Good Healthy Habits That Keep Us Healthy – Healthytalk8

Good health is not only about preventing disease, it is about physically, mentally, and emotionally being strong and stable.

Healthy habits prevent you from several diseases and disorders whether it is mental or physical and promote overall well-being.

This can related to healthy diet, exercise, proper sleep, stress control, and other parts of life. but what is the importance of healthy habits?

Adopting and building healthy habits in your life can significantly improve your overall quality of life. here are some benefits of healthy habits:

  • Reduce the risk of chronic disease
  • improve mental health
  • prevent you from several disease risks like diabetes, thyroid issues, high Blood pressure, etc
  • maintain energy level
  • improve skin and hair health
  • strong bones and muscles
  • reduce the risk of injuries
  • promote sleep

Healthy Habits that Keep You Healthy

Here are the top 8 common and easy-to-maintain healthy habits that keep you healthy include:

Eat Healthy Diet

A healthy diet plays a vital role in maintaining overall well-being, where it is necessary to live a happy and healthy life.

But what exactly is a healthy diet? a healthy diet refers to eating healthy food like:

  • Vegetables, especially green vegetables like kale, spinach, etc
  • fruits
  • protein food
  • healthy fat like nuts, and seeds
  • avoiding excessive processed food

A healthy diet is an excellent way to bring calmness, give you sufficient energy, and contribute to preventing diseases.

A new study reveals that people who follow a healthy diet plan have a 51% lower risk of heart disease, compared to non-consumers.

One more new study shows that people who eats more processed food are at high risk of obesity, and other health disease.

Take Enough Sleep

As we all know, why sleep is important? To maintain a healthier life by reducing stress and also flush out all-day mess.

Sleeping is a vital part of our lives, and it is considered that a healthy adult should sleep 7 to 8 hours a day.

Not getting enough sleep a day, can contribute to sleep-related disorders like insomnia, stress, and raise other health issues (1)

So get enough sleep, if you facing difficulty sleeping, then you should consult your doctor, here is how you get quality sleep are:

  • Do regular exercise
  • try relaxation techniques like yoga, and meditation
  • make yourself comfortable during sleep by adding pillows
  • take proper sunlight, which stimulates your sleep pattern
  • avoid sleeping late at night, which interact with sleep hormone like melatonin

Lack of sleep is highly allied with stress, where it triggers cortisol levels (a stress hormone) and even a little things become hard to hold.

Stay Hydrated

Hydration is as important as a healthy diet, which keeps our cells, and skin healthy, and works as a lubrication b/w our joints.

Lack of water in the body leads to constipation, where passing stool becomes hard, so consume fiber and drink enough water all day.

If you don’t drink enough water throughout the day, especially if you are doing exercise then this will happen which includes:

But how much water should we drink a day? but it totally depends on your weight and your current condition.

Many studies have shown that an adult person should drink 2 to 3 L of water.

But in case of underlying medical conditions, pregnancy, and breasts women should drink more water than normal women.

Overall, drink enough water throughout the day, but make sure to avoid excessive amounts, it may become fatal.

Do Exercise Regularly

Exercise regularly stimulates feel-good hormones like serotonin and dopamine, which helps in suppressing stress hormone.

Regular exercise reduces the chance of medical expenses by maintaining your overall health, so do daily exercise for at least 1 hour.

Here are several benefits of regular exercise such as:

  • Prevent further health issues
  • improve mood by lifting feel-good hormone
  • reduce the risk of common diseases like thyroid, type II diabetes, heart disease, and even cancers
  • keep your energy level maintained throughout the day
  • improve overall mental health whether it is thinking, learning, focus, etc
  • promote sleep and bring quality sleep

There are several exercises, just remember these tips to get started with exercise:

  • Go slowly and gradually increase, it decreases the chance of injury
  • enjoy every set of exercises, it will motivate you to do more
  • set goal
  • plan your exercise plan and add it to your daily routine

Several research, studies, and documents have already shown that exercise is one of the leading ways to promote overall well-being.

Limit Alcohol Consumption

Consumption of alcohol in moderate amounts is considered best, but if it is consumed in excessive amounts, it may be fatal.

If you are an alcoholic then you should know what alcohol brings, if it is consumed in excessive doses like:

  • Damage liver and kidney
  • increase the risk of heart disease like stroke, and heart attack
  • weaken your immune system
  • increase the risk of several diseases like TB, even cancer
  • disturb your brain leads to forgetfulness, etc
  • more chance of getting mental issues like depression
  • negatively affect your reproductive system

So limit your alcohol consumption, or avoid it, which is the first step to adopting healthy habits or lifestyle.

Manage Stress

Stress is one of the common mental issues, that affect everyone, whether it is rich, poor, young, old, male, or female.

It’s a part of life, that comes from workload, demands, and challenges in our lives, but also gives us motivation to get things done.

However, excessive stress becomes the reason for other mental issues like anxiety, depression, and other health issues like:

  • Heart disease by blocking the arteries
  • weaken the immune system which makes the person more weakened to disease
  • headache is a common sign
  • difficulty in sleeping

But you can easily manage the stress through these exercises or ways which include:

  • Yoga: One of the best ways to manage stress, stretch the body, and promote overall well-being
  • Meditation: Research has shown that meditation lowers the stress hormone by bringing down cortisol levels.
  • Tai chi: It is similar to yoga and meditation, where deep breathing and controlled movement are involved.
  • Deep breathing: By taking deep breathing, we fill our lungs with enough oxygen, which increases the oxygen amount in the blood.
    • This reduces the stress, which further contributes to reducing the risk of feeling anxious.
  • Progressive muscle relaxation: In this, you have to focus on your breath and relax the muscle part of the body.
  • essential oil: It has been used for years for medical purposes, where its aroma is used as a therapy to bring calmness.
  • Massage: it is one of the best ways to reduce stress and improve quality of life, but it is temporary.
  • Music: A study reveals that music therapy reduces levels of stress, depression, and anxiety in cancer patients (3).
  • Hydrotherapy: It is a water therapy, where you have to focus on the present moment and let your stress thoughts and worries.

Overall, find the reason why you getting stressed frequently, and learn how to deal with and control stressful situations

Don’t Smoke

Several studies have shown that cigarette smoke is highly poisonous which is direct links to our eyes and causes vision loss.

Did you know? that spending more time on a blue screen like a mobile or laptop, from a young age, contributes to wearing glasses.

So avoid smoking and secondhand smoking also, which directly affect your lungs, overtime contribute to cardiovascular disease.

If you wanna enjoy a healthier life, then keep this thing away from your reach, and work on yourself.

Get Outside

Keep your phone away for some time, enjoy a vacation, go on a tour, or adventure journey, do whatever you like, etc.

Being outside in nature is good for overall health, natural sunlight brings various effects on your body, such as:

  • Elevating mood
  • decrease the chance of (SAD)
  • speeding recovery

Connect with other peoples allow you to learn new things, which improve your skill, and communication, and promote mental health.

So if you wanna add a healthy habit then you can add it to your list, and why not? it allows you to learn new things and more.

If you notice any discomfort, then you should talk to your doctor, it may be an underlying medical condition.

Down Line

Healthy habits promote and maintain overall well-being whether it is physical, mental, social, or emotional health.

If you wanna add healthy habits then first start with quitting your bad habits like smoking, and alcohol, and then go with eating, exercise, etc

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