Understanding what is considered healthy can be confusing, as even qualified experts often have conflicting opinions ,This can create a challenge when trying to determine the best approach to optimize your health.
Incorporate the following activities and strategies into your daily routine. These simple steps, once they become habits, can have a significant positive impact on your overall health.
Here are 10 health and nutrition tips that are based on scientific evidence.
1.Enjoy de-stressing :
Experts highly recommend incorporating regular exercise, meditation, and breathing techniques into your routine to effectively reduce stress.,Moreover, engaging in simple yet enjoyable activities, such as listening to soothing music, reading a good book, soaking in a hot tub, or playing with your pet, can also significantly contribute to relaxation and stress reduction.
2.Limit sugary drinks :
Sugary drinks such as sodas, fruit juices, and sweetened teas are identified as the main source of added sugar in the American diet (1Trusted Source) ,Several studies have revealed that consumption of sugar-sweetened beverages can increase the risk of heart disease and type 2 diabetes, even in individuals who are not overweight (2Trusted Source) ,In addition, sugar-sweetened beverages pose a unique threat to children, as they can contribute to childhood obesity and also lead to conditions typically associated with adulthood, including type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.
3.Eat more fruits and vegetables
A study involving more than 65,000 participants found that those who consumed seven or more servings of fruits and vegetables daily had a 42% lower risk of death from any cause compared to individuals who ate less than one serving per day.
However, opting for fresh produce may be a wiser choice, as the study also indicated that consuming frozen or canned fruit could be linked to a 17% higher risk of mortality.
4.Quit smoking
Despite decades of legislation mandating graphic health warnings on cigarette packages and banning tobacco advertising, smoking remains a relatively common habit in Singapore. According to HealthHub, six Singaporeans die prematurely each day due to smoking-related diseases.
Quitting smoking can be incredibly difficult, but it is also one of the most transformative decisions you can make for your health. To overcome the addiction, consider strategies such as regular exercise, joining support groups, practicing relaxation techniques like deep breathing, or exploring nicotine replacement therapy options.
5.Sleep for 6 – 8 hours daily
Did you know that adults are recommended to get 6 to 8 hours of sleep each night for optimal health? A study on sleep duration and mortality revealed that individuals who sleep less than 7 hours per night have a 12% higher risk of premature death.
However, it’s important to avoid oversleeping as well. The same study found that individuals who sleep more than 8 to 9 hours per day face a 30% increased risk of premature death. Striking the right balance is key to maintaining good health.
6.Stay hydrated
Hydration is a crucial yet frequently overlooked aspect of maintaining good health. Staying properly hydrated helps your body function at its best and ensures adequate blood volume, supporting overall well-being.
Drinking water is the most effective way to stay hydrated, as it contains no calories, sugar, or additives. While there’s no universal daily requirement for water intake, a good guideline is to drink enough to consistently quench your thirst and keep your body properly hydrated.
7.Minimize Exposure to Bright Lights Before Bed
Exposure to bright lights, particularly those emitting blue light wavelengths, in the evening can interfere with your body’s production of melatonin, the hormone essential for regulating sleep.
To reduce your exposure to blue light, consider wearing blue light-blocking glasses, especially if you spend extended periods in front of a computer or digital screen. Additionally, try to avoid using digital devices for 30 minutes to an hour before bedtime to support better sleep.
8.Stay Active
Engaging in aerobic exercise, commonly known as cardio, is one of the most beneficial activities for both your mental and physical well-being. It is especially effective at reducing visceral fat, the harmful type of fat that accumulates around your organs. Losing this fat can lead to significant improvements in your metabolic health. According to the Physical Activity Guidelines for Americans, aim for at least 150 minutes of moderate-intensity exercise each week to reap these benefits.
9.Avoid restrictive diets
Diets are often ineffective and rarely yield long-term success. In fact, past dieting is one of the strongest predictors of future weight gain. This is because overly restrictive diets can lower your metabolic rate, reducing the number of calories you burn and making weight loss more challenging. Additionally, they disrupt hunger and satiety hormones, increasing hunger and triggering intense cravings for high-calorie, fatty, and sugary foods. These factors often lead to rebound weight gain, commonly referred to as “yo-yo” dieting.
Instead of focusing on restrictive diets, consider embracing a healthier lifestyle. Shift your focus to nourishing your body rather than depriving it. By transitioning to whole, nutrient dense foods which are naturally more satisfying and lower in calories compared to processed foods weight loss is likely to follow as a natural outcome.
10.Be social
Social interactions play a vital role in combating loneliness and safeguarding against depression and cognitive decline. Aim to engage in some form of social connection every day, whether it’s making a phone call, sending an email, or having a conversation with a neighbor. Another great approach is to form a social pod—a small, close-knit group you interact with regularly, such as meeting for coffee or connecting over a Zoom call. Even casual interactions, like chatting with a grocery store employee or exchanging a few words with a stranger on the street, can contribute to your overall well-being.
