Simple Health Tips for a Healthier Life!
1. Eat Slowly
Did you know that how quickly you eat can have an impact on your weight? Research shows that those who eat faster are more likely to be overweight compared to those who eat at a slower pace. The study also revealed that middle-aged women are 115% more prone to weight gain due to fast eating habits.
When you eat, your body releases hormones that signal your brain to stop eating once you’re full. However, this process takes about 20 minutes to complete. If you’re eating too quickly, you may consume more food than your body needs before it receives these signals. This explains the feeling of being uncomfortably full after indulging in a satisfying meal.
If you’re looking to manage your weight or just want to be more mindful of your eating habits, try slowing down your eating pace. Paying attention to how fast you eat can help you avoid overeating and make you feel more satisfied with smaller portions.
2. Drink more water
You’ve probably heard the advice to drink eight glasses of water a day, but not many people actually follow this guideline. Instead, they may count all liquids they consume, including sodas, coffee, and other beverages.
However, it’s important to remember that our bodies aren’t made up of soft drinks and beers. In fact, water makes up about 60% of our body weight. Drinking more water has numerous benefits such as helping to control calorie intake, energizing our muscles, maintaining healthy kidneys, and keeping our skin hydrated.
Furthermore, staying hydrated with water may help to reduce cravings for sugary or unhealthy drinks. So, it’s essential to make a conscious effort to drink more water every day to reap these benefits and maintain good overall health.
3. Read nutrition labels
If you have set a health goal of losing weight, it would be beneficial to develop a habit of reading nutritional labels while grocery shopping. It’s important to pay attention to the total number of calories present in the product, instead of just the amount mentioned for a single serving, which is usually displayed on the label. Reading the nutritional labels can help you make informed decisions and avoid getting deceived by marketing labels such as “low fat”, “zero sugar” or “high in fibre”, which may not accurately reflect the nutritional value of the product. For instance, a food item could claim to be high in calcium, but it could also contain a significant amount of sugar, which could go unnoticed if you do not read the nutrition label carefully.
4. Eat more fruits and vegetables
According to a health survey that studied over 65,000 people, consuming seven or more portions of fruits or vegetables every day can significantly decrease the risk of dying from any cause by 42%. However, it’s essential to be mindful of the type of produce you consume, as the research found that canned and frozen fruits may increase the risk of mortality by 17%.
If you’re looking for a simple way to incorporate more fruits and vegetables into your diet, consider purchasing pre-cut fruit after your lunch break and bringing it with you to work. Having this healthy snack on hand will make it the most accessible and convenient option when hunger strikes.
5. Work out
work out ( at least 3 times a week ) Staying active is crucial for maintaining good health and wellbeing, and experts recommend that adults should aim to get at least 150 minutes of moderate to vigorous physical activity each week. However, studies show that only a quarter of people in Singapore are meeting this target.
Thankfully, achieving this goal doesn’t have to be a daunting task. There are several ways to increase physical activity levels, including doing more of an activity you already enjoy or trying a new activity that you think you’ll enjoy. Even small changes can make a difference, such as swapping a leisurely walk with your dog for a jog, or adding an extra day of running to your routine to explore new routes at a more relaxed pace.
By committing to exercising at least three times a week, you can help boost your energy levels, improve your overall health, and reduce your risk of developing chronic conditions. So why not take the first step towards a more active lifestyle today?
6. fitness tracker
get a fitness tracker and use it , In today’s world, fitness trackers are revolutionizing the way people approach fitness and exercise. These sophisticated wrist-worn gadgets have the capability to monitor various fitness metrics such as heart rate, distance covered during a run, and the number of calories burned during workouts.
Although the precision of fitness trackers (and smart watches) has been subject to scrutiny in the past, recent years have seen significant improvements in the accuracy, reliability, and reputation of these devices. As a result, they have become an increasingly popular tool for people looking to keep track of their fitness progress and make more informed decisions about their health and wellbeing.
7. sleep
sleep 6 – 8 hours daily, Getting enough sleep is essential for good health, and experts recommend that adults should aim to get between 6 and 8 hours of sleep every night. In fact, research suggests that people who consistently get less than 7 hours of sleep each night are 12% more likely to die prematurely.
It’s worth noting, however, that getting too much sleep can also have negative effects. Studies have found that people who sleep for more than 8 or 9 hours a day may have a 30% increased risk of premature death.
So, what’s the best approach? It’s important to establish a sleep routine that allows for 6 to 8 hours of rest each night, and to make sure that you’re waking up when your alarm goes off, rather than hitting snooze repeatedly. By prioritizing good sleep habits, you can improve your overall health and wellbeing, and reduce your risk of premature mortality.
written By Saman
Checked by Maham
