HEALTH IS WEALTH
HOW TO LIVE A HEALTHY LIFE?
PART-4
The human body is a machine. And just like any machine requires rest
and recharging, our bodies also need sufficient amounts of sleep. Most of us,
burdened by the monotony of work, tend to sleep less and focus more on our
tasks. But the thing is, you can’t really focus if you haven’t had a good night’s
sleep. Adequate sleep increases our productivity levels and helps us in getting
our tasks done faster. Sleep is when our digestive, endocrine, immune, and
neurological systems rest, recover, and repair. Good sleep increases the body's
ability to manage stress, boosts energy and mood, and bolsters the immune
system. Without proper shut-eye, we increase our risk of depression and
anxiety, weight gain, heart disease, and other serious health problems. Generally it is said that get a minimum 8 hours
sleep. According to the CDC recommends the following by age group (naps
inclusive); 12-18 hours from birth to 2 months, 14-15 hours from 3-11 months of
age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11
hours for 5-10 years of age, 8.5-9.5 hours for 10-17 years of age and those 18
and above need 7-9 hours of sleep. Elderly people need about 7-9 hours but do
not sleep as deeply and may awaken at night or wake early, so naps (like kids
need) allow them to accumulate the total of 7-9 hours of sleep.
Write
down worries or stressful thoughts to get them out of your head and onto the
page. This will help you put them into perspective so you can quit worrying
about them. (JAMES ROUSE, N.D)
Take time away from technology
In the era of advance technology it is not
easy to refrain from the smartphone addiction. In fact, according to a recent study by the research firm Dscout, the average person touches their phone 2617 times a
day. Latham says it's time
to recognize our obsession and detox every once and a while. "It's
really easy to get caught up in social media and textual relationships,"
she says. "Tune all the digital chatter out of your life for one day,
perhaps on a Sunday.
If the thought gives you a
panic attack, then try half a day."
If
you are ready to scale your device devotion back a notch or two, then Latham
suggests phone fasting. This means refraining from using iPads, computers, game
consoles, and smartphones. "Take that time to tune inward," she says.
"Be with yourself or with family, go for a run, spend time doing what you
love with who you love, and take the time to appreciate the precious
moment that is the present."
Give Your Eyes a
Break
Eye
health experts recommend the 20-20-20 rule in order to preserve eye health, cut
down on eye strain, and reduce eye strain–related headaches. For every 20
minutes you spend on the computer, glance away from the screen for at least 20
seconds by looking at something 20 feet away.
Follow the 80/20
rule.
If you're aiming to live a healthier life,
it's not about avoiding every unhealthy food or working out everyday. It's
about moderation that works for you.
Many
health professionals suggest a common rule known as the 80/20 rule. This means
that 80% of the time you choose healthy activities or things that will promote
a healthier life. 20% of the time you can choose something a little less
healthy (like sleeping in instead of your morning workout or having an extra
glass of wine).
When
you first start on your goals towards living a healthier life, make sure to
include treats and fun things that might not necessarily be considered
"healthy." These things will support your mental and emotional
health.
Manage your Mental health
When it comes to building a healthy
lifestyle, it’s easy to concentrate on the physical aspects of health and
ignore the mental upkeep.
Remember that your mental health is a foundation of your overall health. It’s important to manage and asses your feelings on a day-to-day basis. If you feel negative towards others, you could cause more unhappiness at work, school, or in your social life. Some ways you can improve your mental health include:
Remember that your mental health is a foundation of your overall health. It’s important to manage and asses your feelings on a day-to-day basis. If you feel negative towards others, you could cause more unhappiness at work, school, or in your social life. Some ways you can improve your mental health include:
·
Exercise
·
Socialize with loved ones
·
Sleep 7-9 hours every night
·
Do something creative
If you continue to feel unhappy or
even depressed, consult your physician or talk to a professional about ways you
can improve your mental health.
Enough sleep and rest:
The human body is a machine. And just like any machine requires rest
and recharging, our bodies also need sufficient amounts of sleep. Most of us,
burdened by the monotony of work, tend to sleep less and focus more on our
tasks. But the thing is, you can’t really focus if you haven’t had a good night’s
sleep. Adequate sleep increases our productivity levels and helps us in getting
our tasks done faster. Sleep is when our digestive, endocrine, immune, and
neurological systems rest, recover, and repair. Good sleep increases the body's
ability to manage stress, boosts energy and mood, and bolsters the immune
system. Without proper shut-eye, we increase our risk of depression and
anxiety, weight gain, heart disease, and other serious health problems. Generally it is said that get a minimum 8 hours
sleep. According to the CDC recommends the following by age group (naps
inclusive); 12-18 hours from birth to 2 months, 14-15 hours from 3-11 months of
age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11
hours for 5-10 years of age, 8.5-9.5 hours for 10-17 years of age and those 18
and above need 7-9 hours of sleep. Elderly people need about 7-9 hours but do
not sleep as deeply and may awaken at night or wake early, so naps (like kids
need) allow them to accumulate the total of 7-9 hours of sleep.
If you have trouble sleeping, try
relaxation techniques such as meditation and yoga. Or eat a small bedtime snack
of foods shown to help shift the body and mind into sleep mode: whole grain
cereal with milk, oatmeal, cherries, or chamomile tea. Darken your room more
and turn your clock away from you. Do
not allow electronics in the bedroom, and use blue light–blocking glasses or
screen covers a few hours before bed. Don't eat too close to bedtime.
Write
down worries or stressful thoughts to get them out of your head and onto the
page. This will help you put them into perspective so you can quit worrying
about them. (JAMES ROUSE, N.D)
Be positive
Bring
Positive thoughts in Life for Present & Future; Developing an optimistic attitude can alter your life in amazing ways. Do your best to look at life as if "the
glass is half full." You must believe in yourself, have good support
systems, and think positively ("I think I can, I think I can…") to succeed.
Research shows a
healthy positive attitude helps build a healthier immune system and boosts
overall health. Your body believes what you think, so focus on the positive. Most
of the things around aren’t as bad as they seem to be. It is just your mind
playing the dirty trick.
·
Be Unique; Don’t Compare Yourself to Others
·
Don’t Take Anything for Granted
·
Believe in Yourself
Manage stress: Don’t take stress or tension much. It
has been scientifically proven that stress causes heart problems, hypertension,
type 2 diabetes, acid reflux, reduced immunity etc. Staying positive is the
best solution to avoid tension. Or find your way to reduce stress it maybe a
walk, a sleep, listening to music, meditation, yoga, light exercise, talking to
a friend or taking a hot shower or
anything.
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