6 simple lifestyle changes to get healthier and live a long life

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At the start of the New Year, we all make new resolutions. Living a healthier life is one goal that finds a place on most people’s New Year dairies. But life has its way of altering and often derailing our plans. 

New and sudden challenges take precedence, and original resolutions take a backseat. 

If you have faced the same situation, where unexpected life events such as an accident or a global pandemic took over your health-related plans, No worries. You can still get on your fitness wagon and start where you left off with the below-mentioned easier changes.

  • Exercise more

Physical activity is a must for living a healthy life. Thirty minutes of physical activity a day is not too much when you look at its benefits on your life. Keeping yourself active prevents bone loss as you age and reduces the risk of osteoporosis.  

A 2021 study about colon cancer survivors revealed that living in a “green” environment that is friendly for physical activity helped them to remain fit. Additionally, a study published in Lancet found that people engaging in moderate-intensity physical activity had a decreased risk of heart ailments.

Physical activity also reduces the risk of fatal illnesses such as cancer. According to the National Cancer Institute, there is ample evidence that states that exercise reduces the risk of 

  • Kidney 
  • Colon 
  • Stomach 
  • Esophagus 
  • Prostate
  • Thyroid
  • Gastric
  • Bladder
  • Lungs cancer

Evidence also suggests that physical activity delays the occurrence of mesothelioma, which is a severe condition of the lungs. 

Unlike several other illnesses, mesothelioma makes you eligible to file a legal complaint and demand compensation for mental and physical health losses if your employer or any other party caused it. You can easily find the location information of mesothelioma attorneys online and approach them about your case. 

  • Never skip your breakfast

The biggest wrong you can do to your body is missing your breakfast daily and starting your work routine on an empty stomach. Your blood sugar level drops when your stomach remains empty for a long time. With that, your metabolic rate also goes down, and the stress hormone cortisol (the primary stress hormone released by adrenaline glands) kicks in. 

The cortisol levels are highest at around seven in the morning; therefore, eating something during that time is recommended to reduce cortisol levels. When this hormone is too high, you feel stressed and jittery. 

Regularly skipping your breakfast makes you susceptible to gaining weight as you consume unhealthy snacks and sugary drinks when the hunger becomes unbearable. Skipping breakfast also increases the risk of heart disease, atherosclerosis, diabetes, high cholesterol, and heart disease. 

On the contrary, eating a healthy breakfast jumps starts your metabolism and does not make you feel overly hungry. Eating a breakfast that contains proteins and some healthy fats is a great way to start your day and ensures that you put the right foot out. 

  • Getting proper sleep

Adequate sleep is required for living a healthy lifestyle. But it is also one of the most neglected aspects of most people’s lives. 

There is evidence corroborating the fact that taking ample sleep increases your life expectancy. But the interesting aspect is that sleep and life expectancy have a U-shaped relationship. It means that both oversleeping and sleep deprivation can impact your life span. 

Getting ample sleep is essential to restore your energy and recharge your body and mind. Sleep helps the body get rid of waste and repair the cells. It is also vital for concentration, and processing of emotional information, while lack of sleep makes you forgetful. 

  1. Maintain a healthy body weight

Gaining weight, in most cases, is not a change you should welcome wholeheartedly. Gaining excessive weight results in obesity which is associated with a higher risk of various diseases and a shorter life span.  

study conducted in 2018 looked at BMI (Body Mass Index) and mortality of the participants for 24 years. It was found that a BMI of 30 to 35 increased mortality by 27%, and a BMI of 35 to 40 was associated with a 93% increase in mortality. 

There is no real magic stick that you can wave to keep your weight normal. A healthy weight necessitates changing your unhealthy habits such as eating junk food, not engaging in physical activity, drinking unhealthy amounts of alcohol, and not taking ample sleep. 

Make sure to get ample sleep because when you work till late at night, you tend to eat more junk food and order fast food. Also, make a dedicated workout plan by adding the physical activity (swimming, dancing, cycling, etc.) that you like to do. 

  • Toss out the processed food

You know that the bags of chips and gummy candies you devour during the night and the other processed food cramming your pantry is the worst you can do to your health. Yet they always stay in your reach, waiting for a moment of weakness during the night when you will grab them. 

Don’t wait for your cravings to overpower you. Put all those things in a garbage bag and send them on their eternal journey; your heart and mind will be happy that you did it. 

  • Get a training partner

You might love to imagine yourself as the lone wolf, living alone with headphones on your ears and feet on the treadmill. But seeking a training partner is a great change you can bring to your life. It is because developing a healthy lifestyle to live healthier and longer requires you to get motivation constantly. 

While you might have been able to motivate yourself quite a few times, it is not always possible. And having a training buddy means sharing your fitness goals with someone who can motivate you. 

Conclusion

The above article mentions some workable changes that you can easily make in your life. Things like incorporating a healthy diet, exercise, ample sleep, and refraining from fatty foods are quite manageable. However, if you are struggling to maintain a healthy lifestyle even after making healthy changes in your lifestyle, you must talk to your doctor. Also, remember that fad lifestyle changes and diets won’t work; you will need to stick to a healthy routine as a long-term plan.

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