Our bodies are essential in everything we do, that’s why it’s important to keep it well-maintained to help lessen health risks and complications. Like a machine, the body needs fuel and daily maintenance to achieve optimal performance and keep its gears (our vital organs) in top condition. Here are easy habits you can incorporate in your everyday life to commit to a healthy lifestyle.
1. Stay Well Hydrated.
Staying hydrated offers numerous health benefits, including improved physical performance, enhanced brain function, and regulated body temperature. Drinking enough water helps flush toxins, supports digestion, and prevents kidney stones. It also promotes healthy skin and can even aid in weight loss by curbing hunger and boosting metabolism.
2. Track your steps.
According to National Health Service UK, regular physical activity lowers risk of certain diseases such as colon cancer by up to 50%! Isn’t that enough reason to get moving? According to the Centers for Disease Control and Prevention, adults should allot at least 150 mins. per week of moderate-intensity aerobics (e.g. brisk walking) or 75 mins. of vigorous-intensity aerobics (e.g. jogging), or a mix of the two plus some muscle-strengthening activities (e.g. lifting weights). So try to incorporate at least 10-20 minutes of movement a day. Take the stairs, do household chores, take walks and track your steps. Consistency is key!
3. Prioritize sleep.
Often, we overlook the importance of sleep. What we may not know is sleeping is your body’s chance to heal and recover. According to the National Heart, Lung, and Blood Institute, chronic diseases such as heart disease and kidney disease are associated to sleep deficiency. On the other hand, getting the right amount of sleep (7-8 hours for adults) may result to a stronger immune system and improved performance at work or school.
4. Eat a colorful meal.
And by this, we mean the healthy kind – fruits and vegetables! According to the Dietary Guidelines for Americans, combining fruits and vegetables in various color groups (2-3 cups a day) is associated with reduced risk of cardiovascular disease, including heart attack and stroke, while some vegetables and fruits may be protective against certain types of cancer. So make sure to have a rainbow of fruits and veggies on your plate.
5. Daily Dose of Vitamin D.
Since most Filipinos shy away from the sun, a local study showed that 60% are deficient in Vitamin D . Why is this so important? Because mounting evidence shows that Vitamin D deficiency is linked to chronic diseases such as heart conditions and osteoporosis. So have at least 10 minutes of sun time daily, with sunblock limited to your face and neck. Staying indoors most days? Take a Vitamin D supplement daily, like Forti-D , and consume more Vitamin D rich foods like fish, eggs, and milk.
