4 Habits That Can Transform Your General Health
Did you know that citizens can prevent nearly half of all deaths in the United States through simple lifestyle changes? Good health has therefore become a top priority in today’s fast-paced world. The rise of junk food and inactivity has made people more susceptible to a wide range of diseases. It is consequently advisable to develop certain conscious habits that will help you maintain a healthy lifestyle. Here are four of such practices that will help improve your overall health.
- Exercise
According to the World Health Organization (WHO), people who do not get enough exercise are more likely to die prematurely. Inactivity tends to facilitate the development and progression of conditions like heart disease, obesity, and stroke. The Canadian Physical Activity Guidelines recommend that everyone needs about two and a half hours of moderate aerobic exercises weekly. Therefore, try to squeeze in brisk walking, cycling, or swimming into your weekly schedules. Staying active is widely acknowledged as helpful in maintaining healthy blood pressure, checking obesity, reducing heart disease risk, amongst other numerous benefits.
- Eat right
Research proves that unhealthy eating habits alone are responsible for the deaths of over four hundred thousand Americans annually. Since nutrition is key to our general well-being, this is a very worrying reality. To remedy this situation, the 2015-2020 dietary guidelines for Americans recommend developing a healthy eating pattern. These guidelines involve reducing calories and saturated fats and opting for vegetables, whole grains, and fruits in your diet. Food is also known to fight disease in the body. Consider enrolling in a helpful diet program like the KB Wellness arrangement to learn about ways to boost your immune benefits from good nutrition.
- Get enough sleep
A review of fifteen (15) studies reveals that consistently getting less than seven to eight hours of sleep predisposes you to heart disease and stroke. Not getting enough sleep also causes obesity and depression in individuals. These facts should be enough motivation for you to sleep early from now on. For optimum health, you should get at least eight (8) hours of sleep. The National Sleep Foundation also recommends putting your phone away at least thirty (30) minutes before you go to bed. This is because the blue light from your phone screen suppresses melatonin, the sleep hormone. Try replacing your children’s on-screen bedtime with bedtime reading instead. Typical benefits of a good night’s sleep are widely known to include improved memory and reduced stress.
- Try meditation
Meditation does wonders for our cognitive function. Studies have shown that a lot of meditation styles increased alertness in older volunteers. Research from Harvard Medical School in 2011 revealed that meditation was effective in reducing stress and improving concentration and decision making. A study by Stanford University in 2009 was conclusive on yoga being effective in anxiety management. Try mindful meditation by taking a yoga class or dedicate the first few minutes after waking up daily to a little quiet time in your bed in a meditative state. This will help you to always start your day in good spirits and reap the long-term benefits of this habit over time.
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