While the rich can afford to receive the best diet and nutrition advice, personal trainers, and dietitians, no amount of money can be traded for good health. While money does help to improve, sustain and lead a healthy lifestyle, once one’s health starts to deteriorate, there's not much that can be done to fix it. Aging is a natural process and, thus, inevitable. And while it can't be sidestepped, it can be slowed, not affecting life as much as it would otherwise.
However, while certain genetic factors that strongly affect aging can't be modified, the environmental factors highly dependent on individual lifestyles can be altered to slow down the signs of aging. Luckily, humanity wasn't born yesterday, and our ancestors passed on their time-tested knowledge in the form of health tips further backed by modern science.
Below, we've compiled a list of science-backed healthy lifestyle tips which may not help you hold a world record for the fastest marathon time aged 90 but will ultimately improve your general health and well-being. What advice on health have you received that significantly affected your life? Do you have a health tip you would like to share with others? Leave it in the comments! Also, check out our recent article featuring mental health tips!
#1
Consider getting a vaccine.
One of the most effective ways to avoid disease is vaccination. Immunizations against polio, rabies, rubella, tetanus, typhoid, typhoid fever, cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, and yellow fever boost your body's natural defenses. You can talk with your doctor if you wish to have yourself vaccinated or have your immunization status checked.
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24points
#2
Spend more time outside.
The advantages that nature and being outside can have on one's physical and mental health have been demonstrated in multiple studies. Consider starting a new hobby or outdoor activity like hiking, jogging, gardening, paddle boarding, or just going for a walk.
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24points
#3
Zen out every now and then.
Stress may impact your eating preferences, blood sugar levels, susceptibility to disease, weight, fat distribution, and more. Thus, it's crucial to learn effective stress management techniques.
One such method is meditation, which has some scientific backing for its utility in reducing stress and enhancing health. Meditation was reported to lower inflammation and LDL ('bad') cholesterol levels compared to the control group in a study involving 48 patients with type 2 diabetes, high blood pressure, or both.
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18points
#4
Rise and shine.
Forget the snooze button. Try to maintain a consistent sleeping and waking pattern, even on the weekends. For one's physical and mental health, adults need between seven and nine hours of sleep each night.
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18points
#5
Maintain sufficient vitamin D levels.
Vitamin D insufficiency is very much a common global issue. Around half of the worldwide population lacks vitamin D, and about 1 billion people have vitamin D deficiency. Even though lack or deficiency of vitamin D is not immediately threatening, maintaining healthy vitamin D levels significantly influences general health. Sufficient vitamin D levels can help strengthen bones, lessen depression symptoms, strengthen the immune system, and reduce cancer risk.
While the quickest and most efficient way to get vitamin D is by spending time in the sunlight, not everyone is fortunate to live in sunny Cali and thus should consider consuming more vitamin D with food or supplements. Vitamin D can be found in cod liver oil, salmon, tuna, orange juice, dairy products, beef liver, or egg yolk.
17points
#6
Check your blood pressure regularly.
The often-heard term "silent killer" refers to high blood pressure, also known as hypertension. This is because many people with hypertension may not be aware of the prevailing condition simply because it may not exhibit any distinctive symptoms. Due to untreated hypertension, several organs, such as the heart, brain, and kidneys, are at risk of harm.
While how often you check your blood pressure is optional, make a habit of regularly checking it so that you are aware of your numbers. And if the digits are outside the normal range, schedule a check-up with your health professional to find the cause and start treatment.
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17points
#7
Eat more nuts and seeds.
Some people shy away from nuts because they are high in calories and fat. However, seeds and nuts are highly nutritious. Besides containing lots of “good,” aka unsaturated fats, they have lots of protein, fiber, and various vitamins and minerals.
Furthermore, one large observational study reported that a low intake of nuts and seeds may be potentially linked to an increased risk of death from heart disease, stroke, or type two diabetes.
16points
#8
Frequently wash your hands, and always cover your mouth when you cough or sneeze.
By covering coughs and sneezes and frequently washing hands, contagious respiratory illnesses like influenza, respiratory syncytial virus (RSV), whooping cough, and COVID-19 can be kept at bay.
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16points
#9
Find yourself a furry shoulder to lean on.
When you need to unwind, spend some time with your pet. Studies have shown that interactions between people and animals lower cortisol levels and lessen anxiety and panic.
Taking your pet to work with you, running errands together, sharing snacks together, signing up for pet-friendly community activities, and practicing new tricks together are some suggestions for spending more time with your pets.
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16points
#10
Quit smoking and limit your alcohol consumption.
Abuse of alcohol, illegal drug usage, and smoking can all seriously impair your health. If you engage in any of these behaviors, you may want to cut back on them or quit altogether to lower your risk of chronic illness.
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#11
Stand up every 30 minutes while working.
To counteract the adverse effects of prolonged sitting (like at a desk job), get up and move around for a few minutes every half hour. Even among typically healthy people, spending a lot of time sitting can harm their metabolic health and eventually result in high blood sugar and cholesterol levels. These minor adjustments, like standing up every so often to move around, could significantly impact you in the long run.
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13points
#12
Minimize your screen time.
As digital transformation propels us into the future, ICT gadgets like smartphones, laptops, tablets, and PCs are becoming increasingly important in our daily lives. People are becoming increasingly dependent on screens but also becoming addicted to the internet. As a result, unhealthy digital habits are developing and endangering our productivity and health.
Therefore, we need to adopt good digital behaviors to prevent excessive use of digital devices and assist ourselves in maintaining a healthy work-life balance. Some suggestions include tracking your screen time, keeping your phone out of the bedroom, taking regular breaks, creating tech-free zones, removing superfluous apps, turning off notifications, and no longer dining in front of the television to minimize screen time.
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13points
#13
Drink water like your life depends on it. Because it does.
A crucial although often neglected sign of health is hydration. Drink plenty of fluids to keep your body functioning at its best and guarantee that there is enough blood in your system.
While the minimum recommended amount of water per day for an adult is about eight 8-ounce glasses, which equals about 2 liters, try to drink enough to fully sate your thirst each day. Keep in mind that someone who lives in a hot climate or leads a very active lifestyle may require more water than the average person.
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12points
#14
Schedule regular checkups.
A generation ago, people would only go to the doctor if they were very ill or on the verge of death. Thankfully, more people are receiving preventative healthcare as they become more informed and take ownership of their own health.
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12points
#15
Get more indoor plants.
One study on controlling stress concluded that interacting with indoor plants can lower psychological and physiological tension. Moreover, participants in a different study also reported feeling less worried when working in a space with indoor plants or windows that looked outside. Furthermore, houseplants clarify the air in your home!
12points
#16
Reduce your sugar consumption.
Today, sugar, also referred to as a 'white poison,' or 'the white death,' is a frequent component of pretty much any meal and beverage. Obesity, type 2 diabetes, and heart disease are all associated with a high sugar intake. The Dietary Guidelines for Americans advise limiting added sugars to less than 10% of daily calories, whereas the Dietary Guidelines for Americans advise keeping added sugar intake below 5%.
11points
#17
Do regular self-checks.
It's wise to get accustomed to how your breasts feel and look because tumors might arise between mammograms. Need help figuring out where to start? Put some TLC into it: Watch for any changes, feel for anything odd, and if you notice anything unusual, discuss it with your doctor.
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#18
Spread the love.
Always keep an eye out for a chance to show someone a random act of kindness or truly appreciate the feeling you get when someone offers you a helping hand. Random acts of kindness, such as complimenting someone or lending them a book you enjoyed, have been proven to boost the release of "feel good" hormones.
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10points
#19
Air out the house.
Let's say dust mites have a special connection with household items that collect skin cells, such as bedding, carpet, and sofas. Well, your house is no place for their love games. Make sure to often open the windows and air your house to reduce humidity and microscopic mold, which will disrupt their food chain.
Besides, opening windows could also improve your sleep. Researchers found that by lowering carbon dioxide levels in the room, ventilation can thus enhance sleep quality.
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10points
#20
Limit sugary drinks.
The primary source of added sugar in the American diet is sugary drinks, such as soda, fruit juices, and sweetened teas.
Unfortunately, studies indicate that even in people who do not have excess body fat, drinking sugar-sweetened beverages increases the risk of type 2 diabetes and heart disease.
Healthier alternatives include water, unsweetened teas, sparkling water, coffee (in moderation), and don’t forget freshly squeezed juice!
9points