Being physically healthy enables you to have better overall health, including in your relationships. You only get one body, so taking care of it is important. By knowing your body, and your family’s health history, you can start to figure out what is “normal” for you.
Here are some tips for taking care of your body:
1. Sleep
Doctors recommend that an adult get an average of 7-8 hours of sleep each night. Although sleep needs are individual and some people do need more rest than others, the effects of chronic sleep deprivation are far-reaching. Even adults can have trouble sleeping because of sensory issues. Sleep deprivation affects our mood, our concentration, our attention, our memory, our ability to fight off infection, our libido, and our judgment. Inadequate sleep can also lead to weight gain, depression, car accidents, potentially fatal errors, and cause serious health problems such as stroke, heart attack or diabetes.
Hydration
Even mild dehydration can affect your energy level and your mood. Many doctors still recommend that adults drink eight 8oz. glasses of water per day, but that amount may need to be higher or lower depending on other factors such as your level of physical activity and your size. New research suggests taking your weight, dividing it in two and drinking that number in ounces per day. Start by adding just one extra glass of water a day to what you are already drinking. You may soon see an increase in your energy.
Eat a healthy diet
Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
Quick morning meditation.
A quick five or ten-minute meditation each morning will help balance your mind for the busy day ahead. Take a few moments to relax before you begin preparing for the day. Think about all the things you are grateful for and give yourself some positive encouragement. This will boost your mental health and approach towards the day.
Exercise
Many people think of exercise as just being for weight loss, but it does far more than that. It helps combat disease such as high blood pressure, depression, certain types of cancer, stroke, heart disease, and type 2 diabetes. It boosts certain brain chemicals which leaves you feeling happier and more relaxed than before. Exercise boosts your energy, and helps you get a better sleep.
We make all kinds of excuses as to why we can’t exercise (time, kids, health, etc.), but all of us can do this one simple thing: move more. Park further away. Take the stairs. Dance in your kitchen. Use soup cans to do curls. Play tag with your kids at the park. Exercising will not only make you more physically fit, but it will also increase your energy, improve your strength, keep diseases at bay and increase your mental health as well.
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