Discover New Updates About Healthy Lifestyle
A healthy lifestyle can help you feel better physically and mentally, lower your risk of disease, lengthen your lifespan, and save you money. The key is to make small behavior changes that you can stick with long-term. It may take time to reach your goals, but it will be worth it.
Sleep
Getting adequate sleep is an important part of a healthy lifestyle. In fact, it’s a key factor in maintaining physical health and may also reduce the risk for chronic (long-term) conditions, such as heart disease. Research shows that sufficient duration of sleep and other established dietary and behavioral risk factors, such as physical activity, nonsmoking, a healthy weight, healthy eating, moderate alcohol use, and reduced stress, are associated with cardiovascular health outcomes. Yet, despite these strong associations, sleep goals remain underemphasized in healthcare delivery and public health promotion.
Insufficient sleep may contribute to excess weight gain, increased illness duration, and impaired quality of life. Adding more sleep to your routine and going to bed around the same time each night is a simple but effective way to promote healthier living. More research on sleep and circadian health is needed to better understand how various aspects of sleep-duration, timing, and quality-affect gherlin signaling, salt retention, and obesity development, and to explore bidirectional relationships between sleep and diet, as well as epigenetic markers that influence cardiometabolic risk.
Stress Management
Stress is a normal response to the challenges we face every day, but too much of it can be bad for your health. Our brains come hard-wired with alarm systems for protection, and when a threat is perceived (like sitting in traffic or an argument with your spouse), it signals your body to release hormones to prepare for battle or flee. While these hormones can help you survive a short-term crisis, they can cause long-term problems if you’re constantly under pressure.
Symptoms of excess or uncontrolled stress vary from person to person, but many people report headaches, trouble sleeping, feelings of anxiety or tension, irritability and a lack of focus. Stress can also take a toll on the immune system, increasing your susceptibility to infections and worsening the symptoms of virtually all chronic diseases.
The causes of stress can be internal or external. Internal factors include your nutritional status, overall fitness levels and emotional well-being. People who eat a healthy diet, get enough sleep and engage in regular exercise tend to be better equipped to cope with the demands of life.
External factors include the physical environment, your job and family responsibilities. The things that trigger stress are often out of your control, such as the commute to work or a meeting with a boss. However, some of them are predictable, such as bills, chores and errands. These stressors can be avoided or minimized by planning ahead and using time management techniques.
It’s important to identify the sources of stress in your life. Try to group them into those with a practical solution, those that will improve over time and those you can’t change. Then focus your efforts on those you can control, and let go of the others. Avoid unhealthy coping mechanisms such as smoking and alcohol, which can actually increase stress by depriving you of needed nutrients. Instead, make the most of your natural coping resources by spending time with friends and family, participating in a hobby or exercising.