13 Simple Health Tips
Keep reading to find out 23 simple tips to improve your physical and mental health.
1) Eat oily fish
Fatty fish such as salmon, sardines, mackerel, and herring contain heart-healthy omega-3 fats, which can help fight inflammation.
Consumption of omega-3 fats can help reduce the likelihood of developing heart disease as well as inflammatory conditions such as rheumatoid arthritis.
Studies even suggest that omega-3 fats might even help reduce behavioral problems and depression.
2) Cut back on sugary drinks
One of the most pertinent health tips is to be mindful of how much sugar is in your beverages.
Sugary drinks such as soda, sports drinks, sweetened teas, and flavored coffee are some of the biggest contributors to added sugar in the typical Western diet.
High added sugar consumption is associated with weight gain and increased prevalence of chronic diseases.
This includes diabetes, heart disease, and non-alcoholic fatty liver disease.
3) Make physical activity a priority
According to a report from the Centers for Disease Control, only 23% of Americans got the recommended amount of exercise in 2018.
Aim for 150 minutes per week of moderate exercise, 75 minutes per week of vigorous exercise, or a combination of both.
Regular physical activity reduces your risk of heart disease, diabetes, cancer, and many other chronic diseases.
Getting regular exercise can also benefit your mental health by reducing symptoms of depression and anxiety while boosting self-esteem and mood.
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4) Don’t downplay the importance of mental health
Speaking of mental health, it should be just as much of a priority as your physical health.
Mental health disorders are common; one in five adults suffers from a mental health disorder.
If you feel like your mental health is taking a toll, know that you’re not alone, and help is available.
Speak with your primary care provider about your options.
These might include using medications, speaking with a mental health counselor, or taking part in counseling sessions.
5) Stay away from restrictive diets
Numerous fad diets have made their debut in the past several decades, each claiming that it will result in long-lasting weight loss or other health benefits.
The problem with strict diets is that they aren’t sustainable long-term.
In fact, a review of 29 long-term weight loss studies found that “more than half of the lost weight was regained within two years, and by five years more than 80% of lost weight was regained”.
Restrictive diets can also increase the prevalence of disordered eating such as anorexia and bulimia.
6) Get more (and better) sleep
Adults should strive to get 7-9 hours of sleep per night.
Getting enough sleep can help reduce the risk of heart disease, diabetes, kidney disease, stroke, high blood pressure, and obesity.
Sleep deprivation can worsen insulin resistance, one of the leading causes of type 2 diabetes.
Not getting enough sleep can also worsen mental health conditions.
Be sure to avoid screens before bed since they emit stimulating blue light and make it harder to fall asleep. (Yes, this means no Netflix in bed, as challenging as that might be!)
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7) Monitor your blood pressure
High blood pressure (hypertension) is a common health problem.
Having high blood pressure increases your risk of heart attack and stroke, along with other potential complications.
We report blood pressure numbers as systolic pressure (top number) over diastolic pressure (bottom number).
Ideal blood pressure is less than 120 for systolic blood pressure and less than 80 for diastolic blood pressure.
8) Include more nuts and seeds in your diet
Nuts and seeds have a multitude of health benefits.
They’re rich in heart-healthy unsaturated fat, which can improve cholesterol levels when they replace saturated fat sources.
Walnuts, flaxseed, and chia seeds are especially rich in omega-3 fats, which can improve blood triglyceride (fat) levels and reduce the risk of harmful blood clot formation, among many other health benefits.
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9) Get screened for diabetes
Type 2 diabetes is becoming more prevalent and impacting people at younger ages, including children.
Millions of people have prediabetes, a condition that drastically increases the risk of developing type 2 diabetes.
You might be at greater risk of developing type 2 diabetes if you’re overweight, are 45 years old or older, have a family history of diabetes, or don’t lead a healthy lifestyle, such as not getting enough physical activity or not practicing healthy eating.
Most insurance companies in the US will cover an annual diabetes screening test as a part of a preventive health visit.
10) Drink alcohol in moderation
Excessive alcohol consumption increases the risk of high blood pressure, heart disease, stroke, liver disease, and digestive disorders.
Ideally, men should limit their alcohol consumption to two or fewer drinks per day and women no more than one drink per day.
11) Have regular physical exams
Visiting your healthcare provider annually for a comprehensive medical exam can help identify potential health problems early on and increase the chance of successfully treating them.
A physical exam, blood work, and any recommended preventive tests (such as a pap smear for women) are recommended regularly based on your age and medical history.
12) Do some resistance training
While aerobic physical activity is important, so is resistance training.
Regular resistance training has numerous health benefits, such as helping improve cardiovascular fitness, boost metabolism, improve blood sugar levels and insulin sensitivity, improving cholesterol levels, and reducing blood pressure levels.
13) Take a break from social media
Social media use can worsen mental health problems in some people, such as those suffering from anxiety and depression.
For instance, a lack of “likes” and comments on posts and photos can make a person feel inferior compared to other social media users.
Just like all screen time, you should limit your social media use to a healthy amount.
