Switch to Health

Posted on 10/14/2022 Last updated on 10/14/2022

Top Photo: Berutaさん on PhotoAC

Staying healthy is what we need to survive everyday. As we age, we should switch our lifestyle into something new from what it was before. When we were young, we tended to eat anything we like, regardless of what it does to our body. And when we talk about being healthy, we are not only focusing on our physical needs, but our mental health as well. But how do we stay healthy physically and mentally? It is very easy, we just need to follow a few simple steps.

I did not have enough knowledge about healthy living until I had my annual check up 2 years ago. and the results were not good. I was referred to an Internal Medicine Specialist in Tokyo for further check-up and treatment because I had issues with my blood sugar, cholesterol and uric acid. My weight was even below normal and I have always had normal blood pressure. Still, issues persisted. My doctor advised me to change a few things and have a healthier lifestyle. As I learned, we need to eat healthy food, have enough sleep and relaxation, and do regular exercise.

Eating Healthier

Photo Credit: チリーズさん

Let us talk first about the food that we are going to eat in order to have a healthy body. What are we supposed to eat? What are those healthy foods? Each of us has different requirements when it comes to healthy foods. Especially as we get older, we become very particular about watching our sugar, cholesterol or calorie intake.

For people who are always on the go, or in their busy working age, healthy food means eating 3 healthy regular meals everyday. I am talking about breakfast, lunch and dinner. For every meal, it should consist of healthy foods such as vegetables or fruits for fiber, which is very important. Grains, fat free dairy, lean meats, fish, eggs & nuts are also part of a balanced diet.

We should choose foods that are low in cholesterol and just eat in moderation. We should also check the labels of the products carefully. Foods to avoid? We just have to control the soda intake if we can not avoid it. Soda is not a healthy drink. Switch to water. We can never go wrong with water. How about coffee? Coffee is good but with too much sugar, it is not good. Sugar promotes weight gain and obesity, it affects your mood and increases your risks of diabetes and cardiovascular diseases.

And please do remember that of all the meals that we are going to prepare, dinner does not have to be the largest serving. We should avoid eating large meals before sleeping.

Sleep Enough

Photo Credit: Yoshi.Yuさん

The number two requirement to be healthy is to have enough sleep. How many hours does a person needs to sleep to maintain good health? Like food, the requirement also varies according to age. According to the National Sleep Foundation guidelines, adults or even those 65 years and above need 7 to 8 hours of sleep per night. On the flip side, babies or even teens need more hours to enable their growth and development.

How do we get enough sleep or how to have a better sleep? Some tips from a doctor from my home country: No mental work after 6:00 pm; do not schedule early morning meetings as it is hard for you to sleep at night; get a good mattress; take a warm drink or light snack; try supplements; make your body tired; meditate; listen to music and have a massage; or just count your blessings and pray.

Exercise More

Photo Credit: hacksbackさん

And lastly, in order to have a completely healthy lifestyle, we need to have regular exercise or physical activity. This is very important to have normal blood circulation because it helps you to de-stress after a longl day at work. It improves your mood which is good for your mental health and emotional well-being.

Plus, it helps you feel better, when you have regular blood circulation, it keeps your heart and your brain sharp. It shows in your physical appearance: you look good and feel good, and it can boost your confidence and improve your self-esteem.

There are many things to consider when choosing a healthy lifestyle. Everything should be taken in moderation, because too much is not good. Too much alcohol is bad for your health. Smoking is a bad habit. Your heart and lungs will be at risk. Too much stress must be avoided.

A healthy lifestyle is not only about how to avoid sickness, but also about maintaining your physical, social and mental aspects to live and enjoy a longer meaningful life. And, with a little planning and common sense, you can do it on the cheap too!

Photo Credits:

Top Photo: Berutaさん on PhotoAC

1 – チリーズさん on PhotoAC

2 – Yoshi.Yuさん on PhotoAC

3 – hacksbackさん on PhotoAC