Good health can be measured in many ways. Weight, fitness, emotional well-being, and being ill and injury-free are among those few measures. Although it may be tempting to determine health by a single, absolute standard, it is actually an accumulation of factors that contribute to overall health.
There are three important things every day for healthy people: exercise, maintaining a nutritious diet, and getting a good night's sleep. However, this is not a one-size-fits-all equation." Said the Associate Program Director of the Internal Medicine Residency Program.
As we implement our proposals for the new year, prioritizing balance and a healthy lifestyle is more important than focusing on weight or spending hours in the gym. Here are small changes you can make daily to help establish optimal health.
The benefits of a regular exercise routine go much further than meeting weight loss goals. Regular exercise can help prevent disease due to the feel-good chemicals released during and after physical illness.
“First of all, people should find an exercise that they really enjoy doing. Forcing yourself into an exercise routine you don't like, just prepare yourself for failure. Once you find an activity that you like, you can start setting goals.
The recommended amount of weekly exercise is 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity.
150 minutes a week can be 20 minutes a day, 35–50 minutes every other day, or 1–1.5 hours twice a week.
"Getting enough sleep every night can improve immune function, memory, cognition and mood," Takhar said. While the benefits of a good night's sleep are many, many people skip sleep while negotiating a busy schedule. Healthy people need to make sleep a top priority in their lives.
People between 16 and 60 years of age should get 7 to 9 hours of sleep at night. People over 65 years of age should aim for 7 to 8 hours.
To optimize sleep, commit to a regular sleep schedule; Always get up and go to bed at the same time every day (even on weekends), avoid naps and don't hit the snooze button in the morning.
Eat healthy food
We live in a diet-focused society, and while fad diets can be popular, simply trying to eat well every day will provide better long-term results for most people. "A balanced diet is very important; it keeps you healthy and is also an investment for your future health.
Ideal balance of dietary nutrients:
- 40 to 60 percent carbohydrate
- 10 to 30 percent protein
- 10 to 30 percent fat
Remember that the sources of these nutrients are not created equally, as both good and bad are carbs, protein and fat.
Good carbs are high in fiber and have a low glycemic index. Choose whole grains, fruits and vegetables, and avoid refined carbs and added sugar.
Good proteins often come from lean meats and beans, and only rarely from red meats.
Good fats are monounsaturated and polyunsaturated fats, as they come from salmon, nuts, and avocados. People should avoid trans fat and saturated fat.
What about "cheat" food?
Even people who eat well regularly may like to eat the occasional burger, and that's fine. For many people, being too restrictive about their diet can cause more harm than good in the long run.
“Start on a balanced diet with foods with a low glycemic index on a daily basis. Eating once or twice a week is fine, when you don't eat well regularly, but many people find that when they are eating well daily, they 'cheat' the food. Give.
Drinking enough water is an integral part of good health; It helps flush out toxins, carry nutrients and aids in cell renewal. Dehydration can cause myriad health problems including chronic fatigue and dry skin.
Most men over the age of 19 should get at least 11–12 8-ounce glasses of water per day and women should aim for 8-9 glasses.
However, when in doubt, drink more water than the recommended amount. Note that unless you drink more than the recommended amount or you have no current medical condition, such as heart disease or kidney or liver problems.
Enjoy a relaxing time
Even if you are getting 8 hours of sleep at night, your other 16 waking hours will not just be devoted to commitments, exercise and eating well. Self-care is essential to living a healthy and balanced lifestyle, so it is important to make time for your day so that you can do activities that make you happy and help you release stress.
This can be especially beneficial if you can unplug and delete your phone while dedicating your time to your phone.