In this blog, I am going to describe 15 ways to stay healthy naturally. This is based on my experience of over 40 years and my own family experience of over 15 years. All my kids have crossed 10 and till today I did not have to bring any of my kids to see a doctor (except for vaccinations of course) due to common diseases. I see among my relative, friends and colleagues, every now and then the children visiting hospital due to flu, fever and stomach upsets.
Mind it, that this does not include accidents which I treat separately. Accidents are not something that can be avoided by healthy living. However, you can always avoid stomach upsets (like diarrhoea, constipation, food poisoning etc.), fever due to infections and most likely the common cold by living a healthy life.
Not only in the shorter term, but a healthy lifestyle also has long-term health benefits. Living a healthy lifestyle can add years to your life and reduce the risk of certain diseases including cancer, diabetes, cardiovascular disease, osteoporosis and obesity. Below are the 15 ways to stay healthy naturally and live a healthy lifestyle.
Make Time for Home Cooked Food
This is by far one of the most beneficial among all for today’s generation. Gone are the olden days where our mom or dad used to cook meals for us. Now, on the internet and handphone generation, we seldom have the time and stamina to cook and eat at home. Instead, why don’t we just call grab delivery, food panda or anyone among the host of apps to bring the food to us while we continue surfing on the phone or play our favourite game a few more minutes?
I make it a point to cook at home even though sometimes I am late from office. Cooking dinner does not take a lot of time. Stir fry a few vegetables, make a stew or soup, cook some rice (or noodles, or chapatis) and you are done. Eating together as a family also increases the bond between each other.
Early to Bed and Early to Rise
“Early to bed, and early to rise makes a man healthy, wealthy and wise”, Ben Franklin. The saying did not become famous for no reason. There is a lot of truth in it.
Numerous studies have shown that sleeping early and waking up early has a lot of health benefits. If you are not used to this habit then you should probably start taking baby steps towards going to bed early. Once you are in bed early chances are you will wake up early. Early risers have a ton of benefits. Usually, they are in a better mood and most likely have had a good night sleep. You are also more likely to have a good breakfast and likely to work out.
Smoking is not only dangerous for your health but is also dangerous for the people you are living with. It is now almost a certain fact that smoking leads to many life-threatening risks like lung cancer, heart disease and emphysema. For those who are in the smoking habit please look into the article 15 Ways To Quit Smoking.
Avoid Carbonated Drinks With Sugar and Other Sugary Drinks
Sugary drinks, when consumed in excess, can have disastrous health consequences. Drinking large amounts of sugary beverages can increase the risk of gaining weight and developing Type 2 diabetes, heart disease, and gout. Sugary beverage intake is also significantly associated with weight gain and obesity. For a more detailed explanation read the article on Healthline.
Drink Water and Stay Hydrated
Drinking water and staying hydrated has a lot of importance in maintaining good health. We can suffer from the physical performance if we are not properly hydrated. Losing as little as 2% of your body’s water content can significantly impair physical performance. Studies have also shown that even mild dehydration (1-3% of body weight) can impair many aspects of brain function. Drinking mild-warm water naturally soothes your throat and prevents you from irritating itchiness or getting a sore throat. Drinking enough water has shown that it could [revent constipation.
Always eat a diet that is rich in vegetables and fruits. Including fruits and vegetables as part of an overall healthy diet may help you protect against certain types of cancers. Food containing fibre, such as some vegetables and fruits, reduces the risk of heart disease, obesity, and type 2 diabetes. Numerous studies have shown diets rich with spinach, kale, carrots, broccoli, other green vegetables have a host of health benefits. One specific study in the International Journal of Cancer found that daily consumption of green peas along with other legumes lowered the risk of stomach cancer.
Give Up Alcohol or Bring To Moderation
Giving up alcohol has long-lasting and long-term health benefits. Immediate benefits include better and improved sleeping patterns and better hydration. Long-term benefits include reduced risk of breast cancer and mouth cancer. Giving up drinking alcohol will have a big impact on your liver and will reduce the chances of developing liver disease.
Alcohol affects the way the liver can handle fat and as such it gets stuffed with fat and becomes swollen. At the early stages, the fatty liver doesn’t often cause any obvious symptoms, so you might not know that your liver has been damaged. And all of this is, of course, excludes the amount of money that you can save by cutting down alcohol.
A study conducted at Indiana University found a correlation between a clean home and physical fitness. Researchers found participants with cleaner homes exercised more. “At the end of the day, the interior condition of their house seemed to be the only thing affecting their physical activity,” stated activity expert NiCole Keith. Keeping yourself and your home neat and clean affects your health in a positive manner. It lowers your stress and fatigue, reduces allergy and asthma, improves safety and lessens the spread of germs and pests. Keeping clean towels, bedsheets, pillow covers and clothing reduces the risk of a skin infection, allergies and other diseases.
Declutter Your Space and Get Organized
Psychologists are starting to recognize that having a clean, organized home is an essential part of the wellness equation. Keeping a clean and decluttered house and workplace reduces anxiety and brings in extra calmness to your mind. A decluttered house can improve safety and reduce the chances of getting an allergy. Some studies have also shown that keeping organized and decluttered boosts productivity and creativity. Many times clutter can create stress and family members. Decluttering this can reduce this stress.
Avoid Too Much Screen Time
Social media has taken our society by storm. This phenomenon has created or increased the rate of a number of medical and social conditions including depression, hypertension, anxiety and bullying. One recent study found that parental monitoring of kids’ media use led to improved sleep, decreased body mass index, and better grades. Due to an increase in screen time, teenagers in today’s society are much more likely to experience mental health issues than their millennial predecessors.
A reduction in screen time can decrease depression, promote social interaction and bring back better sleeping behaviour. Parental monitoring of kids leading to less total screen time for kids and reduced exposure to media violence has benefited improved sleep, lower BMI, better school performance, improved social behaviour, and reduced aggression.
Take a Walk or Go for a Jog
There is not much explanation needed here. Jogging or taking long walks has long-term health benefits. Regular running, jogging or walking helps to build strong bones, strengthen muscles, improve cardiovascular fitness and of course help you burn fats. Studies have shown aerobic fitness linking to a better quality of life. Jogging and brisk walking can reduce your risk of developing a host of diseases.
Have Family Time
Family time is extremely important to shape a better emotional relationship which inadvertently affects to a healthier lifestyle. Stronger family bond brings less stress and increases the EQ. Numerous studies have shown that providing a child with adult time is just as important as nutritious food and playtime. Kids that don’t get enough attention from their parents find a way to force them to pay attention – usually through negative behaviour.
Activities such as cooking together, storytelling, games, eating meals together and so on that allow for mindful interaction work towards strengthening family bonds, which positively influences a child’s life.
Meditate for a Few Minutes
Meditation is a technique of focusing your mind on to an object, thought or activity, to achieve a clear and calm state of mind. We live in a world of daily stress, anxiety and expectations. Any condition that is caused by stress can be alleviated through meditation. According to cardiologist Herbert Benson, MD, well known for three decades of research into the health effects of meditation, “The relaxation response [from meditation] helps decrease metabolism, lowers blood pressure, and improves heart rate, breathing, and brain waves”. There is scientific evidence that shows meditation bringing calm and peace to the body and brain.
Read a Book
Studies have shown that reading has long-term health benefits. Reading a few minutes a day reduces heart rate, eases tension and relaxes your body. Reading also reduces your stress, improves your memory and boosts your brainpower. Some studies have shown that book readers had a 20% lower risk of mortality over readers that stuck with magazines or newspapers. Hence, make it a point to read anywhere between 15 minutes to 30 minutes a day.
Do Something You Like
Doing something that you like for 15 minutes to 1 hour or more can bring a huge amount of happiness and joy into yourself. This eventually brings happiness and peace to the family. Being happy, as mentioned above and in various studies, eventually lead to a healthier, longer and fulfilling life.
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