How to Care About Health Again
Last updated on 28 January 2021
1. Consume slowly
Did you know that eating also apace can cause weight proceeds?
Co-ordinate to inquiry, faster eaters are more probable to be overweight, as compared to people who eat more slowly. In one report, information technology was also suggested that this is 115% more likely to happen in eye-aged women.
As yous eat, your trunk releases 'fullness hormones' that tell your brain yous've eaten and should stop. Withal, every bit this process takes about 20 minutes, speedy eaters may swallow also much food and merely receive this signal later – which explains the 'postal service-buffet bloat' yous may experience afterwards a satisfying meal.
The next time yous're having a meal, make a conscious effort to eat slower and detect the effect on your appetite.
2. Drink more water
You may have heard of the saying to "potable eight glasses of h2o a day", yet non many may actually follow this, often choosing to count their total liquid intake instead – which ordinarily includes sodas, coffee, and other beverages.
Your body isn't fabricated up of soft drinks and beers, however. Depending on age, about 60% of the man torso is made upwards of h2o. There are numerous benefits of drinking more h2o – information technology helps u.s.a. to command our calorie intake, energises our muscles, keeps our kidneys good for you, and hydrates the skin.
As you stay hydrated with water, you'll also find yourself having fewer cravings for sugary or less healthy beverages.
3. Read nutrition labels
If weight loss is one of your wellness goals, brand it a habit to read the nutritional labels on your foods during your grocery shopping.
Expect out for the total amount of calories a production contains, and not only for ane serving (which is typically what's stated on the label).
Reading diet labels will also help yous to avoid just reading marketing labels like "high in fibre", "low fat" or "zero sugar", every bit these labels may be misleading. While a product is "high in calcium", it could as well be loftier in carbohydrate – a detail you may take missed if you hadn't read the nutrition label.
four. Consume more fruits and vegetables
A wellness survey of more than 65,000 participants found that people who ate the almost portions of fruits or vegetables (seven or more) each day had a 42% reduced run a risk of dying (from whatever cause), compared to individuals who ate less than one portion a day.
Withal, you lot may desire to cull more than fresh produce, equally information technology was found that frozen and canned fruit can also increase the risk of dying by 17%.
Demand a tip on how you can add more fruits and vegetables into your nutrition? Buy some cutting fruit after lunch and bring information technology to your workplace. The adjacent time you're hungry, that fruit volition be the closest and most convenient snack you lot'll reach for.
5. Piece of work out (at least) three times a week
Co-ordinate to Active Health (an initiative past the Singapore Sports Council), adults should engage in at to the lowest degree 150 minutes of moderate to vigorous physical action each week. The reality though, is that only 26% of Singaporeans exercise so.
Hitting this goal doesn't have to be difficult. Yous tin try:
- Do more of an action y'all're already doing
- Picking an activity yous recall you'll enjoy doing, and outset doing it
These can be small changes. For example, instead of walking with your domestic dog, put on your running shoes and jog with your dog. And if y'all're already running twice a week, add a third day to explore different routes at a relaxing, enjoyable stride.
6. Quit smoking
While legislation has placed affliction-riddled images on cigarette boxes and eliminated tobacco advertizement for decades, smoking is yet a fairly common habit in Singapore. Co-ordinate to HealthHub, 6 Singaporeans die prematurely from smoking-related diseases every twenty-four hour period.
Quitting smoking can be challenging, simply also one of the most life-changing decisions you make. Some strategies to overcome the habit include exercise, back up groups, relaxation techniques like breathing, or even nicotine replacement therapy.
7. Get a fettle tracker (and use it)
These days, fitness trackers are changing the way people live and work out. These intelligent wrist-based devices tin can runway your center rate and the distance of your run, and count the number of calories you fire during workouts.
While the accuracy of fitness trackers (and smart watches) may take been questionable a few years ago, the accurateness, reliability and reputation of these devices have been said to have improved remarkably in recent years.
8. Sleep for 6 – viii hours daily
Did y'all know that 6 – 8 is the recommended number of hours of sleep adults should get every night for better health? According to a paper on slumber duration and bloodshed, researchers also plant that people who become less than 7 hours of sleep a night are 12% more than likely to dice prematurely.
However, exist careful to not oversleep, as information technology was too found that people who sleep more than 8 – 9 hours daily take a 30% added gamble of dying prematurely.
The conclusion? Go to slumber at a time that allows you to take 6 – viii hours of rest, then wake up when the alarm rings – and not later on hitting the snooze button several times!
9. Smile and express mirth more than
This is one of the simplest, yet more powerful changes y'all tin can make to improve your mental health.
Why does this work? When we express joy, we breathe deeper and take in more air, which stimulates our center, lungs and muscles. Information technology as well increases endorphins released by our brains, which positively influence our physiology and mood – automatically placing us into a improve, happier state.
And so go ahead, grinning often and inject more laughter into your days. Sometimes, laughter really can be the best medicine.
10. Continue a journal of daily wins
Referencing a Harvard Business School professor in her TEDx talk on achieving success through minor wins, educator Mehrnaz Bassiri says that keeping a daily diary of progress helps us to reflect on our days and record all the small-scale achievements that would otherwise go unnoticed.
This habit helps u.s.a. to relate and celebrate our small wins, even on those frustrating days when nosotros feel we oasis't accomplished much.
These "wins" can be anything from making a healthy eating choice during lunch, reacting positively to a negative situation at work, or simply doing something that made yous happy or inspired, for the first time.
Think, you can lead a healthier life by simply making small changes, one at a time. Get-go by picking a few of your favourite tips mentioned in this article and incorporating them into your daily routine!
Article reviewed by Dr Samuel Low, clinical director at Parkway Hospitals
References
Franziska Spritzler (2019, June 18) Does Eating Slowly Help You Lose Weight? Retrieved November 21, 2022 from https://www.healthline.com/nutrition/eating-slowly-and-weight-loss
Kathleen Grand. Zelman (2008, May 8) half dozen Reasons to Drinkable H2o. Retrieved November 21, 2022 from https://www.webmd.com/diet/features/6-reasons-to-beverage-water#1
Sarah Boseley (2014, April 1) Fruit and Vegetable Intake: 5 a Day May Non Exist Plenty, Scientists Say. Retrieved November 21, 2019, from https://www.theguardian.com/uk-news/2014/apr/01/fruit-and-vegetables-seven-portions-ucl-study
How Much Concrete Action Do You Need? (northward.d.). Retrieved November 21, 2019, from https://world wide web.myactivesg.com/Active-Wellness/Domains/Physical-Activity
(2018, August 1) Smoking Statistics in Singapore. Retrieved November 21, 2019, from https://world wide web.healthhub.sg/live-healthy/597/questions_smoking
Francesco P. Cappuccio, Lanfranco D'Ella, Pasquale Stazzullo, Michele A. Miller (2010, May ane) Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies. Retrieved November 21, 2019, from https://www.ncbi.nlm.nih.gov/pmc/manufactures/PMC2864873
(2019, Apr 5) Stress Relief from Laughter? It'southward No Joke. Retrieved November 21, 2019, from https://www.mayoclinic.org/healthy-lifestyle/stress-direction/in-depth/stress-relief/art-20044456
Smith, Rob (2019, January 29). How to make your small wins work for yous. Retrieved November 21, 2022 from https://ideas.ted.com/how-to-brand-your-small-wins-work-for-you lot
Source: https://www.mountelizabeth.com.sg/healthplus/article/10-ways-improve-health
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