Life can be hectic, and there might appear to be so much going on in your life that you believe there isn’t enough time to care for your health. The truth is that excellent health can be overrated and undervalued, and humans tend to generally see the need to live healthy when their health or that of a close person fails. Don’t wait until you’re sick to start taking care of your health. Here are seven ways you can maintain your health.
1. Limit your sugar intake, and by extension, your sweet tooth. When you limit your sugar intake, you can reduce inflammation and consequently experience weight loss, and as a result, your risk of chronic diseases including type 2 diabetes and heart disease is reduced. Sugar consumption should be kept to fewer than 5% of total daily calories. For someone on a 2,000-calorie diet, this equates to around 2 tablespoons (25 grams) of sugar, and if you’re not on a diet, strive to maintain a healthy BMI.
2. Moderate exercise is recommended. Many people can be excessive with this all in the name of exercising. Exercise gently to improve your immune system. It’s also worth noting that frequent, moderate exercise reduces inflammation and aids in the regular regeneration of your immune cells. Brisk strolling, dancing, steady riding, jogging, swimming, and mild hiking are all examples of moderate exercise.
3. Take a probiotic pill and eat more fermented foods. Fermented foods are high in probiotic bacteria, which fill your digestive tract and aid in the maintenance of a healthy microbiota in your body. Yoghurt, Ogi, Iru, Sauerkraut, Kimchi, Kefir, and Natto are examples of fermented foods that can benefit your immune system. According to research, a thriving network of gut bacteria can also aid your immune cells in distinguishing between regular, healthy cells and hazardous invading organisms.
4. When it comes to alcohol, practice moderation. This is something that a lot of people don’t like to hear, but it’s true that your alcohol consumption must be reasonable for your health’s sake. High amounts of alcohol consumption, according to a review published in the journal Alcohol Research in 2015, can damage your body’s ability to fight infection and slow your recovery time for both wounds and illnesses.
5. Incorporate more whole plant meals and healthy fats into your diet. Whole plant meals, such as fruits, vegetables, nuts, seeds, and legumes, are high in nutrients and antioxidants, which may help you fight diseases. Antioxidants in these foods will help to reduce inflammation by combating unstable chemicals known as free radicals, which can cause inflammation when they pile up in high amounts in your body.
6. Furthermore, fruits and vegetables are high in vitamin C, which may help to shorten the duration of a cold. Healthy fats, such as those found in olive oil and salmon, can help your body fight germs by reducing inflammation. Chronic inflammation can inhibit your immune system, even though low-level inflammation is a common reaction to stress or injury.
7. Olive oil’s anti-inflammatory properties have been related to a lower incidence of chronic diseases like heart disease and type 2 diabetes. Furthermore, its anti-inflammatory characteristics may aid in the battle against disease-causing germs and viruses.
8. Get enough sleep, many busy workaholics don’t want to hear this because they need to keep going, but the truth is that sleep and immunity are inextricably linked. Adults should strive for seven hours of sleep per night, while teenagers require eight to ten hours and smaller children and newborns require up to fourteen hours.
If you’re having difficulties sleeping, consider restricting your screen time for an hour before bed, as blue light from your phone, TV, and computer can disrupt your circadian rhythm (a 24-hour cycle of physical, mental, and behavioural changes) or your body’s normal wake-sleep cycle. Sleeping in a fully dark room or wearing a sleep mask, going to bed at the same time every night, and exercising frequently are all good sleep hygiene ideas.