9 habits for a healthier, stronger you

Categories : Wellness

 

Want to look and feel good at 40? Then start taking of your body, mind and spirit now. Here are easy habits you can start today.

Protect Your Heart

Heart disease is the number one killer of men. Nothing ages you faster than mistreating your heart. Gain more control over your cardiovascular health by eating a diet low in saturated fat and sugar, working out regularly and not smoking. For extra heart protection, follow these steps

1. Include fish in your meals each week.

Choose fish such as salmon, mackerel or tuna, which are high in heart-healthy omega-3 fatty acids. Studies suggest that eating fish two or three times a week may reduce your risk of heart disease.

2. Stay active during your downtime.

Studies show that people who engage often in leisure-time physical activities, such as taking a bike ride or brisk walk, have a lower risk of heart disease compared with people who pass their free time less actively. Two hours per week of leisure- time activities may decrease heart disease risk by as much as 61 percent.

Protect Against Cancer

Cancer is the second leading cause of death in the United States, and men are more likely than women to develop some type of cancer during their lifetimes. Make sure you’re doing all you can to protect against cancer by eating a balanced and varied diet, exercising regularly, avoiding common carcinogens, and getting regular health screenings. Start with these risk-reducing tips:

1. Supplement your diet with vitamin D.

A lack of the “sunshine” vitamin has been linked to colon cancer, and studies suggest that deficiencies may contribute to other cancers as well. Your body makes most of its own vitamin D from the sun’s UVB rays in a complicated process involving your skin, liver and kidneys. But because you want to avoid too much sun exposure, and foods, even D-fortified ones, may not deliver all the D you need, a daily supplement is good insurance against a shortfall.

2. Fill half your plate with colourful vegetables.

Not only will you eat fewer calories, which helps you keep your weight in check, you will also be closing in on your 9-a-day fruit-and-vegetable goal and stocking up on cancer-fighting nutrients. The brighter the color of vegetables and fruit, the more antioxidants, such as vitamin C and carotenoids, are packed inside. Researchers don’t know exactly what nutrient is responsible for squelching cancer, but most studies show there is a link between eating more fruit and vegetables and a lower risk of lung, oral, esophageal, stomach, and colon cancers.

Protect Your Skin

As your largest organ, the skin protects your entire body, so defending it against environmental hazards is extremely important. The sun’s ultraviolet rays not only age your skin by destroying elastin and promoting wrinkles but also injure the chromosomes in your skin cells. Take these steps to keep your skin healthy and discover new ways to stay young:

1. Perform routine self- examinations for skin cancer.

Look for changes in the color, size, thickness, shape, or feel of a mole, freckle, or other mark. A new mole, or one that has irregular borders, has variable colors, or is larger than a quarter of an inch in diameter, should be examined by a doctor.

2. Eat carotenoid -rich foods.

Save your skin from sun damage and wrinkles by eating carotenoid-rich foods, such as cantaloupe, apricots, carrots, butternut squash, sweet potatoes, spinach, and other fruit and vegetables that have deep green, yellow, orange, and red hues.

Protect Your Mind and Spirit

Chronic stress can rob you of health and happiness. By hindering your immune system response, stress makes you more susceptible to infection, disease, and other health conditions and can cause wrinkles and other visible signs of ageing. Stress also causes spikes in blood pressure, which could cause premature ageing of the cardiovascular system. Neutralise its damaging effects, with these steps

1. Leave job stress at the office.

A study suggests work stress may be even more detrimental to your personal relationships than work exhaustion is. Close personal relationships help you avoid ageing and stay healthy. Before you head home at the end of the day, take a few minutes to employ a stress reduction technique, such as meditation or deep breathing. Also, try taking the scenic route home from work. Research suggests that viewing natural scenery helps reduce tension.

2. Slip some humour-packed pastimes into your weekly schedule.

Whether you watch a funny movie, attend a comedy show, or just share good times with people you care about, be sure to set aside some time for age-reducing belly laughs. Research has credited laughter with not only the power to reduce stress but also the ability to relieve pain, improve immunity, and lower blood pressure.

 BONUS STEP:

Actively patrol your health and see your doctors on a regular basis.

Make the most of the time with your doctor, and avoid misdiagnoses by being prepared and informed  when you go to an appointment. Write down any symptoms you are experiencing, even if they seem minor. For instance, if you have pain, track when it occurs and how long it lasts. Keep a list of the foods you eat daily as well as any medicines, herbs, vitamins, and supplements you take regularly. Also include information about your chronic conditions and your regular activities. Take this information to your appointment, and discuss it with your doctor.

Follow these steps to avoid ageing, and live life to the youngest!