IMPROVING HEALTH

Getting Proper Sleep

Quality sleep is a cornerstone of health, as essential as nutritious food and regular exercise. It enhances mood, sharpens brain function, boosts the immune system, and helps control weight. Adults need 7–9 hours of sleep each night, while school-age children require 9–12 hours, and teens need 8–10 hours. Prioritize sleep by setting a regular sleep schedule and sticking to it, even on weekends. Adequate sleep keeps you healthy and alert, while chronic sleep deprivation can lead to serious health issues, including heart disease, obesity, diabetes, and mental health problems.

Regular Exercise

Physical activity and exercise offer immediate and long-term health benefits, significantly improving quality of life. Regular exercise is a cornerstone of healthy aging, helping people live longer and better by reducing pain and disability. It is essential for maintaining a healthy weight, as obesity increases the risk of death, disability, and diseases like type 2 diabetes and high blood pressure. However, being too thin, especially in older adults, can weaken the immune system, increase fracture risk, and signal underlying health issues. Both obesity and underweight conditions can lead to muscle loss, resulting in weakness and fatigue.

Control Stress

Chronic stress keeps your body in a constant state of fight-or-flight, weakening the immune system and increasing susceptibility to health issues like heart disease, diabetes, digestive problems, depression, high blood pressure, anxiety, and sleep difficulties. Exercise can help reduce stress by releasing pent-up energy and boosting endorphins, while nurturing close relationships can lower stress, improve immunity, and potentially extend lifespan.

Drinking a Sufficient Amount of Water

Staying well-hydrated is crucial for good health, as water supports vital functions like nutrient digestion, temperature regulation, and waste elimination. It also contributes to mental clarity, healthy skin, and weight management. Dehydration can cause headaches, fatigue, dry skin, and in severe cases, heat stroke.

How to get started

• Start with the general recommendation of 2 litres of water per day.
• Remember that your needs can vary based on your physical activity level, age, and other factors.
• Make it a habit to carry a water bottle with you wherever you go.
• If you find plain water unappealing, you can enhance its flavor by infusing it with a lemon, lime, or other fruit.

Eating Healthy (incl. fruit & vegetables)

Eat a healthy, balanced diet by including a variety of foods from all five food groups in the recommended amounts each day. Planning meals ahead and bringing portable snacks like nuts, bananas, and baby carrots can help you stay on track. A well-balanced diet supports overall health and protects against chronic disease.

The 5 food groups are:

• Vegetables and legumes or beans.
• Fruit (blueberries, raspberries, bananas, blackberries, apples & oranges).
• Lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes or beans.
• Grain (cereal) foods, mostly wholegrain or high cereal fiber varieties.
• Milk, yogurt, cheese or alternatives, mostly reduced fat.

Quit Smoking (if you smoke)

Smoking harms nearly every organ in the body, leading to disease, disability, and a range of serious illnesses. For every smoking-related death, at least 30 people live with severe health issues such as cancer, heart disease, stroke, lung diseases, diabetes, and COPD. Smoking also increases the risk of tuberculosis, certain eye diseases, and immune system disorders like rheumatoid arthritis.

Eliminate/Limit Alcohol Intake

Men should limit alcohol to 2 drinks per day, and women to 1 drink per day, with one drink equaling 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Excessive alcohol consumption can damage the liver and increase the risk of cancers, including throat, liver, and pancreas cancer.