If you value the quality of your life then you need to start making more healthy choices.
There have been various studies that have shown how living healthily can extend your life, with the chances of developing numerous life-threatening conditions reduced.
For example in a study undertaken at the Centers for Disease Control and Prevention it was shown that those who did not smoke, ate healthily, got regular exercise and consumed alcohol in moderation were 63% less likely to die.
Lets look a little closer at what you can do to live a healthier life.
#1: Watch your weight
If you are overweight or obese then your chances of developing numerous health conditions and diseases will increase, this is a fact.
There is plenty of research to show this to be true, but if you are currently overweight it is not the end of the World as losing weight will help.
Just 9 pounds of weight loss can reduce blood pressure significantly, while a 5% reduction in bodyweight can cut the risk of developing type 2 diabetes and heart disease.
To lose weight you need to look at what you are eating, cut back on the junk foods and replace them with healthier low-calorie option like fresh fruit and vegetables.
You could also look at using a proven weight loss supplement to give you that little extra boost, for example a product such as PhenQ.
PhenQ contains ingredients that will help provide the following benefits:
- Burn fat
- Suppress your appetite
- Block fat production
- Boost mood
- Increase energy levels
#2: Make healthy food swaps
Choosing healthier foods can improve your overall health.
For example swapping one serving of red meat for nuts has been shown reduce your risk of dying early by 19% (Archives of Internal Medicine – 2012).
Plant-based proteins are a good option compared to meat, with research showing that if you consume a 70% plant-based diet you had a 20% reduced risk of death by heart attack or stroke.
What you drink is also important, so try and cut back on the soft drinks. They are full of sugar, with even the diet versions shown to increase your risk of developing type 2 diabetes.
It may sound boring but your best drink option is plain water, it is free of calories, can curb your appetite and can help flush those pesky toxins from your body.
#3: Get regular exercise
Regular exercise, even if it is just a simple walk every day can offer a range of health benefits.
Research has shown that for those over the age of 65, 4 hours of exercise every week can cut your risk of suffering a heart attack by 30%.
For the rest of us it is recommended that you get at least 5 hours of moderate exercise every week.
#4: Stand up
Sitting on your bottom all day long is not healthy for you, with those sitting long period of time at an increased risk of numerous cancers, cardiovascular disease and obesity.
If you are sitting for an extended time each day then I would recommend that you give yourself the occasional break.
Stand up for a few minutes, or go for a short walk every now and then. It really will help with your overall health.
#5: Are you getting enough sleep?
Sleeping too little or too much can damage your health.
A lack of sleep can affect the hormones cortisol and insulin, which raises the risk of developing heart disease.
You will also find that weight gain may become a problem as the hormones that control your appetite will be affected too.
Too much sleep on the other hand can increase your risk of coronary artery disease and type 2 diabetes.
It seems that you should aim to get between 7 and 8 hours of sleep every night for best results.
#6: Watch those bad habits
Do you smoke or drink excessively? If you do then you are harming your health.
The dangers of both should not be a surprise, yet many of you still choose to put your long-term health at risk.
You are allowed the occasional drink, but it is recommended that this be limited to just 2 per day. Smoking on the other hand is best avoided completely.
#7: Watch your stress levels
High stress levels can cause you to gain weight and develop higher blood sugar levels. This is because stress can cause you to over-produce both adrenaline and cortisol.
It is likely that you wont be able to avoid stress completely, but there are things that you can do to limit your stress levels. For instance:
- Deep breathing exercises
Even a hot bath with your favourite book can do wonders for your stress levels.
So there you have it, plenty of tips to help ensure you start living a healthier life. Hopefully you will start to incorporate a few of these tips, which will help you live longer and happier.