Sleep Enough
A stormy night’s rest doesn’t just affect your concentration during the day. So far this year, CNN reported that not getting enough sleep can increase your risk of mood problems, asthma, and stroke and affect your longevity.
Sleep is an important issue.
The US Centers for Disease Control and Prevention (CDC) recommends that adults get at least seven hours of sleep a night, although sleep quality is also essential.
To sleep better, research shows it’s essential to set a regular bedtime and wake-up time, follow a nighttime routine that tells your brain it’s time to go to bed, keep your bedroom dark and cool, and stay away from screens. Early, and don’t go to bed if you have trouble sleeping.
Eat Well
Everybody needs different things, but is there a recommended way to guide your nutrition?
Don’t let the word diet fool you. It is not a restrictive philosophy to modify your body weight. The Mediterranean diet is a way of eating that features simple plant-based cuisine. The majority of each meal is focused on fruits and vegetables, whole grains, beans and seeds, some nuts, and a heavy emphasis on extra virgin olive oil. Fats other than olive oil, such as butter, are consumed little if any, and sugar and refined foods are reserved for special occasions.
Do Exercise
Scientists have long known that exercise is suitable for a healthy body, but research has shown that it is also essential for a healthy mind.
The U.S. Department of Health and Human Services recommends that people ages 18 to 64 get at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity each week and muscle-strengthening activities at least two times a week.
The good news is that even if you still need to meet that right now, adding a little bit will help.
11 minutes of daily exercise could have a positive impact on your health, according to a large-scale study Research published earlier this year showed that even 11 minutes of exercise a day can reduce the risk of cancer, cardiovascular disease or premature death.
Take time to socialize
Many people place a lot of importance on some health behaviours that are often considered more physical, but social and emotional factors deserve our attention.
Good, strong friendships are essential not only to relieve our stress and improve emotional well-being but also to improve markers of our physical health, according to the latest research.
Experts suggest that people should give importance to this area of health by investing more in a sense of community.
They also emphasize the importance of making friendship a priority on your agenda:
- Text a friend you haven’t spoken to in a while.
- Commit to meeting one new person a month.
- Host a dinner party.
- Join a class.
Strong bonds won’t happen overnight, but starting small and prioritizing friendships as an essential part of your life can bring more happiness and less stress and make you feel more supported.
Reduce you are
You hear it every time you go to the doctor for any concern: whatever it is, it will get worse with stress.
Indeed, stress can increase cortisol. Higher levels of cortisol can exacerbate health conditions such as cardiovascular disease, diabetes, and chronic gastrointestinal problems, according to the Cleveland Clinic.
Stress can also cause or contribute to anxiety, irritability, poor sleep, substance abuse, distrust or chronic worry, and more.
Fortunately, a balanced diet, good sleep, exercise, and social support can help reduce stress. Exploring breathing and meditation techniques can also help.
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