The big problem is that modern life puts many stones in the way to reach that age in good health, from the proliferation of so-called “junk food”, through the generalization of sedentary life and ending in stress that poisons our existence.
That is why it is very important to develop healthy habits that allow us to maintain good health and that help us to reach old age as young as possible. Today we will see 6 healthy and easy habits to apply in daily life.
1. Drink a glass of water when you wake up and stay well hydrated throughout the day
Knowing that 65% of our body weight is water, maintaining a good state of hydration is essential for the proper functioning of our body. In addition to allowing us to maintain an adequate volume of blood and ensure the proper functioning of our heart, kidneys and lungs, water is necessary at every step of our metabolism. The multiple chemical reactions that take place in our cells require water molecules to function properly. A chronically dehydrated person suffers from weakness, headache, reluctance, and drowsiness.
A good glass of water when you wake up will ensure the first supply of liquid of the day and give us the necessary push to start a good day. It is important to know that the color of our urine is a natural indicator of our state of hydration. Keeping the color of urine clear and transparent yellow is a sign that our body is well hydrated. On the other hand, dark urine and very “loaded” is a sign that we lack water.
2. Exercise 30 minutse a day
The human body is made to stay physically active. Our legs are long, our muscles in the pelvis and lower extremities are powerful, and we are able to achieve relatively fast speeds if we need to. In addition to these physical characteristics, our relationship with nature has always forced us to be active in agriculture, construction and outdoor work.
But let’s look at the dynamics to which modern life forces us. Many jobs are now in offices, places where we spend long hours sitting. When we left work, we got into our cars, where we continued to sit for long minutes (or hours) before reaching the house. There, already tired and often irritable, what we want most is to eat in abundance and enjoy our comfortable sofa or bed and sedentary life continues day by day.
It is important to break that vicious circle by trying to set aside at least 30 minutes a day for physical activity. If we work in an office, it is important to get up from the desk every hour for 3 to 5 minutes, even if it is to go around the office or go up the stairs for a couple of floors, to avoid sitting all the time.
3. Get 7-8 hours of sleep every night
Sleep is another victim of modern life. The invention of electric light changed our ancient way of governing our sleep pattern forever. From one moment to the next, and at sunrise and sunset they were no longer the benchmarks for sleeping and waking up. The electric light allowed to extend the duration of the day in detriment of the hours of sleep. To such an extent is this a problem, that many people consider that sleeping is something that “has to be done” instead of considering it as one of the pleasures of life, in the same range as eating or having fun.
Lack of sleep not only causes nervous irritability, lack of concentration and decreased productivity in life and work, but also interferes with memory and the proper functioning of our immune or defence system.
Each person has their required number of hours of sleep, which vary between 6 and 9 hours per night. Find which is yours and respect it religiously, eagerly awaiting the time to go to bed preparing your bedroom for rest.
4. Eat more fruit & Vegetable
Ideally, eat nine servings of fruits and vegetables a day. But yeah, I know you’re opening your eyes because it seems like a lot. So there it goes: five. Eat five servings of fruits and vegetables a day and you’ll save yourself from multiple doctor visits. A study at Harvard University says that this amount supplies the antioxidants and fiber necessary to reduce heart disease and maintain a healthy weight (one serving equals about half a fruit, or half a cup of fruit, or half a cup. of vegetables).
5. Manage your stress
Stress is considered the modern poison of society. And it is not that stress is a modern phenomenon, what happens is that due to the lifestyle we lead, stress is now much more intense and widespread than before. Stress has always existed. In fact, without an adequate (and healthy) level of stress, society could not have advanced because competition in life and work would have been eliminated.
Acute stress is our body’s natural response to danger and allows us to survive. It is characterized by a rapid elevation of two hormones: cortisol and adrenaline, produced by our adrenal glands. These hormones prepare us for fight or flight and cause changes in the functioning of the heart, liver, muscles, and defence system.
The problem occurs when, due to toxic work relationships, very demanding financial and social commitments, poor relationships, etc., stress becomes chronic and the high levels of these hormones become constant. The result is an “intoxication” that causes a series of symptoms that can become incapacitating.
Learn to recognize “the root” of stress, facing it with a short, medium and long-term solution plan. Organize your activities at home and at work and schedule a time for fun. This is essential to combat stress.
6. Get a medical checkup at least once a year
This advice is vital if we want to get old as young as possible. It turns out that with modern life and its complications (obesity, stress and sedentary lifestyle among them), a group of diseases called chronic have appeared that hardly give symptoms when they are developing.
Some of these chronic diseases are cancer, diabetes, heart disease and mental health disorders such as depression and chronic anxiety, which are currently the leading causes of death and disease worldwide. These diseases develop slowly and do not cause symptoms until very late in their development.
Having a good habit of visiting the doctor once a year for a conversation, a full clinical body exam, and the use of some laboratory tests can cause these diseases to be discovered early before they cause complications, which can save our lives.
In that sense, it is always important to remember that a gram of prevention is worth much more than a ton of cure.