Health is wealth! This common saying holds a lot of weight. Whether you have ever had health problems or not, the experiences we see around us attests that when health begins to fail, we lose the best and the fundamental gift we have in our life. We, therefore, need to identify those negative or bad behaviors and habits, which cause or worsen our health status and slowly replace them with healthy and positive ones, which promote good health and wellbeing.
As the saying goes, prevention is better than cure, which is why we want to be intentional in identifying healthy behaviors that in the end become habits that will promote our good health and general well-being.
The integrative medicine physician Irina Todorov, MD, offers tips on how to prevent diseases and how to take care of yourself so that you can live your best and healthiest life. The tips themselves are not new at all, consistency in what we know is good for us and our health is paramount if we need to have a healthy life. Some of these tips are as follows:
- Make healthy food choices – stay away from highly processed food and instead choose homemade meals, if possible those locally produced so as to find them still fresh for consumption – with basic ingredients. Choose and eat what your body tolerates, listen to your body, and do not force anything on yourself if you know it will make you unwell.
- Have enough rest – a good sleep restores your strength and has a huge effect on how you feel in the arc of the day. Hence, having difficulties in getting sleep is a major cause of many health problems. Some of the potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression, and impairment in immunity and lower sex drive; consequently, you need to have some prior preparations towards this. One way of doing this is the 3:2:1 ratio, i.e., avoiding work that requires too much concentration and energy three hours before going to bed, eating at least two hours before going to bed and then one hour before, avoiding electronic screens. Research has shown that daily exercise improves sleep in patients with insomnia. Another way is that of listening to calm music, practising mindfulness or meditation, reflecting on positive moments of the day, reading a book, having a cup of camomile or practising 10 minutes of yoga are perfect ways of overcoming insomnia but also of having a restful and regenerating night which is key to our being health and well-being.
- Avoid unhealthy habits like smoking, excess alcohol drinking, poor diet and dehydration, lack of social connection, among others
- Manage your blood sugar (the concentration of glucose in the blood) – you can do this primarily by cutting down all soft drinks, candy and sugary desserts, which can cause an increase of blood sugar. It is also fundamental to avoid too much of carbohydrates (carbs) which is what causes blood sugar rise. During periods of stress, people may participate in behaviours that could lead to high blood sugar such as emotional overeating of refined carbohydrates or foods that are high in added sugars. Failure to exercise is another cause of an in blood sugar. One important thing to be noted here is that the Blood Roller Coaster causes stress both in your body and in brain.
Many diseases and illnesses can be effectively prevented, curbed, or even reversed through healthy behavioral choices, habits, and lifestyles. Indeed, it is never too late to start, for if you do not begin today, then when? We only need to choose to be intentional about the path we want to take, i.e. a more healthy lifestyle. So often we opt for fast food over homemade food for convenience even though we are very aware that this comfort comes with its own negative consequences concerning our health. Which path do you choose, if you have not yet done?
PS// We will not stop discussing this subject as you and I want to see us all live healthy lives.
Please share with us in the comments below, the types of habits that help you live a healthy life, and thank you in advance.
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