The well-being and vitality that we experience in our daily lives are inextricably linked to the state of our physical health. Our bodies are not indestructible, so we must properly care for them.
This is especially true if we want to savour every moment and live life to the fullest, just like the inhabitants of Ogimi, an idyllic town on Okinawa Island in Japan. It is worth noting that this town has the highest number of centenarians globally, which is impressive considering the prevalence of unhealthy eating habits.
Although they are a lot of reasons for good health, there are some basic practices we should imbibe every day.
Awareness of practices that can improve wellness for optimal health is essential. Here are five of the most common ones:
1. Hydrating Your Body: Drinking water is essential for good health. Water helps regulate body temperature, lubricate joints, protect organs, promote healthy skin, and transport nutrients and oxygen to cells. Drinking enough water can also help prevent dehydration, leading to fatigue, headaches, and other health problems.
In addition, drinking water has been linked to several health benefits. For example, drinking water may help with weight loss by increasing feelings of fullness and boosting metabolism. Drinking water may also help reduce the risk of kidney stones, constipation, and certain types of cancer.
2. Sleep: Maintaining a healthy immune system is essential for well-being. Sleeping well each night is a crucial factor significantly impacting our immune system’s health.
It is a well-established fact that insufficient sleep can weaken the body’s natural defences against infections and diseases.
When we sleep, our body produces cytokines, essential proteins that help fight inflammation and infections. Without adequate sleep, the body may struggle to make enough cytokines to combat harmful invaders effectively.
Lack of sleep can negatively affect the production of antibodies, a crucial protein that identifies and neutralise toxic substances in the body. Therefore, prioritising quality sleep each night is paramount to ensure a strong and healthy immune system.
Using electronic devices before bedtime can interfere with sleep by disrupting the body’s internal clock or circadian rhythm. This leads to poor sleep quality, fatigue, and weight gain.
Sleep is essential for your physical and mental health. Aim for 7-8 hours of sleep per night.
3. Breakfast is often referred to as the most important meal of the day for a good re Here are some reasons breakfast is essential:
Provides energy: Breakfast gives the body the energy it needs to start the day. After an overnight fast, the body needs fuel to power through the morning.
Boosts metabolism: Eating breakfast can help boost metabolism, leading to better weight management.
Improves cognitive function: Eating breakfast has been linked to improved cognitive function, including better memory and concentration.
Eating breakfast can help regulate blood sugar levels and benefit people with diabetes or those at risk of developing the condition.
Eating breakfast can help reduce overall calorie intake by reducing hunger and preventing overeating later in the day.
Breakfast can provide essential nutrients such as fiber, vitamins, and minerals for overall health and well-being.
It is important to note that not all breakfasts are created equal. A healthy breakfast should balance protein, complex carbohydrates, and healthy fats. Healthy breakfast options include oatmeal with nuts and fruit, whole-grain toast with avocado and eggs, or a smoothie and vegetables.
4. Regular Exercise. Physical activity can help improve brain health, manage weight, reduce disease risk, strengthen bones and muscles, and enhance the ability to do everyday activities. The World Health Organization (WHO) also notes that physical activity contributes to preventing and managing noncommunicable diseases such as cardiovascular diseases, cancer, and diabetes and can reduce symptoms of depression and anxiety while enhancing thinking, learning, and judgement skills.
According to research, it is recommended that adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities, at least two days per week.
5. Take care of your Gut Health: Nutrition plays a crucial role in our gut health. Gut health begins with what we consume; we should be deliberate about consuming a healthy diet that contains all the essential nutrients that heal and nourishes our body.
If you want healthy gut health, you should avoid processed foods, sugar and alcoholic beverages at all costs.
Alcohol is also a diuretic, which makes you pee more often and thus makes your body lose water. Many people don’t realise alcohol has calories—around 7 per gram! Many people think they can eat whatever they want when drinking. But what are we doing when we drink? We’re dehydrating ourselves! There’s no way around this one—if you want to be healthy, avoid alcohol.”
When you drink alcohol, it increases your blood pressure and heart rate. You may not notice it initially because you feel a slight euphoria from the alcohol’s effects. But over time, this can lead to serious health problems like liver damage, heart disease, certain cancers and heart failure.
6. Stress is normal but can cause health problems if not managed effectively. Reduce stress by taking time each day for relaxation, meditation or exercise.
When you feel stressed, take 15 minutes daily to meditate or walk outside.
In Conclusion, a healthy lifestyle promotes emotional and physical well-being. But there is no denying that our surroundings greatly impact our mental and physical health.
If you want to live a long and happy life, you must make it your mission to be surrounded by positive influences daily!
