To have a healthier life, start with a few small changes that you can establish a daily routine, and then turn into habits.
The Woman Post | Carolina Rodríguez Monclou
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It is important to remember: our physical condition affects our mental health and vice versa. What we do with our body makes a huge difference in how we feel.
Jack Krikor Der-Sarkissian is a primary care physician at Kaiser Permanente Los Angeles Medical Center. The family medicine specialist gives four tips that are crucial to starting a better lifestyle.
Essential nutrients are components of food that your body cannot produce on its own and that we need to grow, function and stay healthy, so we must obtain these nutrients through our diets. Consume an adequate balance of carbohydrates, fats, proteins, vitamins, minerals, and water.
"We recommend that people start the day with a good breakfast, a large lunch, and probably a small dinner or something light towards the end of the day," suggests Dr. Krikor in an interview with the Kaiser Permanente Thrive channel.
The expert also recommends avoiding liquid candy, which would be soda or large amounts of fruit juice "which is a large amount of sugar that the body cannot handle," he adds.
"I'm amazed at how many patients tell me that they just don't move at all, that their work is usually at a desk," reveals Dr. Krikor. Many adults are "too busy" to maintain a healthy routine. However, the expert insists on starting initially with a simple act of movement such as walking, which is mentally and physically beneficial.
Once you get used to the simple movements, start exercising. According to Dr. Mile Evans, ST staff physician. Michael’s Hospital, ideally get at least 150 minutes of moderate to vigorous physical activity (MVPA) weekly. Exercise reduces heart disease or cancer and helps you improve mental health. Whenever possible, Dr. Evans recommends adding higher effort exercises because, according to the expert, "the higher the intensity, the healthier the results."
Also read: HOW TO OVERCOME PARENTAL BURNOUT
We tend to think of sleep as a time when the mind and body shut down in order to rest. In reality, sleep is a very active period during which essential rest processes take place. We sleep in cycles and each one lasts about 90 minutes. Try to improve the quality of your sleep.
"The average patient today sleeps about six hours a day," says Dr. Krikor. However, he ensures that we need seven to eight hours of sleep a day. "When we don't get enough sleep, it has a ripple effect on all of our health systems," he adds.
Rates of diabetes, high blood pressure, and depression increase in people who don't get enough sleep. Here are some tips to get you started: use sleep trackers, don't drink alcohol before bed, refrain from coffee before bed, and keep your bedroom dark and quiet.
Healthy social interactions with friends, family, and colleagues will improve your quality of life.
Lack of social connection has shown that increased stress and inflammation weaken the immune system and weaken cardiovascular functions. Those who feel lonely tend to drink more alcohol, exercise less, and tire quickly. Social relationships have a lot to offer, like giving you the ability to share your accomplishments and have support when faced with challenging situations.
Being healthy makes you feel more comfortable and lively, as you will have a better complexion and physical condition, giving you a boost in confidence, resulting in a better social life. Starting a healthy lifestyle makes you happier, more productive, and more energetic.