Two of the greatest possessions on earth are a healthy mind and body. Without both, experiencing life to the fullest and doing everything you want to do become more of a challenge. Unless doctors can figure out how to transplant a consciousness to another living body, you only have this one chance to live. Taking care of your overall health should be your priority.
Follow these 5 simple ways to become healthier
#1. Soak up Some Sun
Sunshine has tons of health benefits for you. Soaking up some sun helps boosts your mood by increasing serotonin and melatonin levels and combats symptoms of Seasonal Affective Disorder (SAD), which a form of depression triggered by the changing seasons.
Exposure to sunlight also helps regulate your circadian rhythm, also known as your sleep-wake cycle. Spending at least 5 to 15 minutes in the sun (without sunscreen) allows the body to create enough Vitamin D, which is essential for calcium absorption, bone growth, and resistance against diseases.
Sunlight also has natural sanitizing powers, so hanging your laundry in the sun and letting in natural light at home can eliminate germs and bacteria in your environment, preventing certain infections.
#2. Include More Vegetables in Your Diet
Vegetables, the non-starchy kind, is incredibly good for your body. They provide with the vitamins, minerals, and fibers that your body needs to be healthy.
Leafy green vegetables, like kale, spinach, cabbage, and watercress, are rich in vitamin K (which helps blood clot and prevent bleeding), vitamin C (for protection against certain immune system deficiencies and illnesses), vitamin A (essential for boosting the immune system, helping vision in low light, keeping skin and lining on certain body parts healthy).
Carrots, which is also rich in vitamin A, contains an antioxidant called beta-carotene that helps with cancer prevention. Garlic isn’t just good for flavoring food; its primary active compound called allicin provides plenty of health benefits, including lowering blood triglyceride levels, regulating blood sugar, and promoting heart health.
If you want to lose weight, replacing high-density foods with green leafy vegetables, carrots, cauliflower, celery, and low-density food can help you shed the pounds faster.
Non-starchy vegetables offer numerous health benefits, and these facts are barely scratching the surface.
#3. Eat and Drink Less Sugar
Sugar is one of your worst enemies in the quest of becoming healthier. Eating and drinking sugar-laden food and drinks increases your risk of getting type 2 diabetes, heart disease, and certain cancers. Drinking sugar-sweetened and carbonated beverages also damage your teeth.
Refined sugar lowers the efficiency of your white blood cells, hindering your resistance against certain diseases and infection. When sugar enters the body, it sticks to protein in the bloodstream like a parasite, damaging collagen and elastin production, which causes premature aging.
Added sugar has little to no benefit, and it does a lot of damage to the body. Limit your daily sugar intake to 150 calories per day (37.5 grams or 9 teaspoons) for men and 100 calories per day (25 grams or 6 teaspoons) for women.
#4. Stay Active
You’ve probably heard this advice countless times, but it can’t be stressed enough. Exercising daily and staying active is vital to keeping a healthy mind and body. An average adult needs at least 30 minutes of moderate exercise every day.
Some people have this mistaken notion that they have to go to the gym to exercise. You don’t need to. Regular physical activities, like walking (brisk walking at that, climbing the stair, and lifting heavy objects, count as exercise too. Even if you don’t train like an athlete, staying active every day will keep your body strong and healthy.
If you want a fun and challenging way to stay active, take up a hobby that will exercise your body and mind and get you outdoors. Unlike working out in the gym, doing outdoor activities is much more than exercise. Spending time outdoors stimulates the mind, helps you gain a new perspective, teaches you valuable survival skills, and strengthens your relationship with nature.
Biking or cycling is fun and challenging outdoor activity to try. It’s a relatively low-impact exercise, which means it won’t cause serious injuries and strain on your muscles and joints. It strengthens your quads, calves, and hamstrings. Pedaling on wheels while stirring enhances your balance and coordination.
Cycling also qualifies as an aerobic exercise, so it promotes heart health, helps control blood pressure, regulates weight, and boosts the immune system. Plus, you can increase the challenge later to push your body and endurance to the limit. There are tools, such as cycling power meters and fitness monitor apps, to track your cycling progress, so you know when to up the ante.
Yoga, swimming, mountain climbing, hiking, and kayaking are also excellent activities to get fit and spend time outdoors.
#5. Take a Mental Health Day
You to eat a well-balanced diet, exercise daily, get at least 7 hours of sleep at nights, and stay hydrated to be healthy, but sometimes, all of those aren’t enough to keep you mentally healthy. Life takes a toll on everyone maybe it’s also doing wearing on you.
When you feel overwhelmed with everything in your life, take a mental health day. Log out of social media, and turn off your phone. Take a long relaxing bath, and wear your comfiest pajamas. Enjoy some tea with honey, sit down, and relax. You can start on that book you’ve wanted to read while enjoying the quiet. Or you can listen to your favorite playlist and do whatever.
Leave your worries for another day. For today, all you have to do is enjoy a lazy day and give yourself time to breathe.
The Importance of Self-Care
Self-care is the best gift you can give yourself. You can’t face life’s challenges and emerge victorious when you’re not well-physically, mentally, emotionally, and spiritually. Spend time outdoors and in the sun. Eat delicious food that’s good for your body. Exercise your mind and body. When life tires you down, take time to unfocus, rest, and renew your mind. Treat yourself well because you deserve it.