Lifestyle changes
- Dietitian.Lauren Hmede
- Mar 27, 2019
- 3 min read
Keys to Good Health
Sometimes you see changing lifestyle an over-helming task and you directly give up. Today I will help you to make some lifestyle changes that are small and easy yet they will do a great effect.
Become a flexitarian.
According to studies plant based diet is important for improving overall health.
You don’t need to go full-vegetarian so instead you may go semi-vegetarian while including few animal-based food. This diet will help you in weight loss in addition to lower risk of diabetes type 2, heart disease and inflammatory bowel disease.
Expand your palate's palette.
We all know that dietary guidelines focus on vegetables and fruits as half of your plate but they are not all equal and in order to have optimal nutrition you need to focus on multi-colour veggies and fruits.
Less sugar, more water.
It is important to swap water or flavoured water instead of sugary drinks, sodas and energy drinks.
According to studies sugary beverages have been linked to diabetes type 2, insulin resistance, heart attack, obesity and gout.
Move more, sit less.
Including physical avitivty as a normal part of your diet plan is really important. You need to have 150 minutes weekly of exercise. Stretch more and sit less.
Get enough rest.
Sleep deprivation has been linked to higher risk of diabetes, obesity and heart disease. So try to get enough sleep for 7-9 hours daily. If you feel not refreshed ounce you wake up try to go to your bed 15 minutes earlier.
Tame your stress.
Stress is a normal part of our daily routine and it is linked to heart disease, diabetes and blood pressure. Ounce you get stressed it is important to know how to deal with this situation so go to exercise, meditate or even have a talk with your friend. If problem is not solved consult a doctor.
Wash your hands.
It is an important process to avoid catching any germs. After you lather up with soap, scrub your palms, the backs of your hands, between your fingers, and under your nails for at least 20 seconds.
Limit your drinking.
It is true that drinking wine is good for overall health. But drinking alcohol in excess is linked to cancer and liver disease. So you need to limit your drink to one for women and 2 for men.
Steer clear of smoke.
Smoking is not just harming your lungs but it affects every organ in your body and it increases the risk of cancer and heart disease. Even second hand smoking is at risk so try to ask them for quitting smoking or at least to take it outside.
Map your family tree of health.
History of your family may not guarantee your fate but at least your genes can tell about some health cues. You may need to screen for diseases earlier especially if your relatives get some diseases at younger age. Let your doctor know your family history make diagnosis and treatment more easy.
Check in with your doctor.
Regular visits can help you catch problems early, when they're easier to treat and often cure. Stay on top of tests like cholesterol checks, mammograms, and prostate cancer screenings.
Use prescriptions correctly.
It is important to use medications upon doctor prescription and with the recommended doses. Missing doses or having a wrong prescription may lead to unwanted health issues.
Stay up to date on vaccines.
. You should get a flu shot every year, but you may also be due for a tetanus booster, a shingles vaccine, or a shot to protect against pneumonia. Ask your doctor what you might be missing and when you should get it.
Take baby steps.
Sometimes having too many goals become over helming so instead try to make some small changes and then grow with them to achieve bigger goals. So you may decide to get a healthy and nutritious breakfast at the beginning and ounce your goal is achieved you may move toward lunch or dinner.
Don't go it alone.
It is important to go through lifestyle changes with someone you trust and you love so you will create a supportive environment around you.
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