10 Ways to Improve Your Health

 

How can you live better health and live a longer life? Here are ten tips for health!

 

Take your time eating.

Did you know that eating too fast can lead to weight increase?

According to research, fast-eating people are more likely to be overweight than those who eat slower. A study stated that this is 115 percent more likely to occur for women in middle age.

After eating, your body releases "fullness hormones” which tell your brain that you've eaten and it's time to stop. But, since the process takes around 20 minutes, fast people may eat excess food and then get this signal later; this is why you get a 'post-buffet-bloat feeling after eating a delicious meal.

When you next have an evening meal take the time to eat less slowly and observe its effect on your appetite.

 

Drink more water

You might have heard that you should "drink eight glasses of water a day"; however, few people adhere to this advice and often take their total intake of liquids instead, which generally includes coffee, sodas, and other beverages.

Your body doesn't consist of beers and soft drinks, However. Based on age, approximately 60% of your body is composed of water. There are numerous benefits to drinking more water. It helps us control calories, strengthen our muscles, maintain our kidney's health, and hydrate the skin.

 

You'll notice fewer cravings for unhealthy or sugary drinks when you're staying hydrated with water.

 

Read nutrition labels

If you want to lose weight as one of your health objectives, then make it a routine to read the nutrition labels on your food items when grocery shopping.

Check for a product's total number of calories and the amount for one serving (usually what's listed on the package).

 

The nutrition label will aid in not looking at marketing claims like "high in fiber,"  "low fat," or "zero sugar" in the sense that these can be inaccurate. If a product claims to be "high in calcium," it may also be high in sugar, a fact that you might not have noticed if you had not looked at on the label for nutrition.

 

Consume more fruits and vegetables.

A study of health among more than 65,000 participants revealed that those who consumed the most considerable portions of vegetables or fruits (7 or greater) every day were less likely to die. Chance of dying (for any reason) compared to people who consumed less than one serving a day.

 

But, it is possible to select fresher produce since it was observed that canned and frozen fruit could increase the chance of dying by 17%...

Are you looking for a way to incorporate more vegetables and fruits into your diet? Get some fruit cut after lunch and take it to work. When you're hungry again, this fruit will be your most convenient and comfortable snack.

 

Exercise (at minimum) three times per week

Based on Active Health (an initiative by the Singapore Sports Council), adults should be engaged in a minimum of 150 minutes of moderate-to-vigorous exercise each week. However, the reality is only 26 percent of Singaporeans are doing this.

The goal isn't going to need to become difficult. Try:

• Find more activities you're already engaged in
• Selecting an activity that you're sure you'll love. Begin to do it

It could be a small change. For instance, wear those running sneakers instead of walking your dog with you and go for a jog along with the dog. If you already run twice per week, consider adding a day for exploring various routes at a leisurely, easy pace.

 

Stop smoking

Although legislation has put disease-ridden images on cigarettes and slowed tobacco advertising over the years, tobacco smoking cigarettes is still a widespread habit in Singapore. According to HealthHub, 6 Singaporeans die prematurely from smoking-related illnesses daily.

 

It can be a challenge to quit smoking, yet it's also one of the most critical decisions in your life that you can make. Strategies to conquer the addiction are exercises or support groups, breathing techniques for relaxation, and nicotine substitute therapy.

 

Find an activity tracker (and make use of it)

Today fitness trackers are revolutionizing how people live their lives and exercise. These wearable devices that are smart and intelligent will measure your heart rate and the distance you run, as well as count the calories you burn during your workout.

 

Although the accuracy of fitness tracking devices (and smartwatches) may have been doubtful just a few years ago, the reliability, accuracy, and popularity of these devices have significantly improved over the last few years.

 

Sleep for 6 - 8 hours daily

Have you heard that 6 to 8 is the minimum hours of sleep adults must get each night for better health? According to a study on the length of sleep and mortality, scientists also discovered that those who earn more than seven hours of rest every night are a 12 percent greater likelihood of being killed early.

 

But, it is essential to avoid sleeping too much because it was found that those who sleep for longer than 8 to 9 hours per day face an increase of 30% of dying early.

The final word is? Sleep at a time that permits you to enjoy 6 to 8 hours before waking up when your alarm goes off - not when you have pressed the snooze key many times!

 

Smile and be happy

This is among the most basic yet effective changes you can make to improve your mental well-being.

What is the reason this happens? If we are laughing, our lungs expand longer and absorb more air. This stimulates the lungs, heart, and muscles. Also, it increases the number of endorphins produced by our brains that positively impact our mood and physiology, which puts us in an improved, more joyful state.

Therefore, smile often and add more fun to your day. Sometimes, laughter is the most effective treatment.

 

Keep a daily journal of your achievements.

Affirming the advice of the work of a Harvard Business School professor in her TEDx presentation on making it a success by achieving small wins, teacher Mehrnaz Bassiri explains that keeping a daily journal of progress can help us look back on our lives and document all the little successes that otherwise would be overlooked.

This habit helps us keep track of and celebrate little wins, even when we think we've failed to accomplish many things.

 

The "wins" can include making a healthy eating choice at lunch, reacting positively to a workplace situation, or doing something that makes you feel happy or inspired for the first time.

You can lead to better health by making minor adjustments each day. Begin by identifying the top ideas from this article and incorporate them into your routine!