According to the World Health Organization (WHO), unhealthy eating patterns and lack of physical activity are the main global health risk factors. Increased production of processed foods, rapid urbanization and unhealthy lifestyles make you vulnerable to various types of health problems, such as diabetes, heart disease, and cancer. Starting a healthy lifestyle can keep you from these health risks.
A healthy lifestyle is a long-term commitment with overall health benefits for your body and life. Improved physical, mental and emotional health will help improve the quality of your life and bring positive influence to the people around you.
Application of a Healthy Lifestyle
Implementing a healthy lifestyle needs to be adjusted to your age, gender, physical activity level, health conditions, and even your eating habits. The results will also vary, you cannot run or expect the same lifestyle changes as someone whose body condition or health is different from yours, for example following an idol model or actor.
Here are some ways to start a healthy lifestyle that you can immediately implement and make new habits or routines.
Know your body’s health status and make a treatment appointment if needed.
Do an annual check (medical check-up) that you may not have done or rarely do and also check the list of vaccinations that must be obtained. Some types of vaccinations are given more than once with a special schedule. Immediately make an appointment with a doctor if the results of routine health checks indicate abnormalities or there are vaccinations that must be done.
Know your body mass index (BMI) and measure your waist circumference to check if there are risk factors for diseases, such as obesity. You can do this in conjunction with routine checks. Also recognize your level of physical activity, for example how much activity is done in a week and what kind of intensity. By knowing the physical condition and health of your body, you can determine the next step of a healthy lifestyle change that is appropriate to do. Discuss with your doctor about the types of activities and eating patterns recommended for your condition.
Fixing your diet or diet and stopping bad habits.
Start keeping a diary that lists what foods you consume every day. Yes, that includes fried foods that you consume while waiting for the train schedule, for example. Make it without having any judgment. Remember, you do this to find out what needs to be changed from the old diet. You can’t switch to a healthy lifestyle if you don’t know any old habits that need to be removed or maintained. Discuss with your doctor and a nutritionist about the type, amount of food intake, and other dietary tips you need.
Increase physical activity and manage stress.
Adults are advised to set aside at least two and a half hours per week for aerobic activities (eg walking and running) with moderate intensity. Or you can set aside an hour and 15 minutes a week to do high-intensity aerobic activities, plus muscle strengthening activities, such as push-ups and sit-ups, at least two days a week. Make a calendar of physical activity and weekly targets that are flexible, realistic, and fun.
Maintaining mental health is also included in a healthy lifestyle. Tuck in activities like yoga and meditation to deal with stress. Determine ways or activities that you can do when stress and emotions strike, for example by running up and down stairs or staying quietly in the toilet to refocus. Breathing exercises not only remind you to be grateful but also re-evaluate the perspectives and decisions that need to be taken. Remember the positive things that happen in life and you will realize how many things you have achieved or have.
Make a regular sleep schedule. Try your device, computer or television to die at least two hours before the specified bedtime. Heavy exercise before bedtime is also not recommended. You can take a warm bath and drink a cup of tea to relax your body and mind, which helps you get to sleep quickly. Do not underestimate sleep disturbance, immediately see a doctor to get the appropriate treatment, if you have trouble sleeping.
Improve relationships with people around you.
Lifestyle changes are not just about diet and exercise, social interactions with those around you also contribute to your mental and emotional health. You do not need to equate all aspects of your life with your neighbors or friends, but you still need to take the time to socialize, both virtually and face to face. Improving relationships with others will provide comfort for each party. However, if you find it difficult to socialize, or if you are in an unhealthy relationship, then you need to seek help immediately. Your doctor will help you find out the source of the problem and how to overcome it.
Expand also do activities that stimulate brain creativity with those around you. The goodness of this activity began as a child coupled with formal education that was mutually supportive. According to neurologists, doing activities like this will have more effect on overall brain and body health than computer games that are played individually.
Although it is difficult to turn away from old habits, you need to realize that by making a healthy lifestyle a new habit, the risk of various diseases will also be reduced, including chronic diseases. Physical appearance improves, mental health is maintained, and your energy increases.
A healthy lifestyle also increases your chances of living longer. A study shows that the habit of walking for at least 30 minutes every day can reduce the risk of dying at an early age significantly. So what are you waiting for? Do not delay continuing to change your old lifestyle to a healthy lifestyle.