A healthy lifestyle is one that takes care of your physical and mental needs, keeps you energetic and less prone to illness and disease. You can achieve a healthy lifestyle through a commitment to:
- A well-balanced and nutritional diet
- Regularly exercising to keep the mind and body strong
- Getting plenty to sleep
A 20-year population based EPIC study at Cambridge University has monitored the relationship between lifestyle and health of approximately 25,000 people over the age of 45. The study shows that those who refrain from smoking, remain physically active, drink a moderate amount of alcohol and eat five or more portions of vegetables or fruit a day, on average, are expected to live an extra 14 years than those who may not commit to the above mentioned lifestyle choices.
With that in mind, it’s time to look at how you can improve your health with a little help from Waterlogic. These five tips can be fashioned into the many high pressured working environments and will enable you to live a longer and healthier life.
The heart of a healthy lifestyle is a balanced diet
A balanced diet includes fruits, vegetables, grains, dairy and protein, and more importantly, is the fuel that ensures our body is strong enough to fight off illnesses. Try making small changes to your diet and assess your energy levels for one week. Do you feel sluggish after certain foods? Are you staying hydrated throughout the day?
A good starting point is to make a weekly shopping and meal planning list to avoid getting overwhelmed when you feel hungry throughout the day but are unable to find healthy foods in your kitchen. You can also inspiration from an already created meal planning guide.
Exercise for your brain and body
Exercising regularly contributes to improving your overall fitness, reduces your risk of some cancers, type 2 diabetes, dementia, stroke and a coronary heart disease. The benefits of exercise extend beyond the physical and research shows, exercising can boost our cognitive abilities, moods, emotions and can make a difference in your quality of sleep. More recently, exercise has been linked to being a catalyst in overcoming depression, with the support of therapies or medication approved and prescribed by your general practitioner.
The good news is that you don’t have to be running a marathon every week to feel these benefits. For many of us, a 30- minute walk a day can be enough. In fact, one study shows that spending 30-minutes outside, significantly reduces the chances of depression. You can use a pedometer to keep track of the steps you take and work to beat your target each day, week or month. If you’re struggling to begin exercising alone:
- Start small to help build your confidence
- Try exercising with a friend to help you stay disciplined
- Hire a personal trainer to keep your focused on your goals
Work at your own pace but if you start today, you’re already on the road to becoming a fitter and healthier you.
A doctor a day?
Although there’s no rule of thumb when it comes to visiting your general practitioner, once you reach the age of 40, annual health checkups are recommended to ensure your practitioner can prevent and spot any problems as early as possible. In addition to this, a visit to your dentist twice a year will help you keep on top of dental issues. Remember, prevention is better than the cure.
Meditation focuses on mindful movement and practical wellbeing to:
- Reduce mental stress and anxiety
- Improve your focus, concentration and productivity levels at home and work
Various studies have shown meditation has a number of neurological benefits and can increase your quality of life by boosting the immune system and supports people with managing chronic pain. The good news is that this life changing action can be practised in the comfort of your home, with the support of phone or tablet apps such as headspace that can guide you through the process.
Get more sleep
Did you know daytime consequences due to insufficient and broken sleep are a regular occurrence in Australian adults?
For most us, 7-8 hours of sleep every night is essential for long term health. Adequate sleep is essential when maintaining a healthy lifestyle and if you’re struggling to get enough sleep, try these useful tips:
- Set an alarm to go to bed & keep a consistent sleep schedule, even on weekends
- Take long, deep breaths when you wind down for the day to to feel calmer
- Avoid using your electronic devices at least an hour before going to bed to limit light exposure and encourage your muscles to relax