Some Simple Tips for Staying Healthy
We will not live forever, but our lifespans are getting longer. The developed world has a growing aging population, and this, for each of us, means that our goal should be to live our longer lives in the best possible way.
Live our golden years with independence, keen minds and wellbeing. And the time to act is now, whether you are in your twenties, thirties, or sixties (It is never to late to do something to improve your health).
The key is to change harmful behaviours and create new healthier habits. Do so one habit at a time and you will soon notice the difference:
Stay healthy by changing bad habits
1. Keep a healthy weight
Some of the tips below (healthy diet and increased physical activity) will help you to reach a healthy wait level. Calculate your BMI (Body Mass Index) to see if you are overweight. Then take action: a reduced calorie diet, better food in your diet (more vegetables, fruits, less sugar and fat), less alcohol (full of calories that don't provide any health benefits) add exercise to your daily routine. You will start shedding pounds.
2. Keep Physically Active
Exercise, regular activity will help you maintain your weight and keep your muscles and joints in good shape. It is great for bone density and overall wellbeing.
Aim at 30 minutes of moderate activity at least 5 times a week.
Walk, cycle, do gardening, home chores, dance... Any exercise is better than none. Get out of the couch and become more active.
3. Do not smoke
If you don't smoke, don't start now, and if you smoke, quit. Smoking causes lung cancer, throat cancer, cancer in the mouth and lung disease.
Try and try again. You can cut cold-turkey. Go to a quit-smoking program or seek advice from your health-care professional.
4. Avoid alcohol
Despite what you have heard, even if you only drink one alcoholic drink a day you also run the risk of alcohol-related health problems such as cancer or injuries.
The Global Burden of Disease study looked into alcohol use and its good and bad health effects: "The strong association between alcohol consumption and the risk of cancer, injuries, and infectious diseases offset the protective effects for heart disease in our study".
So try not to drink alcohol, and if you must, do so in moderation.
5. Eat a Healthy Diet
Being overweight or obese increases the risks of cancers, cardiovascular disease and diabetes type-2.
Eat more vegetables, fruit, whole grains. Avoid sugar, processed foods. Cut back on salt, drink plenty of water (don't drink sugary beverages).
Read more about how to Plan your Healthy Eating.
6. Protect yourself from the Sun
Regardless of the color of your skin, exposure to the Sun's ultraviolet radiation can cause skin cancer.
Wear a hat or cap and protective clothing when outdoors. Use a strong sunscreen (+30 SPF), keep out of the sun between 10 AM and 4 PM. Use UV rated sunglasses. Don't use tanning booths.
7. Get your shots and screening tests
Get vaccinated. In winter get a flu shot if you are over 60 years of age. Get screening tests for different types of cancer: breast, cervical, lung (if you smoked heavily), colorrectal.
Blood tests to monitor cholesterol, triglycerides, fasting sugar levels are also useful to monitor your health.
Talk to your health care professional to learn more.
8. Protect yourself from STIs
Whether you are 15 or 85, you should protect yourself from Sexually Transmitted Infections (STIs). These can be difficult to cure (antibiotic resistant strains of germs) or may even cause cancer (like HPV - human papillomavirus).
Always use a condom and follow other safe-sex practices. Don't ever rely on your partner to have a condom. Carry one with you. Be prepared.
Staying Healthy Articles and Resources
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Cite this article:
A. Whittall. ©2018. Staying Healthy. Patagonia Wellness, 24 Oct. 2018. http://www.patagoniawellness.com/health/keep-healthy.html
Subject: Keep Healthy. Changes in your lifestyle so that you can stay healthy: articles, tips and advice.