Everyone has experienced those well-meaning times when they decide to join the gym, work out daily, and lose weight by 20 pounds. However, research shows that only 49% of people exercise regularly. While you should always seek to achieve these goals, the path does not always have to entail drastic changes. There are several minor measures you can take to enhance your general health. Here are a few you should consider to get the desired outcome.
Did you know that eating too fast might lead to weight gain? According to a study, persons who eat more quickly are more likely to be overweight than people who eat more slowly. According to one study, middle-aged women are 115% more likely to experience this. As you eat, your body produces fullness hormones, which alert your brain that you have had enough and should stop. However, because this process takes around 20 minutes, fast eaters may consume too much food and only get the signal later. This explains the ‘post buffet bloat’ you may experience after a great dinner. Make a conscious effort to eat slowly the next time you have a meal and note the effect on your appetite.
Increase your water consumption
You have probably heard the phrase “drink eight glasses of water a day,” but few people actually do. Instead, they tally their overall liquid consumption, which includes sodas, coffee, and other beverages. However, water makes up around 60% of the human body, depending on age. Drinking more water has various advantages, including helping you regulate your calorie intake, energising your muscles, keeping your kidneys healthy, and hydrating your skin. You will also notice that you have less desire for sugary or unhealthy beverages, so keep this in mind.
Eat more fruits and vegetables
A health survey of over 65,000 people indicated that persons who ate the most fruits and vegetables every day had a 42% lower chance of dying than those who ate less than one serving per day. However, you should eat more fresh foods because frozen and canned fruit have been shown to raise the risk of death by 17%. Do you want to know how to incorporate more fruits and veggies into your diet? Consider eating some after lunch. You can also snack on them instead of junk foods.
Physical activity is defined as any muscle action that necessitates energy expenditure. This involves exercises and activities done while working, playing, travelling, and indulging in recreational activities. The amount of physical activity required differs by age, but individuals aged 18 to 64 years should engage in at least 150 minutes of physical exercise every week. It’s also worth noting that indulging in strength training after 50 has many advantages, including improved functional fitness, enhancing insulin sensitivity, and boosting heart or cardiovascular health. To get extra health advantages, increase physical activity to 300 minutes per week.
More smiles and laughter
This is one of the most basic but effective improvements you can make to enhance your health. What makes this work? You breathe deeper and take in more air when you laugh, which stimulates your heart, lungs, and muscles. It also boosts endorphins created by your brains, which have a favourable impact on your physiology and emotions. This puts you in a healthier, happier condition. So go ahead and grin frequently and add more fun to your days. Laughter may be the greatest medicine at times.
Take vitamin D if you are lacking
Many people do not get enough vitamin D. However, keeping appropriate vitamin D levels can maximise your health by enhancing bone strength, decreasing depressive symptoms, boosting your immune system, and reducing your risk of cancer. Your vitamin D levels may be low if you do not spend a lot of time outside. As a tip, have your levels evaluated so you can rectify them with vitamin D supplements if necessary.
Regularly check your blood pressure levels
Popularly known as the silent killer, many people with hypertension are unaware of the condition. Hypertension, if not treated, can cause heart disease, brain and renal disorders. Have your blood pressure checked by a certified health personnel on a regular basis so you know what your readings are. Talk to a health professional if your blood pressure reading is too high. This is important for hypertension prevention and management.
Staying in good health is achievable, and you don’t have to go through complex steps. Hopefully, you’ll consider the strategies discussed above to remain fit and live long.