, eating unrefined carbohydrates such as nuts and bananas boosts the formation of serotonin, another feel-good drug. Reduce the amount of processed and packaged foods you consume. More protein foods can be consumed such as beans, peas, soya beans, all of which have a low GI count.
More than 80% of type 2 diabetics die of heart disease, so make sure you control your glucose level, watch your blood pressure and cholesterol counts.
Water spells health: drinking water is very important as water helps to flush out any toxic substances from your body system. Taking a good amount of water daily helps the entire system and of course is best for curing skin ailments. An average man needs 2.9 liters or about 12 cups of water and woman needs about 2.2 liters of water daily.
This means that you should drink enough glasses of water a day so as to greatly enhance your digestion‚ nutrient absorption‚ skin hydration and detoxification as well as many other aspects of your health. Try to have a glass or bottle of pure ionized water with you all the time.
‘Fitness is a thing of the mind’ says fitness and life coach Allan Fine of Calgary, Alberta, Canada. Stay motivated, you can find someone to be your fitness friend.
Walk for Health
There is nothing better than walking, walking a mile every day, or taking reasonable exercise three times, a week help to reduce the risk of heart disease, also strengthens bones and keeps them strong. You can get a host of items that can help you with your walk, see options on Amazon store. You can make it your family routine, as this apart from ensuring your family fitness, also foster family bonding. A good device that you can get to make life easier for you is; A “1.44" Anti Lost Monitor Watch, Fitness Kids LBS Tracker Watch Touch Screen SOS Call Location Finder Device Tracker Kid Parents Control by Juneo at $43.99 on Amazon.
You should not take soft drinks or energy drinks while you are exercising. Stay properly hydrated by drinking enough water during your workout (just don't overdo things, as drinking too much water can also be dangerous).
While you might need energy drinks for long-distance running, in shorter exercise sessions in the gym, your body will burn the glucose from the soft drink first, before starting to burn body fat. Same goes for eating sweets.
You can start from stretching, try to stretch and ease your body into position until you feel the stretch and hold it for about 25 seconds. Do not bounce or force yourself into an uncomfortable position. You can always get an instructor if you do not know how to go about it, or you can just sweat a little every day on your own. You can as well monitor your progress as you continue your daily routine by getting some simple easy-to-use and cheap devices; check here on Amazon for an amazing series of devices you can choose from.
Do your weights workout
Experts say weight training should be done first, because require higher energy. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it. Your cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you are weight training.
Burn fat during intervals
To improve your fitness quickly and lose that excess weight and fat, try doing interval training. Set the treadmill or step machine on the interval program, where your speed and workload varies from minute to minute. Build up gradually, every minute and return to the starting speed. Repeat this routine to achieve greater results.
A good way to work out without stressing the body too much is by exercising in water is a great. The water offers resistance to help you to build your muscles and stamina while preventing some of the impact on the joints that land-based exercises would bring. Swimming also refreshes the body. You can get your affordable quality swimming accessories here.
3. Manage stress
Take a break
Modern life is so busy that sometimes you get overwhelmed with stress when juggling between work, family and some other commitments. But you might just need to slow down and chill out so as not to jeopardize your physical and mental health. Relax your muscles, stretch your body, take a few breathes to release the pressure. Take time out to enjoy massage, this helps to increase blood circulation and overall wellness.
Get enough sleep
The amount of sleep you get influence your health, try cutting out stimulants such as alcohol or caffeine, especially the hours directly before you go to bed so as not to prevent to disturb your sleep. Make sleep a priority to enjoy a more focused, energy-filled lifestyle. Aim for at least 7-9 hours of sleep each night. There is no substitute for a good sleep.
Watching TV or using a laptop or tablet directly while going to sleep has also been shown to disrupt sleep. You should try reading a book or listening to some music before bed instead. You can take a warm bath or shower before you sleep. Are you having trouble getting sleep? Check out these helpful aids. You can also monitor your sleeping sequence to determine if you are getting sleep that’s enough for you or not.
Connect with others, be with people who can help you through your life’s ups and downs. Invest in relationships that provide encouragement and accountability to both parties. Meeting friends and relatives is recommended. Partake in social activities as these help to release pressure, improve the memory, concentration and problem solving skills, it fights stress and depression.
Talk to people that can help about your problems, it’s no gain saying that a problem shared is half solved. If you have anything bothering your mind, you could talk to your family member, trusted friends or clergy man, your doctor or therapist as this help to relieve stress.
Make time for your hobbies
It has been observed that people don’t get stressed out easily when doing things, they enjoy, make time for your hobbies as this help to relieve stress and makes you have positive mind. Taking even 15 to 20 minutes out to do your hobbies such as reading, swimming, knitting everyday will help to improve your overall wellness.
Reduce your triggers
Try to figure out what are the biggest causes of stress in your life, it could be work, family, environment etc., identify the stressor and try to reduce it, you can keep a stress journal, make a note to determine when you are most anxious or stressed out, try to cut down on these.
4. Personal hygiene
Take care of your skin
To have a total wellness, it starts from your own personal hygiene, monitor your skin well, always wear sun-screen lotion, for example, the; Alba Botanica Hawaiian, Coconut Spray Sunscreen SPF 50, 6 Ounce, at $10.34, on Amazon, during summers to avoid the effects of harmful sunrays such as sunburn, it is advisable to use winter care creams to overcome the harsh and cold winds. Do not shower or bath in water that’s too hot because this will dry out your skin and cause it to age prematurely. Warm water is much better. Apply moisturizer while your skin is still damp, such as, CeraVe Moisturizing Lotion, 12 Ounce, at $10.66 or the; Radha Beauty Retinol Moisturizer Cream for Face and Eye Area 1.7 Oz - With Retinol, Hyaluronic Acid, vitamin e and Green Tea. Night and Day Moisturizing Cream, at $18.95, Amazon.
The best cure is to smile through and your skin will shine with an extra dash. It's no big secret!
Carryout regular self-examinations of your breasts, breast cancer which is most common cancer among women can be earlier detected. Buy a blood pressure instrument to monitor your B.P regularly, Omron BP742N 5 Series Upper Arm Blood Pressure Monitor with Cuff that fits Standard and Large Arms by Omron on Amazon is a very good option. You also have to check on your blood glucose level on a regular basis to prevent high blood glucose related diseases such as diabetes. You can get the; Easy Touch Diabetes Testing Kit - Easy Touch Meter, 100 Easy Touch Blood Glucose Test Strips, 100 OWell Lancets 30g, Lancing Device by OWell on Amazon.
Stop bad breath
Mouth odor can be caused by oral bacteria when you don’t brush and floss your teeth properly, some food particles may remain in your mouth thereby promoting bacterial growth between the teeth, on the tongue and around the gums. Hold your toothbrush in the same way that would hold a pencil and brush for at least two minutes. Rinsing mouth thoroughly, flossing and brushing teeth twice a day would improve mouth hygiene. Eat right for better teeth, you can eat more of apples, oranges, celery, carrots and high fiber green. Some products come in handy here, such as, the; Dr. Tung's Tongue Cleaner, at $7.70 and the; TheraBreath Dentist Formulated Dry Mouth Lozenges, Sugar Free, Mandarin Mint Flavor, at $7.59.
Maintain good posture
Good posture is believed to help the flow of energy in the body so standing tall or sitting up straight improve your energy levels and boost your general wellness. You can get the; Body Rite Posture Pleaser, at $32.29 on Amazon. It’ll really be of help, especially to correct your posture.
5. Cut out unhealthy habits
Getting rid from all the bad habits can help your mind to function efficiently.
Do not smoke your health away. Every cigarette you smoke damages your lungs and affects your breathing which could lead to some health conditions such as lung cancer, heart diseases, chronic obstructive pulmonary diseases which worsen overtime to cause wheezing, shortness of breath, chest tightness etc. If you smoke, gradually reduce the amount to a level when you get to stop. Nicotine patches, gums or inhalers might work to replace smoking.
Orthopedic surgeons have found that smoking accelerates bone density loss and constricts blood flow.
If you are having trouble quitting or you keep experiencing some withdrawal symptoms, you should visit a rehab specialist or try out some harmless cigarette quitting aid.
Reduce your alcohol intake
Excess alcohol consumption can affect the lungs, liver, brain, also weaken the heart muscles leading to heart failure, brain damage, liver cancer, mental problems, and alcohol dependence.
Also, it interferes with the body ability to absorb calcium hence your bone becomes weak and thin leading to osteoporosis.
Do not abuse your drugs
When drugs are abused, they cause many health problems than what they solve, using drugs like ibuprofen or diclofenac for pain can increase your risk for ulcers, gastrointestinal bleeding, high blood pressure and heart attack if taken improperly. Some drugs act as stimulants and abuse of this drug could lead to addiction. You should get a pill-dispenser and reminder product, so that you are not tempted to take more pills than required. And make sure you always comply with your dosage regimen. If you need help about skipping doses, you should get yourself pill bottles with timer caps, that will always remind you.
Finally, remember that if you follow all these tips, you can achieve good health and overall wellness. “Health is Wealth.”