No one is trying to be sick. At the very least, illness is both an inconvenience and an expense.
Not only do you feel bad, but when you’re sick, you may not be able to go to work or school, earn any money, or take care of your family. You might even need someone to look after you, and you might have to pay for expensive treatments.
Well, it’s been said that “prevention is better than cure.”
Certain illnesses can not be prevented. However, there’s a lot you can do to slow down or even eliminate the onset of stress or illness. Consider certain things you can do today to get on the path to safety.
Manage Your Surroundings
You’ve decided to eat better, but the ice cream tub in your freezer seems to have your name written all over it. The situation we put ourselves in, influences our success in building good habits and breaking bad ones.
A popular adage says; “The shrewd one sees the danger and conceals himself, but the inexperienced keep on going and suffer the consequences.”
The advice, huh? Just to think ahead. By doing so, we can carefully avoid situations that could undermine our aims, like stress or other illnesses, and so we can actively put ourselves in a more favorable position.
In short, we are wise to manage our surroundings.
Watch Out For What You Eat
Without good nutrition good health is unlikely, so you need a regular, balanced diet for good nutrition. You may need to weigh your salt, fat, and sugar consumption, and you should be monitoring your serving sizes.
Select whole grain foods when you buy bread, cereal, pasta and rice. Include fruits and vegetables in your diet, and vary what you’re eating.
These are richer in nutrients and fiber than processed grain alternatives.
As for protein, eat small and lean amounts of meat and poultry and if possible aim to include fish a few days a week.
Sugar and solid fats is what our body craves the most, but we risk becoming overweight. To lessen this risk, drink water rather than sweet beverages. Instead of sweets, eat more fruits.
Reduce the consumption of solid fats such as sausages, beef, butter, cakes, cheese and biscuits. And you may want to use safer oils to cook.
Too much salt, or sodium, will raise your blood pressure to an unhealthy level. To keep your sodium intake low, use the food packaging details.
Safer to use herbs and spices, instead of salt, to flavor your meals.
How much you eat can be just as important as what you eat. So the key to this is, do not keep eating after you are no longer hungry.
Stay Physically Active
Irrespective of your age, you need regular physical activity to keep you in good shape. A lot of people do not exercise enough today. Why is it so important to exercise?
Staying physically active can help you:
- Stay mobile
- Maintain strong bones and muscles
- Achieve or maintain a healthy weight
- Sleep well
- Lower your risk of suffering from depression
The type of physical activity that is right for you depends on your age and health, so it would be wise to check with your doctor before you start any new exercise program.
Children and adolescents should get at least 60 minutes of moderate to vigorous activity per day, according to various guidelines. Adults should consider 150 minutes of moderate activity or 75 minutes of vigorous activity per week.
Choose the activity that’s fun for you. You might consider basketball, tennis, soccer, brisk walking, cycling, wood chopping, swimming, jogging, or some other aerobic exercises.
A general guide to know whether an activity is moderate or vigorous: moderate activities make you sweat, but vigorous exercises makes it hard for you to hold a conversation while doing it.
Realistic View For Physical Activity
There’s a popular notion that it takes 21 days to cement a new habit. In reality, research shows that it may take less time for some people and more time for others, to make significant changes. This however should not discourage you.
Think of this scenario: You want to start a habit of exercising three times a week. You lay out a plan, but yet this is how it goes:
- First week, you meet your goal
- Second week, you miss a day
- Third week, you are back on track
- Fourth week, you barely exercise once
- On the fifth week, you reach your goal again, and from that point on, you meet it each week.
What do we see in this scenario? It took five weeks to accomplish your goal. To some that may seem like a long time, but once you reach your goal, you will be glad you have cultivated a new habit.
Long range view! What counts in the end is, not how many times we fall, but how many times we get up again.
Expect to face some setbacks as you work towards your goal. But never take your focus away from your goal.
“Fix your gaze straight ahead of you.”
Be Realistic With Yourself
It can be tempting to quickly try to improve everything about your life. You tell yourself, ‘I’m going to start exercising this week and start eating healthy this week.’ And you may even add a few more goals.
But trying to meet all of your goals at the same time is a sure way to accomplish none of them.
An unassuming individual is realistic. You understand that your time, energy, and money have limits.
So instead of trying to change everything at once, you’re making gradual improvements. Getting good sleep is a good start.
Get Enough Sleep
The amount of sleep needed varies from person to person. Adolescents need 9 to 10 hours per day, and adults need from 7 to 8 hours of sleep per day.
Rest or sleep should not be considered optional. Experts say that sufficient sleep is important for:
- Disease prevention
- Cardiovascular health
- Maintaining the right balance of hormones that impact metabolism and weight
- Learning and retention of new information
Do we need good reasons to want to get enough rest?. Insufficient sleep has been linked to obesity, depression, heart disease, diabetes, and tragic accidents.
Maintaining Your Health
Make it more difficult to do the wrong thing. For example, if you want to remove junk food from your diet, try not to keep the food you know is not good for you in your kitchen. This way, giving in when the temptation hits would take more effort than not giving in.
Make doing the right thing easier. For example, if you plan to exercise first thing in the morning, set your workout clothes next to your bed the night before. The easier it is to get started, the more likely it;s to follow through.
Your health is affected by realities over which you have no control. Such as economic conditions, the availability of resources, and so on. However, it should be within your means to adopt at least some suggestions given in this article.
As the wise man of ancient times put it, “the shrewd one sees the danger and conceals himself.”