While there are a few people that have lived a long life of unhealthy choices, millions of them have died prematurely. Of course, no one has a guarantee of a long, healthy life. However, following guidelines such as not smoking, exercising, and eating well can contribute a lot towards a long, healthy life. The following are natural and effective ways to prolong your healthy life and address harmful diseases.
You don’t have to exercise only in a structured environment or gym. Instead, what matters is the time, intensity, and frequency in which a person exercises. A few minutes that are not consecutive are enough for keeping your body fit. For example, taking brisk and short walks at least two times a day is enough. Alternatively, 20 to 30-minutes spurts of activities that you love can go a long way to improve your overall health. An average of 150 minutes each week is enough to lose those extra calories that are increasing the odds of becoming obese. You can make the sessions shorter as long as your exercises are rigorous enough.
Have Enough Sleep
Sleep often restores the brain and has a significant impact on how people feel. Your diet could be the cause of the sleepless nights that have subjected you to a lot of stress. Food along with vitamins B12 and B6 relates to serotonin, which is a brain-based hormone that helps promote healthy sleep. For example, people can focus on diets such as unsaturated fats, lean protein, and complex carbohydrates to make their sleep more restful than before. You can also find other sleep tips and do exercises such as yoga.
Regardless of how old a person decides to quit smoking, your overall health can improve almost immediately. For example, research has revealed that the heart rate of a smoker drops within 20 minutes after stopping to smoke. Moreover, the levels of carbon monoxide in the blood might take only 12 hours to fall to normal after stopping to smoke. Your lung functions also get restored, and the risk of heart attack begins to drop a few weeks after stopping to smoke. It is never too late for a smoker that has already developed heart and lung complications to quit smoking. For example, non-smokers respond to treatment and heal when undergoing chemotherapy or surgery.
Giving up on smoking may also lower the risk of stem cell kidney developing or a cancer returning. The best way to start a no-smoking plan is to:
- set a quit date, map out ways to cope up with the new lifestyle.
- create a list of reasons to quit.
- inform family and friends about your intention to stop smoking.
- ultimately clear anything that might tempt you to smoke.
Make Smart Choices of Food
Of course, everyone needs enough energy to get through the day, but that doesn’t mean loading their body with extra calories. Eat more low-fat or fat-free dairy products such as vegetables, seafood, nuts, fruits, and whole grains. You can avoid drinks that contain calories that add no nutrients to your body. If one has to eat chocolate, then eat small amounts to keep calories levels low. While chocolate has some nutritional value, its high fats and sugar levels can be detrimental to your health. You might also need to avoid foods and drinks that contain added sugar.
However, the label on a food product may not suggest that it contains added sugar, but consumers might need to look out for ingredients such as molasses, fructose, and corn syrup. Consumers might need to plan their meals early enough to ward off anything that might tempt them to eat unhealthy food. You might also need to upgrade to healthier ingredients such as preparing an omelet with vegetables and egg whites instead of using sausages and cheese. You might also need to eat in smaller portions and slow down when eating to allow the body to feel full.