How can we improve our health? This question is being asked more and more often, and has been addressed by many health specialists.
1. Watch what you eat
Diet plays a fundamental role in well-being and health. We recommend reducing our intake of salt, refined sugars and saturated fatty acids (meat, dairy products) in favour of unsaturated fatty acids (oily fish, vegetable oils), wholegrain cereals and, of course, fruit and vegetables. In fact, a scientific review has shown that for every extra 100g portion of fruit and vegetables eaten, the risk of depression is reduced by 3%.
2. Regular physical activity
Physical activity is well known for helping to maintain a slim figure, but its benefits don’t stop there. Sport promotes longevity, helps reduce the risk of chronic disease and improves mental health. According to the World Health Organisation, a sedentary lifestyle is considered to be the fourth leading risk factor for death worldwide. If you don’t practise sport regularly, it’s advisable to walk for 30 minutes a day at a brisk pace. See our fitness bookmarks
3. Drink more water
60% of an adult’s body is made up of water. Every day, we expend an average of more than 2 litres of it. We all know that drinking water is excellent for our bodies, but many people forget to drink enough. It’s worth remembering that some foods (fruit and vegetables) hydrate the body, while others (alcohol) dehydrate it. It is recommended that you drink at least 1.5 to 2 litres of water a day.
The sensation of thirst is already a sign of dehydration, so remember to drink throughout the day.
4. Better sleep
Sleep is crucial for many biological functions.
Too little or too much sleep has been shown to increase the risk of heart disease, diabetes and obesity.
On average, an adult needs between 7 and 9 hours’ sleep a night. To help you sleep better, it is advisable to reduce the ambient light before going to bed, to eat lightly in the evening to aid digestion, to avoid coffee and tea after 5 p.m., to be physically active during the day
5. Take the time to relax
Modern life is a source of great stress for many people, which has an extremely harmful effect on health. It is therefore highly advisable to take a break from this pace of life. Taking a nap, reading or watching a film is good for your health. There are also adaptogenic plants to help calm the body.
6. Going out and seeing people
We are social beings. Sharing time with other people helps us to create an identity and improve our physical and mental health. Seeing other people means using your brain and body to talk, laugh and get fresh air… This greatly reduces the risk of depression. It’s a good idea, for example, to join a club, an association or a sports team!
7. Have a positive attitude
Keeping a positive attitude has a real impact on health and well-being. The brain needs to move forward, have goals, challenges… Having a goal or an activity that is important to us gives meaning to our lives, is excellent for morale and reduces the risk of depression.
8. Avoid smoking
We’re not telling you anything, tobacco is very harmful to your health. It is responsible for numerous disorders and increases the chances of developing a serious illness. Life expectancy is drastically reduced, and the body becomes intoxicated and exhausted.
Quitting smoking is not easy, but it is a decisive step towards better health.
9. Replace coffee with tea
Easier for some than others, replacing coffee with tea (particularly green tea) every morning is a simple, everyday solution that is highly beneficial to your health. Tea is much richer in antioxidants, which help to prevent cardiovascular disease, certain cancers and other age-related illnesses.
10. Limit sitting at work
A sedentary lifestyle encourages health problems such as obesity and back pain. Office work often involves sitting for hours on end. It’s important to get up at lunchtime, take regular breaks and move around. These breaks during the day not only limit the damage caused by a sedentary lifestyle, but also improve concentration!
And also , take a look at the health bookmarks!