The top 10 things you need to do to maintain your health
Maintaining your health is one of the most important things you can do to make sure you live a long and healthy life, but it isn’t always easy to follow through on all of your doctor’s orders (or your own). Luckily, there are plenty of simple ways to help keep yourself healthy without putting in too much effort—these are some of the top 10 things you can do to maintain your health with ease.
1) Turn off your devices
Many studies have linked nighttime exposure to blue light—the kind found in devices such as phones, tablets, and computers—to a disruption of our internal body clock. Circadian rhythms are critical for maintaining good health and avoiding chronic diseases. When our circadian rhythm is disrupted, so too is our metabolism. Research has shown that just one night of sleeping with a bright light shining on your face can negatively impact your glucose tolerance levels for up to 24 hours. One way to reduce eye strain from staring at your phone or computer all day is by using software that will adjust your screen’s brightness. If you use an Apple computer or iPhone, try f.lux; if you’re on Windows, try Iris; and if you’re on Android, try Twilight (just make sure it doesn't turn off when you're not looking at it).
2) Get out of bed
This may sound like a no-brainer, but you’d be surprised how many people tend to skimp on sleep. It’s been shown that on average we need around 7-8 hours of shuteye per night. Anything less than that can wreak havoc on your body and mind. Getting out of bed is also important because it helps get you into a routine. If you wake up at 8 am every day, then after a while, it will become natural for you to do so. Not only does waking up early help with maintaining your health, but it can also make you more productive throughout the day. Getting up earlier gives you time to exercise before work or school and have time in between classes to grab a quick snack or eat breakfast before class starts. Waking up early allows for more time during your off days as well; when used properly, mornings are great for getting errands done and having an extra hour or two in bed!
3) Don't overload on carbs
Your blood sugar levels closely, it might be a good idea to keep an eye on your intake of carbs. Carbs can often spike blood sugar levels and increase feelings of hunger. If you’re not careful, your body will store excess carbs as fat. Over time, that can lead to weight gain and type 2 diabetes. To avoid these problems in the long term, limit yourself to eating a maximum of one cup of rice or pasta per day—and not at every meal! Replace them with foods rich in protein like fish or chicken breast instead. This change alone can result in major improvements for both your waistline and overall health.
4) Exercise daily
Inactivity leads to weight gain—and not just because you tend to eat more when you’re sitting on your duff. Researchers have also found that compared with people who are sedentary, those who exercise at least once a week have a higher percentage of lean muscle tissue and lower levels of fat. How much exercise do you need? Experts suggest getting 30 minutes of moderate-intensity physical activity five days a week (or at least 150 minutes of moderate-intensity activity per week). If you can't fit in 150 minutes over one or two weeks, don't panic: Fewer than 20 minutes three times per week has been shown to increase health benefits by 50 percent!
5) Sleep stress in check
Stress is a normal and healthy part of life, but too much stress can be harmful. When you experience too much stress, your body releases hormones like cortisol and adrenaline, which cause symptoms like irritability, depression, and insomnia. To maintain good health, it’s important to keep stress in check by finding ways to relax and take care of yourself. Try exercising regularly or meditating—both have been shown to reduce stress levels. If you’re having trouble with stress, consider speaking with a mental health professional about how best to manage it.
6) Sleep early
Sleep is a crucial part of your body’s healing process. Getting enough sleep makes you less likely to catch colds, helps your brain function at its best, and even improves digestion. Adequate sleep also strengthens your immune system, making it harder for you to get sick in general. So remember: If you want better health, hit the hay early! And try to keep a regular bedtime—go to bed and wake up around the same time every day.
7) Focus on sleep hygiene
It’s often said that it takes eight hours of sleep for your body to feel and function at its best. While there is no magic number for what constitutes an ideal amount of sleep, getting less than six hours a night—or more than ten—is linked with an increased risk of disease, from heart problems to Alzheimer’s. It isn’t always easy or possible (depending on your schedule) to get a full eight hours every night, but adjusting your lifestyle so you get in as much sleep as possible can go a long way toward improving your health overall. Make sure you keep a regular bedtime schedule, turn off all electronics at least an hour before bedtime, avoid coffee and alcohol right before bed, and eliminate daytime naps if possible.
8) Take supplements regularly
Research has shown that taking daily multivitamins can help prevent chronic diseases and keep you healthy as you age. If you’re not already taking them, it may be worth a shot—but if you’re already taking your vitamins, there may not be much of a benefit. Either way, multivitamins (as well as other supplements) are something that may make sense if you have some room in your budget and want to feel healthier. But otherwise, they may not make much of a difference in your overall health. Check out our report on multivitamins and minerals for more information. We don't recommend trying any vitamin or supplement without knowing what it does and whether it's safe!
9) Drink plenty of water
Water is a crucial component of all our bodily functions, including digestion and metabolism. Dehydration can cause headaches, fatigue, nausea, and high blood pressure—not exactly something you want if you’re trying to live a healthy lifestyle. But most of us don’t drink enough water every day (the recommendation is six 8-ounce glasses for men and nine for women). If it feels like there isn’t enough time in your day, put an empty bottle on your desk at work or in your car so that you can take a sip throughout the day. Even if it seems inconvenient at first, it’ll soon become second nature. Not only will drinking water make you feel better; but it also has benefits for your skin and hair as well as overall health.
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