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5 Tips to Improve Your Health

5 Tips to Improve Your Health

We want to live a long life, stay healthy and be able to take good care of ourselves and those we hold dear. We cannot change some pre-existing risk factors, but we can all make choices that support our health and greatly reduce the risk of developing chronic conditions such as heart disease, many cancers, and Type II diabetes.

Five steps to a healthier you:

1. Avoid smoking

Tobacco consumption and exposure to second-hand smoke are important causes of premature death from heart and lung disease, myocardial infarction and cancer.

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If you smoke, you can put a stop to it. It’s never too late to do so, however long you’ve been smoking or how many times you’ve tried to quit smoking. When you stop smoking, the risk of heart disease decreases rapidly. After a few years, your risk is almost as low as if you had never smoked. Ask your doctor about methods to quit smoking.

If you do not smoke, do not start. Everyone should avoid exposing themselves to second-hand smoke, which may have the same health risks as smoking. It is particularly important for children and people with asthma and respiratory problems to live in a smoke-free environment.

2. Eat well to be healthy

A good diet helps you stay in shape, feel good and control your weight. A good diet also protects against disease, stroke, cancer and other serious diseases.

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Here are some tips from Canada’s Food Guide:

  • Eat small portions of lean meat, fish or poultry and remove visible fat.
  • Plan your meals from vegetables, fruits, and cereals, e.g., rice, pasta, bread, and cereals. Choose whole grain foods, e.g., whole wheat bread, brown rice, and cereals. Eat also some portions of green and yellow vegetables, fruit, and vegetables every day.
  • Choose milk, yogurt, and cottage cheese with low-fat (1% or 2% butter fat or skimmed products).
  • Reduce the amount of fats like butter, oil, and margarine. Prepare your foods using less fat as possible.
  • Limit salt, alcohol, and caffeine. Prepared foods contain large amounts of salt. Consuming more than two alcoholic drinks a day raises blood pressure, which is a serious risk of heart disease and stroke. Your alcohol consumption should be limited to a maximum of two drinks per day, and coffee to four cups. Women trying to become pregnant or are lactating should avoid drinking alcohol. Consume moderate amounts of beverages containing caffeine, including coffee, tea, and colas.

3. Incorporate physical activity into your life

Want to protect your health, achieve or maintain a healthy weight, have more energy, and less stress? You can achieve this through regular physical activity. Exercise helps your heart, lungs, and blood vessels function better while reducing your cholesterol and blood pressure. Take the stairs instead of the elevator. Get off the bus a few stops early and walk the rest of the way. Walk through your neighborhood on your way to a shopping spree. Get up from your chair every hour to stretch your muscles and do a few squats.

Do exercise you enjoy. You can start by doing a good walk. Swimming, skating, cycling, and dancing are stimulating activities.

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Anything that increases your heart rate can be considered exercise. Start slowly and combine activities that enhance strength, flexibility, and endurance. Aim for at least 30 minutes of moderate exercise per day as often as possible during the week.

4. Know your blood pressure

Are you in great shape? Unfortunately, you may suffer from hypertension without knowing it because there are no obvious symptoms. Men and women of all ages in all sectors may be affected. Stressed people may have normal blood pressure, and calm people may be suffering from hypertension. The only way to verify this is to get your blood pressure checked by a health professional.

Hypertension is a serious health disorder that can cause heart disease and a heart attack. Hypertension can be corrected, however. If your blood pressure is high, please follow the recommendations of your doctor.

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Here are some general tips that will also help your blood pressure:

  • Periodically check your blood pressure
  • Quit smoking
  • Get regular physical activity
  • Reduce your intake of alcohol or cease to consume
  • Maintain a healthy weight
  • Eat less salt

5. Relax and enjoy life

Sometimes, we go too hard on ourselves. Learn to relax and have fun, take the time to do fun activities and enjoy the company of friends and family members. Manage your time more efficiently and learn to maximize it to the fullest; simple exercises, meditation and deep breathing can help calm the mind.

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Last Updated on August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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