If you’re a person who undermines health and well-being by always being busy, then it’s time to pause from your monotonous routine and choose healthier habits. More and more research show that the way to be healthy for the long term is what experts refer to as ‘lifestyle medicine’—developing straightforward changes in exercise, diet, and stress management.
Regular exercising and proper eating allow your body and brain to have immediate support with stress, anxiety, and depression. Overall, there are other natural ways to improve your overall health and wellness. Read on.
When you maintain being physically active and having regular exercise, you’ll have better blood flow in your whole body. For that reason, there can also be an enhanced amount of oxygen to make you feel more refreshed, energetic, and mentally active every day.
Likewise, exercise also strengthens your muscles and bones, which prevents you from having different personal injuries when doing your at-home workout or performing your regular activities.
As exercise strengthens your overall physical health, it also reduces the biomarkers of aging. These include improving eyesight, lowering cholesterol, and the other benefits mentioned above, such as improving blood flow. So, if you want to live longer, you must exercise regularly.
Keep in mind that exercise also helps with your mental health. Exercise is known to release pain-relieving chemicals called endorphins. Also, it’s been known to reduce depression, anxiety, and negative moods by enhancing cognitive function and self-esteem.
As studies show, even ten minutes of exercise could be beneficial. As such, it can be good to start your fitness regimen with the following:
- Spin a hula hoop
- Turn on the music and dance
- Sign up for ballroom dancing or swing dancing sessions
- Join a hiking group
- Jump rope or play hopscotch
- Play water volleyball
- Walk to the park with your children or walk your dog
- Bike to and from work
- Jump on a trampoline
These are all excellent ideas to improve your overall health while having fun.
Eat A Healthy Diet
Eat various healthy foods, including vegetables, legumes, nuts, fruits, and whole grains. Adults should take at least five portions or 400g of fruits and vegetables daily. Do note that fruits and vegetables are loaded with prebiotic fiber, minerals, vitamins, and antioxidants, many of which significantly impact health.
Likewise, studies have shown that individuals who eat more vegetables and fruits are more inclined to age longer and have a lower chance of developing obesity, cancer, heart disease, malnutrition, and other illnesses.
You can begin by consuming more vegetables and fruit by including them in all your meals.
You can also try to make some dietary alternatives, such as:
- Swap one sugary drink (soft drinks, juice, etc.) with one full glass of water daily.
- Replace white bread, pasta, rice, or crackers with a healthier whole-grain version.
- If you feel hungry in between meals, try to reach for a piece of an apple, a small serving of almonds or cashews, or carrot and celery sticks dipped in non-fat veggie dips instead of snacking on potato chips or candy bars.
- Use skinless chicken and turkey and leaner cuts of other meats, such as pork or beef in all your recipes.
Practice Socialization As Much As You Can
Isolation and lack of communication are two main reasons for depression, and mental and physical illnesses. It doesn’t matter if your work life is hectic; you should still try to spend some time with friends and family and socialize with them.
Communicating with others and maintaining relationships helps in being healthy inside and out. Moreover, interacting with others can reduce stress levels. If you’ve heard of laughter therapy, it also aims to minimize stress by laughing with other individuals.
Indeed, enjoying life and keeping a circle of supportive family members and friends is a big part of being healthy. Based on the Uniformed Services University research, individuals with extensive social circles have a lower possibility of calcification in their arteries, thus reducing their risk of heart problems.
Consequently, each person needs to socialize with other people to maintain their overall mental health and wellness.
A lot of research shows that the key to positive health for the long term involves creating simple changes in diet, exercise, and stress management.
By having these lifestyle changes, you can ensure that your body will be able to keep up with the activities and tasks that come along with time. Also, you can be assured of a reduced chance of suffering from health and mental issues.