Everyone knows that eating a well-balanced diet, exercising regularly, and getting enough sleep are essential for optimal health. However, when at college, this may appear to be an impossible endeavor. When you’re among friends or under stress from homework, the temptation of sweets, fast food, coffee, and alcohol often outweighs healthier choices.
Staying healthy is influenced by a variety of factors. As a result, maintain good health can lower your risk of developing certain diseases. Heart disease, stroke, some cancers, and injuries are among them. Learn what you can do to keep your health and that of your family.
10 Tips to Stay Healthy
1. Wash Your Hands
Handwashing is one of the most effective methods for removing germs, avoiding illness, and preventing the transfer of germs to others. Find out how Handwashing with soap and water may protect you and your family whether you’re at home, at work, on the road, or out in the community.
When washing your hands, use warm or cold (not hot) water. You may use whatever soap you like. Some soaps come in fun forms and colors, and some have pleasant scents, but the sort that gets you scrubbing is the one you should use. It’s OK to use antibacterial soaps, but regular soap will suffice. Lather both sides of your hands (front and back! ), your wrists, and the spaces between your fingers.
2. Eat Healthy Meals
Your health is inextricably related to what you consume. There are several advantages to eating a well-balanced diet. Some diseases can be prevented or treated by eating healthier foods. Heart disease, stroke, and diabetes are among them. A good diet can also aid in weight loss and cholesterol reduction.
It’s easy to eat what you want while still maintaining a healthy and balanced diet if you keep portion sizes moderate and sensible. What is the definition of a moderate portion? One serving equals a medium-sized piece of fruit. A cup of spaghetti equals two servings, but a pint of ice cream equals four.
Skipping meals can cause uncontrollable hunger, which often leads to overeating. If you’re short on time, snacking in between meals might assist. Just make sure you eat two well-balanced meals each day.
Because our bodies require various nutrients, it’s not a good idea to cut out all salt, fat, and sugar from our meals unless advised by a doctor. A balanced diet may be achieved by selecting healthier products such as skim or low-fat dairy.
3. Stay Hydrated
Avoid cokes and other sugary drinks, which may contain up to 17 teaspoons of sugar per 20 ounces! Sugar is a source of empty calories that depletes your body’s vitamins and minerals. Water aids in blood circulation, the elimination of toxins from our systems, and the control of our body temperatures, in addition to hydrating us.
Every day, you should drink water. The majority of individuals have been instructed that they should drink six to eight eight-ounce glasses of water every day. That is a realistic objective. Different people, however, require different quantities of water to keep hydrated. The majority of healthy people can keep themselves hydrated by drinking water and other fluids whenever they are thirsty. For other folks, less than eight glasses may be sufficient
4. Develop a Healthy Sleeping Routine
The phrase “sleep hygiene” refers to a set of good sleeping practices that can help you fall and stay asleep more easily. These behaviors can help you get a better night’s sleep. Sleep hygiene is an important aspect of cognitive-behavioral therapy (CBT), which is the most effective long-term treatment for patients who suffer from chronic insomnia.
Every day, try to go to bed and wake up at the same time. This aids in the regulation of your body’s internal clock and improves the quality of your sleep. To avoid tossing and turning, go to bed at a time when you are ordinarily drowsy. If you get enough sleep, you should be able to wake up naturally without the use of an alarm clock. If you need an alarm clock, you should probably go to bed sooner.
5. Get Regular Exercise
Heart disease, stroke, diabetes, and colon cancer can all be prevented with exercise. It can aid in the treatment of depression, osteoporosis, and hypertension. Exercisers are also less likely to be harmed. Exercise on a regular basis might help you feel better and keep your weight in check. 5 times a week, try to be active for 30 to 60 minutes. Remember that any quantity of exercise is preferable to none at all.
Every component of the body, including the mind, benefits from exercise. Exercising stimulates the production of substances in the body that might make a person feel better. People who exercise can sleep better. Some persons with moderate depression and poor self-esteem may benefit from it. Furthermore, exercising may provide a great sense of success and pleasure in achieving a goal, such as breaking a personal best in the 100-meter dash.
6. Weight Management
Many people in the United States are obese. Carrying too much weight puts you at risk for a variety of health problems. These are some of them:
- Heart disease
- Some cancers
- Gallbladder disease
- High blood pressure
- High cholesterol
- Type 2 diabetes
Being overweight also might contribute to weight-related ailments. A typical concern is an arthritis in the weight-bearing joints, such as your spine, hips, or knees. You may do a variety of things to help you lose weight and keep it off.
7. Quit Tobacco Usage
Tobacco usage and smoking are both dangerous practices. They can cause heart problems as well as cancers of the mouth, throat, and lungs. They also have a role in the development of emphysema and chronic obstructive pulmonary disease (COPD). It is preferable to stop as soon as possible.
While stopping smoking earlier in life has better health advantages, stopping at any age is helpful to one’s health. Even smokers who have been smoking for a long time or who smoke heavily can benefit from stopping. Quitting smoking is the single most effective approach to protect family members, employees, colleagues, and others from the dangers of secondhand smoke inhalation.
8. Limit Alcohol Intake
Men should limit themselves to two drinks each day. Women should limit themselves to one drink each day. 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor equals one drink. Drinking too much alcohol might harm your liver. It has been linked to malignancies of the throat, liver, and pancreas. Alcohol consumption also plays a role in fatal auto accidents, murders, and suicides.
9. Walk More
Simply put, walking more—whether it’s a leisurely stroll in the park, shopping, or walking intervals on a treadmill at your gym or at a local track—is critical to your health, fitness, and, ultimately, longevity.
Any physical exercise that gets your heart thumping, your blood flowing, and your body’s endorphins going can help you feel more energized. Walking is no exception, and you don’t need to go for long walks to reap the advantages. Taking a 20-minute walk three times a week for six weeks can result in a 20% increase in energy and a 20% reduction in weariness.
10. Visit a Physician
In addition to the aforementioned considerations, you should schedule time for whole-body wellness. Check-in with your doctor on a regular basis. This includes your primary care physician as well as your dentist and optometrist. Make the most of your health benefits and preventative care programs. Make certain you understand what your health insurance policy entails. Preventive treatment can detect sickness or ailment before it becomes a problem.
You must devote time to your breast health. Breast cancer is one of the most common causes of mortality among women. Breast cancer may strike men as well. Consult your doctor to determine when you should begin receiving mammograms. If you have risk factors, such as a family history of cancer, you should start screening as soon as possible. A monthly self-exam is one technique to identify breast cancer.
Women should also obtain pap smears on a regular basis. Women between the ages of 21 and 65 should be tested every three years. If you have specific medical issues or have had your cervix removed, this may be different.
Make a note of all the medications you’re currently taking. You should also keep up with your vaccinations, including taking a flu vaccine every year. Every ten years, adults require a Td booster. Tdap may be substituted by your doctor. This also helps to prevent whooping cough (pertussis). The Tdap vaccination is required for pregnant women. People who have a lot of interaction with newborns should also acquire it.
Get active and meet new people in a fun setting. Adjusting to college may be challenging, especially when students are leaving behind a support system they have known for a long time. Helping others helps us, whether it’s on a sports team or in Rhodes Student Government, joining a religious group, working at a soup kitchen, or in any other way.