With a new decade comes a new outlook on your life, and that includes your health. Although a major diet revamp works for some people and the gym might push you in just the right way, you don’t have to become vegan overnight or commit to a long-term relationship with fitness. Some of the smallest health habits can make a major difference in your life! If this is the year for you to become healthier and happier, we have a few tips we are confident will help.
Consume Fewer Salts
According to the Harvard School of Public Health, Americans consume an average of 1.5 teaspoons of salt per day, which can also be measured at 3,400 milligrams of sodium. This is far more than the amount of sodium our bodies need on a daily basis. Most Americans receive their source of sodium from salt, but by doing away with the high intake of sodium, the chances of suffering from high blood pressure, heart disease, and stroke are low. It is recommended that people limit their intake of sodium to five grams a day, which is equivalent to approximately one teaspoon. This can be done by limiting soy sauce, fish sauce, and other high-sodium condiments when preparing and cooking meals.
Reduce The Amount of Saturated Fats
Your body needs a certain amount of fats for energy and for other important functions. Although, too much of it can cause cholesterol to build up in your arteries and cause an unhealthy gain in weight. Fats consumed should be less than 30% of one’s total energy intake. To be on the safer side, the World Health Organization (WHO) recommends reducing fats to 10% of one’s total energy intake, which in turn reduces trans-fats to less than 1% of total energy intake, replacing both saturated and trans-fats with unsaturated fats.
Exercise Every Day
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. In simpler terms, anything that makes you break a sweat can be considered physical activity! Whether you prefer to dance, do outdoor aerobics, go for a swim, or wake up early for a morning jog, they’re all the same, intended to keep your body in an active and healthy state. Thirty minutes of physical activity a day can go as far as preventing heart disease, diabetes, and many other chronic diseases, according to Harvard Medical School.
The amount of exercise you need varies depending on your age, but for most adults between 18 to 50 years of age, 150 minutes of moderate-intensity physical activity throughout the week is optimal.
Check Your Blood Pressure Regularly
Hypertension, or high blood pressure, has been coined with the name “silent killer.” This is due to the fact that many people who have high blood pressure may not be aware of the problem. Those who suffer from extremely high blood pressure often experience symptoms such as headaches, fatigue, difficulty breathing, and more. For individuals whose blood pressure fluctuates, they may rarely experience or encounter any symptoms, making it difficult to detect. Having your blood pressure checked regularly can allow you to know where your health stands, at all times.
Prepare Your Food In a Safe Manner
Preparing and cleaning your food can play a major role in your safety and in your overall health. Unsafe foods containing harmful bacteria, viruses, parasites, or chemical substances are credited with being the cause of two hundred different diseases, ranging from diarrhea to cancers, according to an article on food safety by WHO. When buying food at your local market or grocery store, it is best that you check and analyze labels carefully, even the actual produce, to ensure that it is safe for consumption. Once you buy your food, there are five steps that can help, which include:
- Rinse produce with water
- Separate raw produce from cooked
- Cook raw produce thoroughly
- Keep food at safe and appropriate temperatures
- Use clean water for raw materials
Make Regular Appointments and Wellness Check-Ups
It’s without a doubt that regular appointments are essential for everyone, but understanding why they are necessary is the most important part. Regular check-ups can help find and detect health problems (if any) before they start or worsen. Additionally, having a health professional help find and diagnose health issues early on increases the effectiveness of treatments, making them more likely to help in your favor. You can start by visiting your nearest health facility to check out the health services, screenings, and treatments that are accessible to you.
Choose Healthonomic To Help You Lead a Healthier Lifestyle, Today!
At Healthonomic Primary Care, we believe it’s never too late to take up healthier habits for the sake of your health, happiness, and well-being. Our health professionals are not only here to provide treatment and conduct medical assessments but we are also here to provide advice! Contact us today to learn more about how we can help you make a healthy difference in your life.
This article is general health information — not medical advice, diagnosis, or treatment — and reading it does not create a physician–patient relationship. For advice about your own health, please talk with your Healthonomic provider. If you think you may be having a medical emergency, call 911.