05/01/2024
Having a life full of energy and good health is what everyone wants. Start today with these 5 simple habits to get healthier every day!
1. Regularly monitor body indicators
You should monitor your body indicators regularly to know how to make adjustments in your daily eating and exercise habits. The two most basic indicators you need to pay attention to are weight and height. From these two measurements, you will calculate BMI (Body Mass Index) - a body shape index used by experts to identify whether a person's body is underweight, fit or overweight. The formula to calculate BMI is as follows:
If your BMI is between 18.5 - 25, congratulations, you have a healthy and balanced body. If you are under 18.5 or over 25, you may have to review your diet and exercise regimen to return to standard physical condition. Monitoring body health with BMI only takes a few minutes; Therefore, please monitor at least once a month to adjust your lifestyle and maintain a healthy balance.
2. Keep a food diary
It is a fact that people often do not pay attention to what they eat and tend to eat according to their emotions. This makes us often not eat enough necessary nutrients but take in too much harmful substances such as sugar or fat, leading to many diseases related to digestion and circulation.
Keeping a food diary will help you know what you ate today. From there, you can add or reduce your diet to a more reasonable, fuller, and healthier diet. A recent study of 1,800 adults found that those who kept food diaries had better weight control than those who didn't. People who want to lose weight also do it more effectively when they keep a habit of recording each type of food they eat.
There are 2 things you need to keep in mind when making a "Food Diary". First, you need to record it right when you eat, don't wait until the evening or the next day to avoid missing out. And when you miss it, it's easy to lose motivation to take notes later, leading to a diary that's less than a page long and becomes a thing of the past. Second, you must be honest with yourself. This diary is yours alone, and no one will be able to read this list and judge you. Therefore, you do not need to cut down on what you "missed" eating during the day.
3. Exercise diligently
Many people think that only those who need to lose weight should exercise. However, this is wrong thinking. If we want to be healthy and fit, all of us need to exercise. With just 30 minutes of daily exercise, you will be able to prevent many diseases such as high blood pressure, diabetes, cardiovascular diseases, and excess cholesterol. In addition, science proves that exercise also reduces the risk of breast cancer, intestinal cancer and cervical cancer. Not only that, exercise also helps the body secrete the hormone endorphin, which helps refresh the mind and effectively relieve stress.
In the UK, scientists point out that, thanks to people's awareness of movement, the country reduces about 3,400 cancer cases each year. What an impressive number, right?
You also don't necessarily have to go to fitness clubs to practice sports. Start simply by changing your daily exercise habits like spending 10 minutes in the morning to stretch and breathe deeply, choosing to park your car a few blocks away from work so you can walk a little, diligently. The ability to take the stairs instead of the elevator, etc. You can also get acquainted with gentle and inexpensive sports such as jogging, jumping rope, yoga, etc.
4. Regular health check-ups
Even though you are still young, always feel healthy and have no signs of illness, you should still have regular health check-ups to monitor the health of each organ in your body, and to be able to detect symptoms of disease. health and timely treatment measures. Detecting the risk of disease early and treating it promptly will increase the chance of recovery.
So how often do you need to have a general health check-up? Ideally, you should have a routine check-up every year. However, this frequency may decrease with your age and health status. If you are under 30 years old and have no signs of health abnormalities (such as being overweight, anorexia, jaundice, etc.) and do not have unhealthy habits such as smoking or drinking alcohol, you can get tested. Every 2โ3 years/time. From 30 - 40 years old, you can get checked once a year. From 50 years of age or older, an annual check-up is necessary even if your health is not a problem.
5. Sleep on time and sleep deeply
Sleeping is not simply about letting the body rest and regain energy after a stressful day of work. Good sleep will bring you many unexpected health benefits such as improving memory, controlling weight and increasing productivity the next day. Not only that, getting enough and deep sleep can also strengthen the immune system, prevent lung and cardiovascular diseases, and even prevent heart disease.
