8 Ways to Maintain Your Health

 

 

If you follow the news consistently, or you’re interested in staying in shape and maintaining a healthy diet, you may have come across the term ‘biological age’ a time or two.

Your biological age describes how well your organs are aging. Sometimes, it can be completely different from your actual age. If your body is aging faster than it should be, it is possible to make changes to help wind back the clock.

Here are eight tips that may help to boost your health and slow the aging process.

 

Get More Exercise

If you don’t get any exercise or you go for a jog once in a blue moon, Spring is a great time to get fit. The nights are lighter and warmer and the days are longer.

You can easily get in a workout when you get home from work or early in the morning. Exercise keeps your body young and improves the efficiency of your major organs and systems. When you exercise, your circulation improves and you will build muscle strength and stamina.

You’ll also enjoy mental health benefits. Exercise releases endorphin’s, which make you feel good. It’s also a constructive way of channeling pent up frustration and anxiety.

Ideally, you should try and do five 30-minute sessions of moderate exercise every week. Go for a long walk or get out on your bike. Book yourself a spin class, or start training with a local intramural team.

Eat More Raw Fruits and Vegetables

Fruit and vegetables are excellent sources of vitamins and minerals. You should aim for five different portions of fruit and vegetables per day (there are lots of ways to sneak them in!)

It can be tricky to hit your target every day, especially if you’re on the go. However, there are some easy ways of increasing your intake.

Blend up fruit and vegetables to make smoothies or juices at home, or make your own soup. Add vegetables to basic tomato sauces for pasta dishes and be more creative with salads.

 

Make Your Meals at Home

If you’re guilty of relying on faster foods for breakfast or lunch and takeout for dinner, this is bound to take its toll on your health. There is little nutritional value in these foods, far too many preservatives, salt and fat and you’ll end up spending a lot of unnecessary money.

Try and cook at home instead. Many people assume that preparing healthy meals is expensive and time-consuming, but this isn’t true. You can rustle up nutritious meals in less than half an hour.

Salads, pasta, soups and fish dishes are all quick, healthy and inexpensive. If you have a hectic schedule and you don’t get home until late, try to plan ahead.

Create a menu and do your weekly grocery shopping in advance. Choose meals that are simple and satisfying. If you’re a novice in the kitchen, there are thousands of easy to follow recipes online.

Don’t forget about your snacks. Bringing fruit, protein and calcium rich yogurt or vegetables with a hummus dip are far better for you than the typical chips and candy.

Limit Your Alcohol Intake

Many people drink more than the recommended weekly intake of alcohol without even realizing it, especially when living a more social life. One glass of wine every evening and a big night out at the weekend can easily find you over.

Drinking in moderation is unlikely to cause major damage to your organs. However, drinking heavily can put you at risk for life-threatening illnesses.

Drinking increases your risk of cancer, heart disease and liver cirrhosis. If you’re not sure how much you drink in an average week, keep a journal. You could also use an app to record what you end up drinking each day.

You may not even need to reduce your intake but if you are drinking too much, and you’re worried about your alcohol intake don’t hesitate to seek professional advice. Consult your doctor, or contact a clinic like Cenegenics.

Do Your Best to Avoid or Reduce Stress

Stress affects us all to some degree at some point in our lives. It’s normal to feel stressed sometimes. However, it’s not healthy to feel like you’re constantly under pressure and battling against the tide. If you are stressed, take some time out for yourself.

Try some of the common coping mechanisms; breathing exercises, meditation, and exercise. Talk to someone close to you, or arrange to see your doctor.

Try to learn to recognize triggers and develop techniques to overcome them. Prolonged periods of stress can affect your mental and physical health.

 

Get enough sleep

Your body needs sleep to rest and recharge in order to be ready for the next day. If you don’t get enough sleep, you’ll feel sluggish during the day. If you struggle to sleep on a regular basis, you’ll soon notice that your mood changes and you it will become harder to maintain your focus.

You may become irritable in addition to feeling lethargic. Everyone has trouble sleeping from time to time, but if this is a regular occurrence, seek help. Try and get into a set routine so that your body gets used to going to bed and getting up at certain times.

Make sure your room is quiet and dark (remember those dimmers I mentioned?) Give yourself time to relax before you go to bed and try to clear your mind. Exercising during the day can help to combat insomnia.

 

Stay up to Date with Your Annual Physicals

Are you guilty of not heading to your doctor religiously? Are you long overdue a dental cleaning? It’s essential to keep up to date with all of your routine health checks.

These simple tests help to flag up any problems, and reduce the risk of illness. In some cases, missing appointments could make the difference between life and death.

Always make sure you’re up to date with all of the checks that monitor blood pressure and beyond.

Our health is something we should never take for granted. Making changes to your lifestyle can add years to your life expectancy and reduce your body age dramatically.

 

Stop smoking

This last tip is easier said than done. But it will have incredible benefits for your health and well-being. Smoking damages almost every organ in your body.

It is the leading case of premature death globally, and it increases the risk of all kinds of health problems. Quitting smoking isn’t easy, and it requires determination and willpower. Most people have many moments when they feel like throwing the towel in, but don’t give up.

Quitting will reduce your risk of heart disease, stroke and many forms of cancer. It will also save you a significant amount of money and prevent premature skin aging. You’ll also have a lower risk of dental health problems and respiratory illnesses.

If you would like to give up smoking, ask your doctor about local smoking cessation services and programs. Try to quit as part of a group or get a friend involved. Make a list of reasons why you want to quit and carry it around with you. Keep track of how much money you would have spent on cigarettes and treat yourself.

 

What are some steps you take to take care of your health?

 

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