15 WAYS TO STAY HEALTHY IN 2023 - FIRST EDITION

In as much as you are setting goals to achieve this year, make it a priority to also focus on your general body health. You have no idea how infirmities, mental health and deficiencies can disrupt your plans and goals for this year. That is why this article seeks to enlighten you on 15 ways of maintaining your health in 2023. In order to stay healthy, you must adhere to the following;

1. EAT A HEALTHY ADEQUATE DIET

The major determinant of health depends on the kinds of food we ingest into our bodies. A healthy adequate diet includes fresh fruits and vegetables, legumes, fibre and whole grains. To have a healthy diet, you should cut down on fats, salt, sugar and red meats. Limit your intake of carbonated and caffeinated drinks. Eating healthy diets will help lower your risk of developing heart diseases, stroke and diabetes. Taking less amounts of processed foods is another way of eating healthy.

2. EXERCISE REGULARLY

Having regular exercise can help prevent non- communicable diseases like stroke, heart disease, diabetes and some types of cancers. Physical activity improves sleep, endurance and can improve one's sexual life. Regular exercise also boost the body's defence mechanism against diseases and infections. You should do at least 150 minutes of moderate- intensity physical activity throughout the week. You can do more minutes for additional health benefits.

3. LIMIT ALCOHOL INTAKE 

Excessive intake of alcohol is a threat to one's health. The recommended amount of alcohol to be taken in a day - men should have not more than 2 drinks a day and women not more than one drink a day. Taking too much alcohol can affect your immune system and cause damage to your liver. It is much better to avoid alcohol but if you still want to drink, do that in moderation and never drink and drive.

4. GET ENOUGH SLEEP/ REST

Most often, having quality sleep is one of the least measures we consider in order to stay healthy. What we do not know is that, there is a strong correlation between quality sleep and the strength of our immune system. Quality sleep helps regulate metabolism, stress management and gives more energy. Whilst poor sleep can drive insulin resistance, can disrupt your appetite hormone and reduce your physical and mental performance. Poor quality sleep is also a risk factor for weight gain. You can have a good sleep by getting seven to eight hours of sleep every night.

5. AVOID SMOKING

Smoking, vaping and tobacco use are harmful habits. Smoking harms almost every organ in your body, predisposing you to cancers, heart diseases and other chronic illness. Second-hand smoke is also fatal and should be avoided. If you smoke already, it is not too late to quit smoking (ask your physician for help) and once you quit. you will experience immediate and long-term health benefits.

6. MAINTAIN A HEALTHY BODY WEIGHT AND SHAPE

Keeping body weight and shape in check can be hard but they have amazing health benefits and help lower the risk of diseases and different cancers. Your waist size and waist- to-hip ratio may be much stronger markers of health. Being physically active, regular exercise, cutting refined carbohydrates, eating more protein and fibre and reducing stress are all strategies that may help you maintain a healthy body weight and shape.

7. FOCUS ON YOUR MENTAL HEALTH

The general well- being of an individual can greatly be influenced by his mental health. Mental health is defined as our emotional, psychological and social well- being and it affects how we think, feel and act. To have a good mental health;

⦁ Have a positive mindset about yourself and others

⦁ Nurture your social relationships with friends, family and loved ones

⦁ Cultivate coping mechanisms to deal with feelings of fear, anxiety, sadness and uncertainty.

⦁ In moments when you are depressed, talk to someone you trust such as family member, friend, colleague or mental health professional about how you feel.

All these steps are going to make you more healthier if you stick to them. The second edition of this article highlights eight steps which will be published soon. Thank you for making it this far. Kindly like, comment and share to others.

REFERNCES

1. 20 health tips for 2020 retrieved from www.who.int

2. 50 ways to stay healthy at home retrieved from www.benenden.co.uk

3. Yiqing Song (n.d.) 10 tips for maintaining a healthy lifestyle and body weight,  Richard M. Fairbanks School of Public Health