For most people, 2020 has not been a great year. It has taken a toll on the mental, spiritual, and physical health of many. It, therefore, comes as no surprise that individuals may be looking for ways to jumpstart the New Year in a way that will make their lives better. This generally includes taking care of their health and overall wellbeing. If this is one of your goals for 2021, you are in luck. We have come up with a few simple and practical tips you can adopt to ensure you remain healthy for the better part of the year.
Mind What Is in Your Plate
The first step towards achieving a healthier body is to be mindful of what you put in your mouth. Try as much as possible to eat a combination of various food groups that include vegetables, fruits, nuts, legumes, and whole grains. Adults need to eat a minimum of 5 portions (400 grams) of fruits and vegetables per day. Food preparation is also crucial. The key to proper food preparation include:
● Keeping all foodstuffs clean;
● Separating cooked and raw foods;
● Ensuring food is thoroughly cooked;
● Maintaining all foods at safe temperatures;
● Using safe raw materials and water to clean, cook, and preserve food.
Limit Alcohol Intake
It is best to eliminate alcohol from your life. If this is not possible, limit the consumption of alcohol to the bare minimum. This will help lower the risk of getting diseases, such as depression, liver cirrhosis, heart diseases, some cancers, and many others.
After going a few weeks without a drop of alcohol, you will notice that your day-to-day health will improve drastically. This is mostly because alcohol is known to weaken the immune system. The function of the liver may also improve after some time. The organ gets a chance to focus on its core duty instead of processing and eliminating alcohol.
To help reduce alcohol consumption, you can turn to more interesting things. For instance, you can choose to play free slots and other games at Vulkan Bet online casino so that your mind gets occupied so that you are not always thinking about alcohol.
Reduce Intake of Salt, Sugar, and Harmful Fats
World Health Organization states that consumption of high sodium can contribute to high blood pressure and also increase the risk of stroke and heart disease. WHO member countries have purposed to reduce the global intake of salt by at least 30% in 2025.
It is recommended that you reduce salt intake to about 5 grams per day which amounts to 1 teaspoon. Your sugar intake should account for 12 teaspoons or 50 grams for an adult. It is also important to make sure you reduce the intake of harmful fats. Instead, focus on good fats like avocado, nuts, fish, cream & cheese, and coconut oil. The fats you should limit include Trans fats present in fried foods, baked foods, cooking oils, spreads, and pre-packaged foods and snacks.
Smoking is bad for your health. It can increase the risk of getting certain cancers, destroy your lungs, and harm your gums and skin, among other vices. If you are a smoker, you may argue that it is addictive, and quitting is quite challenging. The good news is that quitting is not impossible. With the right frame of mind and consistency, you can kick this bad habit to the curb. You will enjoy numerous perks after you make the wise decision to quit smoking, and this includes:
● Longer life expectancy;
● Your sense of taste and smell will improve because smoking interferes with these senses;
● You get to save money (smoking is an expensive habit);
● You will feel healthier and more energetic;
● You will protect your loved ones and those around you. This is because cigarette smoke does not only harm the smoker but everyone who inhales it.
Become More Active
There is no doubt that staying active is one of the best ways to stay healthy. Being physically active is known to improve the quality of life and well-being. Check out some of the ways that physical exercises can make your life better:
▪ Keep you Physically Able and Fit – If you do not work out regularly, your body will slowly lose its stamina, strength, and ability to properly function. Working out will increase your muscle strength, and it will increase your ability to take part in other physical activities.
▪ Allows You to “Feel Good” – Engaging in regular physical activity can naturally lift your mood. This is because it helps to relieve anxiety, stress, anger, and depression.
▪ Keeps Diseases at Bay – Working out regularly may mean that you will see your doctor less often. Failing to engage in physical exercises can increase your risk of developing stroke and heart disease. Staying active can help you lower blood pressure, prevent bone loss, improve blood circulation, boost good cholesterol levels, and keep your weight under control, amongst other perks. Staying physically active can also help you enjoy deep sleep, which is essential for growth, physical renewal, and hormonal regulation.
▪ Help You Live Longer – Studies confirm that individuals who are physically active and maintain healthy weight outlive people who are obese and not active. It can also help you enjoy greater independence for longer, even when growing older.
Go for Medical Tests
It is important for individuals to regularly check their blood pressure. This is because if it is left uncontrolled, hypertension or high blood pressure can cause brain, heart, kidney, and other diseases. Other than blood pressure, you should also be screened and tested for illnesses like HPV, HIV, Tuberculosis, Hepatitis B, and other Sexually Transmitted Diseases (STDs). Do not forget to cover sneezes and coughs to protect those around you from contagious viruses and infections. Furthermore, it also helps to get appropriate vaccinations that help to protect against certain diseases like the ones listed in the table below.
In line with this, it is also crucial to get preventive health screenings, especially when growing older: schedule prostate screenings, mammograms, colonoscopies, skin cancer screening, and bone density scans. Regular check-ups ensure good health because doctors can discover potential health problems before they blow up.