It’s a given that most of us strive for a long, fulfilling and prosperous life. Unfortunately, in our quest for success, we often put our health second to other objectives in life, and as a result, we end up suffering from a variety of illnesses and disabilities that we could’ve easily prevented.
However, this doesn’t need to happen. Even though many of us live lives that are demanding and stressful, it is possible for us to develop habits that will allow us to live a better quality of life that’s healthier and more productive, by making a few minor adjustments here and there.
There’s a plethora of information out there telling us how to choose a healthy life for sure. In this blog post, we identify the 8 healthiest behaviours that everyone would be able to implement into their daily lives. They are as follows:
Exercising regularly
Exercising on a consistent basis is probably the closest thing we can do to maintain our youthfulness, vitality, and strength. According to a cancer research institute, engaging in regular physical activity can help in the management of one's weight, and the preservation of healthy bones, muscles, and joints. Plus, exercising regularly can decrease the probability of high blood pressure, cardiovascular disease, and diabetes. At the moment, there are approximately 260,000 deaths that occur annually in the west due to a lack of physical activity.
Many experts in the field of physical fitness advise exercising for about 20 to 30 minutes, 5 to 6 days a week, and then allowing your body one day off to relax and recuperate. The workout doesn’t need to be of a bodybuilding level, neither does it have to be an ordeal. Something as simple as going for a brisk walk for at least half an hour can do wonders for your health and, quite literally, add years to your life. Furthermore, you can supplement it by using the stairwell at work, going for a brisk walk of 10 to 15 minutes during lunch, or keeping a pedalling machine of some sort at your desk. The most important thing is to find an activity that isn't a chore but rather something that you look forward to doing.
Never miss your breakfast
According to various studies, people who have breakfast regularly tend to have a higher vitamin and mineral intake while having significantly less fat and cholesterol. When you eat foods that are rich in fibre and protein, you won’t feel hungry too often throughout the day and have more energy. These include foods like cereals, whole-grain bread, low-fat milk, fruits, yoghurt, etc.
Practice healthy eating throughout the day
This pattern involves avoiding sugary drinks and snacks, as well as increasing the amount of fruit and nuts in one's diet. We recommend eating a serving of fish at least twice per week as part of a meal. In addition to being an abundant source of protein, fatty fish (such as mackerel, salmon, lake trout, herring, sardines, and albacore tuna) contain omega-3 fatty acids, which may reduce the risk of developing cardiovascular disease.
Controlling your portions is extremely important. Increase your intake of low-calorie, high-fibre fruits and vegetables and decrease your intake of high-calorie, high-fat processed foods if you want to live to be a 100 years old.
Also, don't forget to chew your food properly! In order to break the food down into its most digestible state, many nutritionists advise chewing each mouthful 20–30 times before swallowing. It takes your stomach about 20 minutes to signal to your brain that it is full, so chewing slowly can help you cut your calorie intake by about 10%. Studies have also shown that this can help you feel fuller for a longer period of time.
Stay hydrated
Every cell, tissue, and organ in our bodies need water, so drinking enough water is very important. We've been told that in order to stay hydrated throughout the day, we need to drink eight glasses of water, each containing eight ounces. A better rule of thumb might be to aim to consume enough water so that you have to urinate once every two to four hours and that your urine is clear in colour.
There are a variety of tools, such as "smart bottles" and a large number of apps that are available for free download, that can assist in the formation and maintenance of this routine.
Don’t neglect your dental hygiene
How many people actually take the time to floss their teeth at the end of a long day? According to some studies, flossing your teeth on a consistent basis can add more than six years to your life. Why? The theory is that the bacteria that cause dental plaque get into the bloodstream and is somehow linked to inflammation, which blocks blood vessels and causes heart disease in the process. Therefore, make it a routine to give your teeth a thorough cleaning before bed, and you can add years to your life.
Get your sleep
A good night's sleep is essential to our overall health. During the time that we are asleep, our brains are busy removing the waste products of the previous day's activities, as well as resetting and restoring the nerve networks so that they can operate normally the next day.
We are all familiar with the symptoms of sleep deprivation: feeling sleepy, tired, unable to concentrate, and easily forgetting things. However, the negative effects of not getting enough sleep may extend far beyond those that are commonly known and may have an effect on your brain that lasts for a potentially very long time. A new study that was conducted in Italy suggests that chronic sleep deprivation may cause the brain to begin the process of destroying itself.
To protect yourself from the consequences of this risk, make it a habit to get between 7 and 9 hours of sleep every night. Give your brain some genuine downtime by removing all electronic distractions from your bedtime routine, including the television, laptop, mobile phone, and any other electronic devices you might use. This will help you fall asleep faster.
Challenge yourself
We all get stuck in routines, doing the same things over and over again. To keep your body and mind in good shape, make it a habit to take on new challenges, by doing things you haven’t done before. Keep in mind that even the most experienced people have started from zero at some point.
For example, discover your artsy side by enrolling in an art class and honing your skills.
How about expanding your horizons by picking up another language? Most likely, your local library has language programs that members can use for free. There are also many free online language apps like Duolingo that can help you.
Never had the opportunity to try your hand at playing a musical instrument? You can get a harmonica for less than thirty dollars, and there are instructional classes online to help you learn faster. If you practice for about half an hour each day (which is an excellent form of relaxation therapy), you will soon be able to amaze your friends (and yourself) with new songs you can play.
Treat yourself to a relaxing massage therapy
Massage is probably one of the oldest ways to treat illnesses. Ancient cultures all over the world, including the Ancient Greeks, Egyptians, Chinese, and Indians, were convinced of the curative benefits of massage and used it as a treatment for a wide range of conditions. Massage and myotherapy have been shown to be effective treatments for various conditions, including subacute and chronic low back pain, delayed onset muscle soreness, and (DOMS), anxiety, stress, soft tissue injuries, high blood pressure, and insomnia. Massages are powerful tools that can be used to help people who are battling chronic illnesses as well as conditions that are potentially fatal, such as cancer.
One of the main benefits of massage therapy (mainly neck and shoulder massage, Swedish massage, etc.) is that they help you feel very calm and relaxed. This happens because massage releases endorphins, which are chemicals (neurotransmitters) in the brain that make you feel good. The levels of stress hormones like adrenalin, cortisol, and norepinephrine, among others, are lowered as well. According to a number of studies, having high levels of stress hormones can make one's immune system weaker.
Stressed out after a busy schedule or experiencing soreness post-workout? Either way, one hour of neck and shoulder, Swedish, or other relaxation massage therapy in Christchurch can calm your nerves and promote healing, sound sleep, and better cognitive abilities (and so much more). So, don’t forget to add getting a regular massage to the list of things to improve your lifestyle.
As mentioned, the list of healthy habits is virtually endless. We think these suggestions will lead you to a healthier life, but you need to be true to yourself. Incorporate healthy habits that work for you, and stick to them.
If you want to find the easiest solution to instant relaxation in Christchurch, book a session of neck and shoulder massage, Swedish massage, Deep Tissue or any other type of massage therapy. Book now and our team of massage therapists would be more than happy to help you relax.
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