Healthy habits for a longer, healthier life
Want to live a long and healthy life? Good nutrition, physical activity and mental wellbeing all play an important role in your health and longevity.
Living healthily involves taking care of your entire body. Exercise, mental wellbeing and nutrition are three crucial elements in the quest for health and longevity.
This is why regular physical activity helps you to feel better overall. There are many short term and long term benefits of exercise. Your mental wellbeing is just as important as your physical health. In fact, the two are intrinsically connected, playing a crucial role in overall health and longevity. Good mental wellbeing helps you feel more fulfilled, learn and work well, cope with the stresses of life, realise your abilities, and contribute towards your community and those around you. A healthy diet is an essential part of your overall health. Good nutrition will nourish your body, boost your mental health, cognitive function and immune system, enhance your energy levels, help you to maintain optimal weight, and lower your risk of chronic health conditions.
All three of these factors are therefore intertwined and have an impact on one another. In this article, we will be looking at the steps you can take and what you can do to take care of all aspects of your health.
Facts:
Exercise can help you stay healthy
Exercise can:
- Raise your self-esteem and self-worth
- Boost your mood
- Relieve stress and anxiety
- Lower the likelihood and symptoms of depression
- Improve sleep
- Help maintain healthy weight
- Reduce the risk of heart disease, diabetes and developing cancer
- Improve cognition and reduce the likelihood of dementia
The World Health Organization recommends at least 150 minutes of moderate-intensity physical activity per week (that's just 30 minutes per day over five days) or 75 minutes of vigorous-intensity physical activity per week.
Sustaining a habit of at least 5,000 steps three times per week for two years can add up to three years to your life expectancy, according to research called 'The Vitality Habits Index', released by Vitality and the London School of Economics.
Any kind of exercises that you enjoy, from running and walking to dancing, boxing or aerobics, will help you to stay healthy.
Mental wellbeing tips to help you to stay healthy
- Get enough good quality sleep
- Find a sense of purpose
- Manage stress levels
- Focus on meaningful connections
- Do self-care activities
- Create a work-life balance
- Get out in nature
Practicing mindfulness techniques can also help you to build and develop the ability to stay calm, steady and mentally resilient when you're under stress. Being mindful can help direct your attention away from random and unnecessary thoughts that can drain you. Mindfulness techniques include meditation and breathing exercises.
If you are struggling with your mental wellbeing, there is no shame in contacting a psychologist for psychotherapy.
Nourish and flourish
Follow these plate power tips to ensure nutritional health and wellbeing:
- Consider fruits, nuts, vegetables, fish, olive oil, low fat dairy and antioxidants when choosing your next meal.
- Choose whole grains like brown rice and wholewheat bread over their white, more refined counterparts.
- Cut back on salt, sugar and processed and junk foods as these contribute towards weight gain, inflammation and chronic diseases.
- Favour lean proteins like fish, chicken without the skin, eggs and legumes.
- Sip on 1.5 litres of water daily to stay hydrated.
- Keep your gut healthy with fermented foods like yoghurt, foods rich in dietary fibre, and colourful fruits and vegetables.
Action:
Act today by starting small, implementing consistent and steady changes until daily exercise, healthy eating and mindfulness practices become a routine part of your life. Prioritise good nutrition, exercise and mental wellbeing to improve your chances of living a long, healthy life.