It’s never too late to make these 4 healthy habits part of your lifestyle, especially because they can add years to your life.
Read on to know…
“Live a long, healthy life by just embracing these 4 healthy habits.”
We all succumb to temptations at times, whether it’s binge drinking on weekends, or lunging for doughnuts when we’re stressed. Although, we know all these are not good for health – but still we indulge taking excuse that it would not make much difference anyway.
Well, the good news is that it really is never too late to turn things around. So, here we go..
Avoid Life Style Diseases By Reducing Alcoholic Drinks
Reason: Booze not only upsets the manner in which your liver functions, rather it makes it weak at processing fat and also can radically affect the way you feel.
If you frequently overshoot the recommended limit of 1-2 units a day for a woman (2-3 units per day for a man), you will be heading towards developing something known as ‘fatty liver’.
How Are You Benefitted By Reducing Booze?
(i) By avoiding the alcoholic drinks or cutting down on the amount, you can help reverse any impairment that has happened quite quickly and reduce the risk of liver disease by a considerable amount.
(ii) You are less likely to suffer life-style diseases. Other benefits comprise of weight loss, better quality sleep and fewer hangovers.
Family Fitness Tips To Help You Reduce Alcohol
(i) Get unit savvy and familiar with how many units are in a particular drink. One 250 ml glass of wine has about 2.8 units of alcohol in it, almost your whole recommended intake for a day.
(ii) Change your manner and approach towards your drinking, like reconsidering how much you drink at home – you may find that you are drinking more than what you think on an average, particularly if you drink in front of TV.
(iii) Buying small drink glasses and an alcohol measure are good habits to make sure you don’t drink more at home than you should.
(iv) When you’re out with friends, skip some of the rounds, or have drinks with a smaller group.
(v) Space your drinks throughout the rendezvous; alternate with plain water or any other less sugary drink to stay hydrated, or have a diluted drink like a spritzer or shandy.
Add 7 Years To Your Life By Exercising
Reason: Exercise does miracles for your body and mind. To quote Sanjay Sharma, professor of cardiac diseases at St George’s University Hospitals Trust in London: “Exercise buys you three to seven additional years of life. It is an antidepressant, it improves cognitive function and there is now evidence that it may retard the onset of dementia.”
Family Fitness Tip: Studies have indicated that even folks who don’t start exercising until their sixties benefit more from the recent activity than what they would have done at a younger age.
How You Are Benefitted By Exercising (even walking) for just 20-25 minutes a day?
(i) Reduces a 60 year old’s probability of heart failure by a fifth.
(ii) Considerably lowers cholesterol.
(iii) Reduces blood pressure, allowing for better circulation and a robust heart.
(iv) Even if you start exercising after you’re 70, you’ll be less likely to suffer atrial fibrillation, a heart rhythm condition that affects about 10% of people over 80.
(v) If you’re under 60, you’ll gain from strength training to safeguard your bones and make stronger your core, which leads to strengthening of your back.
(vi) Aerobic exercises like jogging, running, etc. also help. To quote author of Fit For Life, Kathy Kaehler: “Aerobic exercise is crucial in your 40s to help relieve stress, improve sleep, and combat potential weight gain.”
Total Fitness Tips
(i) Use the stairs instead of the lift.
(ii) Consider getting off the tube or bus a stop early.
(iii) Try to go for at least 20-25 minutes of brisk walking per day.
Quit Smoking And Cut Down Risk Of Stroke And Lung Cancer By Half
Reason: You may find it hard to give up smoking, particularly if you have been a smoker for long time. But you can feel the benefits almost from the day you stub out your last cigarette. Try it – if you can refrain from smoking for just one month, you’re five times more likely to give up for good.
How You Are Benefitted Quitting Smoking Habit?
(i) Just after 48 hours of quitting, there will be no nicotine left in your system. You will notice that your ability to taste and smell has improved.
(ii) Simply within 2 weeks you find that your lung capability and blood circulation are recuperating, while your skin begins to recover its color.
(iii) Within 10 years your risk of lung cancer plunges to half of that of a smoker, while your likelihood of a stroke will be the same as somebody who’s never smoked a cigarette.
(iv) After 15 years, your risk of coronary heart disease will become like that of an individual who has never picked up a cigarette, and the same would be the case for your risk of developing pancreatic cancer.
Family Fitness Tips
(i) When you get urge for smoking, just rather than being anxious when you can’t smoke, just rejoice in the fact that you’re no longer wasting money away; the average female smoker has 11 cigs a day, which works out at $ 230 a month or $ 2,760 a year that much you would be saving.
(ii) If you need an extra helping hand, you can visit Smokefree.nhs.uk/Stoptober for free support material.
Cut Down Your Sugar Intake To Lower Your Cholesterol And Blood Pressure
Reason: We all often give in to munch at biscuits, savor other sugary products or slurp sugary drinks without realizing harmful effects of too much sugar.
The NHS recommends that added sugars shouldn’t comprise any more than 5% of our daily calorie intake.
How You Are Benefitted By Reducing Sugar Intake?
(i) Reduces blood pressure.
(ii) Lowers ‘bad’ cholesterol.
(iii) Lessens the risk of developing dementia.
(iv) Decreases your chance of suffering from depression.
Family Fitness Tips
(i) To quote Dietician Alison Hornby: “Identify the sources of sugar in your diet, and decide what to cut out completely and what to cut down on.”
(ii) You don’t have to avoid sugars found in fruit or dairy products as these foods have lots of nutrients that are good for you. But you need to watch intake of some ready-made soups, stir-in sauces, condiments and ready meals as they do contain much more sugar than what you think. For example, just a third of an average-sized jar of pasta sauce (roughly 150g) can contain more than 13 g (or 3 teaspoons) of sugar.
(iii) Avoid fizzy drinks, sweetened fruit juices and squashes for sugar-free varieties or plain water.
So, adopt the above 4 healthy habits and enjoy a long, healthy life!
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”