What’s it means to be healthy? Is it simply not getting sick, or are there other elements to consider? In this article, I discuss the philosophy of health and the steps you need to take to maintain good health. Whether you’re looking to run your first 5k or lose 50 pounds, read on to learn how you can go from unhealthy to healthy in a few simple steps!
The foundation of a healthy diet is fresh fruits and vegetables. They’re jam-packed with fiber, vitamins, minerals and antioxidants—all nutrients that keep our bodies strong and functioning well. Protein from lean sources like chicken or turkey is a great way to help meet your daily requirements. And don’t forget good old water; it’s an essential part of every meal. All carbohydrates (breads, pasta, rice) should be consumed in moderation because they break down into sugar quickly in our bodies. Remember to eat foods slowly and chew thoroughly to aid your digestion process.
Getting enough sleep is just as important to your health as eating healthy, exercising and getting regular checkups zero digital group. However, many of us don’t always get enough sleep and it’s easy to overestimate how much we need. After all, we often feel drowsy when we’re tired or notice that our workday isn’t going well after a night of poor rest. But for most people (who aren’t overtired), you may be lacking adequate sleep if you’re not getting seven hours a day consistently. If you have trouble falling asleep—or staying asleep all night—talk to your doctor or see a therapist, who can help figure out what might be causing your sleepless nights. Your long-term health could depend on it.
No argument here—we all need to get more exercise. The government recommends that we aim for at least 150 minutes per week of moderate activity, like walking or jogging, or 75 minutes per week of vigorous activity, like running or swimming. For most people, it’s not as hard as you think. You could jog or walk your way through some beautiful scenery every day and even squeeze in a swim once you get there! If you have an older body, make sure that you check with your doctor before hitting the gym hard. Make sure they’re fine with your chosen form of exercise; it’ll also be important to monitor yourself while exercising so that you don’t push yourself too hard and cause damage by accident.
Everyone deals with stress from time to time. But if it’s becoming a regular part of your day-to-day life, you need to find ways to relieve that tension—and fast. When we feel stressed, our bodies release a hormone called cortisol. In small doses, cortisol can be helpful because it triggers fight or flight responses that prepare us for danger. Cortisol also motivates us to take action and get things done, so sometimes stress is good! The problem comes when we aren’t able to respond or when our response becomes chronic. This often leads to emotional eating in an attempt to self-soothe and deal with that stress.
Mindfulness and Meditation
One of the most powerful things we can do to support our health is to build a mindfulness practice. It’s been proven in studies to improve depression, anxiety and quality of life for people with chronic illness. The benefits go far beyond that. Check out Headspace and Calm for guided meditation apps you can use daily for free! Even just 10 minutes a day makes a huge difference.
The biggest mistake I see people making today is that they’re trying to do too much at once. They go on crash diets, start exercising like maniacs and expect results right away. The truth is that you can’t get healthy overnight, so be patient with yourself. If you set realistic goals for your cosmetic product health and fitness and take your time in trying to achieve them, then you’ll live a much more fulfilling lifestyle than if you try to do too much too fast. While it’s important to exercise daily (and I recommend it), focus on other parts of your life such as diet, personal goals and relationships. These things are just as important in leading a healthy lifestyle! It takes work but it’s worth it!
Those who can’t go more than a couple of days without a drink might have an alcohol use disorder. This is called alcohol dependence and it’s part of a group of conditions called substance use disorders. Nearly 24 million Americans are dependent on alcohol, or about one in every 13 adults. Dependence develops as tolerance increases and your body adapts to functioning with alcohol in your system. As you’re having drinks with friends or co-workers, think back over how much you’ve been drinking. Have you been going out more often than usual? Are these outings planned around certain types of drinks or brands? Are your nights ending in blackouts?
Drugs & Smoking
We all know how bad smoking is for our bodies, as it causes lung cancer, chronic obstructive pulmonary disease, stroke and heart attack. But what about nicotine replacement therapy? This is commonly used to help people stop smoking, but does it pose any health risks of its own? What about e-cigarettes and vaping devices? Are they actually better than regular cigarettes?