Improve Your Health With These Simple Tips
How to Improve Your Health
Usually, at the beginning of each New Year, millions of Americans continue to make plans to improve their overall health. However, only a fraction of these individuals have actually follow-through with plans or strategies to change their current lifestyles, even though many of them might be experiencing some form of life-threatening illnesses, or have been living certain lifestyles that are detrimental to their health.
For those who don't know exactly what are some of the most important steps that one may take to improve his or her overall health, below are a list of things that you can do:
1. Get Adequate Amount Of Sleep
Aim to get at least 8 hrs. of sleep daily(naps should be included). It is believed that poor sleep hygiene is linked to heart disease, obesity, colds, and even cancer. In addition,the immune system doesn't function properly when you are deprived of sleep.
Researchers have concluded that most people who are having a rather difficult time with sleep, fail to focus on good "sleep hygiene." For example, some people tend to keep bright lights or the television set on, instead of darkening the room as much as possible, or removing TVs, radios, electronics, and cell phones from the bedroom.
Studies also show that electronic gear and the transformers used to run them are believed to transmit electromagnetic radiation that disturbs sleep cycles. You are advised to lower the temperature in your bedroom to about 60 degrees because when your legs and arms are cooling down this triggers chemicals to your brain telling it that it's time to sleep.
2. Try To Move Around For At Least 30 Minutes A Day
Unless you are very sick and have to stay in bed, it's recommended that you try to move around at least 30 minutes a day. You should try to jog or walk or even do some simple stretches in the comfort of your own home, if the weather is uncooperative(raining or snowing).
According to scientists, If you move around for at least 1/2 hr each day, this triggers the body to produce chemicals and hormones that improve mood and increase bone density. Weight bearing exercises such as walking, have been found to increase your bone density the best, and even improve your immune system. Exercises like tai chi and yoga have been shown to effectively combat depression.
3. Try Regular Meditation
Meditation which is the act of simply sitting quietly and directing your focus on your breath, a sound or a word, is viewed by many as the physiologic equivalent of a good workout. Scientist have studied the meditation state, and it's probably as good as the best aerobic workout for short and long-term health benefits.
Meditation is believed to lower blood pressure, and lessen your chance for heart diseases. Probably you might have already heard that meditation and long sessions of prayer have very similar effects on the body.
4. Try To Get Regular and Just Enough Sun Exposure
Getting regular and just enough sun exposure is critical in the production of vitamin D - a key component for the proper functioning of your immune system and also for fighting everything from cancer to the common cold. Vitamin D also regulates sleep and even mood. You should however, avoid getting skin burn, because skin burn leads to skin cancers, leathery skin, wrinkles, and even premature aging. So refrain from staying out in the sun for too long, especially during prime burning times(i.e. 11a.m. through 2p.m.) in the summer. If you have to go outside during this time of day, cover your body as much as possible and wear head gears. Also, try to slowly adapt your time in the sun, if you are not going out regularly.
5. Use Sunscreen Lotions Minimally
Protect your body from the Ultra Violet rays of the sun by using sunscreen. However, you should use sunscreens minimally because they are said to contain known carcinogens. Several of the chemicals are believed to slow sperm mobility and also reduce sperm count. Sunscreen lotions with a Sun Protective Factors(SPF) greater than SPF4, are not recommended.
It's also important to know that during the winter season, it's harder to get enough sun at northern latitudes, as a result, many people may suffer from seasonal affective disorder (SAD). Although this may also occur during the summer, SAD is believed to be the result of inadequate sunlight/bright light. Low vitamin levels in the blood are found to be associated with higher occurrence of this disorder. Many researchers and clinicians are beginning to recommend supplements with pills. However, you should exercise caution when using vitamins, because there's documented danger in all fat soluble vitamins.
6. Do Not Share Drinks or Food With Others
During this time of the year, it's the easiest time to contract the flu or colds. One of fastest ways to guarantee you get sick is to share cups, eating folks/spoons, or even drinking straws with others.
7. Practice Frequent Hand-Washing
Frequent hand-washing is the safest way of protecting against germs. You should always practice proper hand-washing techniques even after using gloves.
It's not too late to make plans, but you should put plans into action. It's time to do everything in your power to live healthier and to Improve your overall health. You may begin by following all the above simple tips. Please make sure you do everything in your power to follow- through!