We all know that being healthy is important, but how do you go about improving your health? In many cases, making simple, small changes can make a big difference to your mental and physical well-being. In this guide, we’ll share some easy, accessible steps to boost your health.
Exercise
Increasing the amount of exercise you do is the first item on the list, as it’s one of the most powerful and effective ways to supercharge mental and physical health. Exercising regularly is a brilliant way to protect your mind and body. If you don’t already exercise frequently, try to increase activity levels steadily in the weeks and months ahead. Start with a simple, realistic target, such as walking 5,000 steps per day or going to an exercise class twice a week. As you get fitter, you can make the sessions longer or more intense, or adjust your goal to 7,000 or 10,000 steps, for example. Exercising is proven to lower the risk of health conditions, including heart disease, type 2 diabetes and high blood pressure, and it also reduces stress and makes you feel good.
If you’ve tried to get into exercise in the past, and you’ve lost motivation quickly, make exercise fun. Try different activities, explore a variety of environments and get your friends, roommates or work colleagues involved. From rock climbing, hiking and trampolining to dance, yoga and spin classes, outdoor fitness sessions and playing team sports, there are endless ways to get fit. Set yourself targets, reward achievements and vary workouts.
Diet
The word diet has become synonymous with weight gain or loss for many of us. While it’s important to understand the connection between your diet and the numbers on the scale, it’s crucial to prioritize nutrition. Your diet doesn’t just impact your body weight. It plays a vital role in your health and well-being. Aim to follow a healthy eating plan, which provides your body with the nutrients it needs. Simple things like increasing the amount of whole grains you eat, moderating your intake of sugar and saturated fats and ensuring you get enough fiber and protein can make an incredible difference.
It’s important to seek advice if you’re thinking about changing your diet or trying something new. Vegetarianism and veganism have become very popular in recent years. Statistics suggest that the proportion of people who follow a vegan diet has increased from 3% to 5% in the US since 2020. Speak to your doctor or a dietitian and read useful articles on reputable websites if you’re looking for a vegan diet guide or plant-based or meat-free recipes. It’s critical to make sure that your diet caters to your needs if you have underlying health conditions. If you are trying to lose weight, resist the temptation to experiment with miracle cures or fad diets you come across online. Fad diets often restrict calorie intake dramatically or cut out entire food groups. You may lose a lot of weight rapidly, but these plans are usually not sustainable or nutritious.
Stress
Over 50% of Americans feel stressed about daily life. The most common causes of severe stress include money worries, work-related pressures and concern about global uncertainty and instability. Stress can trigger a positive reaction in some people but it is often detrimental, especially if it is left untreated. Managing stress can help you to lower the risk of anxiety and depression, boost immunity and reduce the risk of sleep troubles.
There are several self-help techniques you can use to prevent or control symptoms of stress. Regular exercise is hugely beneficial as it can help you to clear your mind, express yourself and channel emotions positively. It’s also advantageous to make time for yourself and ensure that you get enough rest and downtime. Try to identify triggers and limit exposure and devote as much time as possible to activities that help you to relax and feel happy and calm. Breathing exercises, meditation, aromatherapy and massage therapy can also reduce stress.
If you experience signs of severe stress, or self-help methods are not working, speak to your doctor, see a therapist, or try talking to somebody you trust about how you feel. There are treatment options available.
Sleep
Sleep is crucial for good physical and mental health. We all have sleepless or disturbed nights from time to time but many people experience chronic sleep troubles. Over a third of adults in the US don’t get enough sleep. A lack of sleep can impact immunity as well as affecting energy levels, concentration, performance at work or college and mental health. When you sleep, your body undergoes critical repairs and restorative processes. If you’re not sleeping, your body and mind will suffer.
If you are prone to insomnia, or you feel tired all the time, it’s beneficial to try to remedy sleep troubles. Start by adjusting your routine. If you’re up until the early hours most days, try to get into the habit of going to bed earlier. Set a specific bedtime to modify your body clock. If you have a routine, you’ll start to feel tired when you get closer to your bedtime and you can ensure that you get enough sleep. Experts recommend around 7 hours per night. Avoid eating and drinking caffeine and alcohol late at night and take some time to relax and unwind before you go to sleep. If you read, watch TV or listen to music for half an hour, for example, this will help you prepare to go to bed. Make sure your bedroom is tranquil and calming. If you share a room, or it’s noisy outside, use earplugs.
Most of us know that it’s important to look after our bodies and minds, but how do you achieve better health and well-being? Embracing a healthier lifestyle doesn’t have to involve making large-scale changes. Small steps can make a big difference. Exercise regularly, follow a healthy eating plan that caters to your requirements and preferences and try to manage stress. Make sure you get enough sleep and seek advice if you have any concerns about your health or you’d like help with implementing changes to your lifestyle.