Everyone would like to know the answer to the question of how to live a long and healthy life, and how to take care of health and well-being. Well, it partly depends on our genes, and on them, we have no control. However, specific habits and behaviors are also of great importance. Yes, they are not always easy to change. They result from upbringing, habits, the environment we come from, lack of time – the reasons can be multiplied.
However, proper prevention is within everyone’s reach. All it takes is a little knowledge and motivation to take care of and improve your health and well-being. I’m glad you’re interested in making changes, or expanding your knowledge to help yourself improve your physical and mental health.
Some tips – where to start to take care of your health and well-being:
Get regular physical activity – regular exercise can help you achieve good health and well-being by releasing endorphins and reducing stress. Regular exercise doesn’t just enable you to build muscle mass or improve your fitness. They also give you a sense of well-being, benefit your overall quality of life and can improve your emotional state, among other things. By lowering the severity of anxiety.
Activity also promotes neurogenesis, or the formation of new neuronal cells, and the maintenance of normal neuronal function. After all, you’ve surely heard more than once about the endorphins that are secreted after a workout. They are the ones that make you feel contentment and just feel good after a workout, despite physical fatigue.
Follow a healthy diet – eating healthy, balanced meals can help improve our health and well-being by providing the body with essential nutrients. Some food ingredients actually have an effect on mood. Deficiencies in folic acid, vitamin B6 and B12 affect the levels of such neurotransmitters as serotonin and dopamine, which significantly affect mood.
The supply of these components will be promoted by a diet based on products made from unrefined flour, abundant in vegetables, especially green leafy vegetables, and containing zoonotic products, which are the only dietary sources of active vitamin B12. If, for whatever reason, you choose an all-plant diet, it is worthwhile for you to ensure adequate levels of vitamin B12 from other sources, such as supplementation. This will ensure that you do not lead to its deficiency.
Practice relaxation techniques – meditation, yoga and deep breathing can help reduce stress and improve health and well-being. Stress is a complex series of reactions of the body and the processes that occur in it. The causes are various events that disturb our balance in some respect. Stress is also supposed to mobilize our body to act and deal effectively with unpleasant situations. Most often, the causes of stress are work and family life.
At home, we worry about many things, like whether our children are doing well in school, whether our budget is enough to pay the bills, or our relationship with our partner. Good health and well-being at work are affected by our stress by exorbitant expectations of the boss, competition in the job market or not-so-good relationships with co-workers.
Take care of your sleep – enough sleep is crucial for good health and well-being. Try to get at least 7-8 hours of sleep a day. It is not surprising that when we sleep, we feel significantly better – we perform our duties more easily and efficiently, we do not feel irritable. This is a direct result of the regenerative function of sleep. During night rest, the whole body rests, but especially the nervous system, which has been working at full speed all day.
Spend time on your passions – doing something you enjoy can help improve your health and well-being and reduce stress levels. Having a passion affects our well-being, positive mood and overall sense of happiness. Researchers have also shown that having two passions is better than one 😉 Studies have shown that having passions affects well-being and life satisfaction, as well as our physical or mental health, regardless of age or gender. People who live a life of passion are more likely to experience positive emotions and it is easier for them in the event of setbacks or temporary adversity.8
Take care of your relationships with others – strong social relationships and support from loved ones can help improve health and well-being and reduce stress levels. We are social creatures. Our lives are geared toward living in society, whether small or larger, and meeting our needs for relationships with other people improves our well-being and has a positive impact on our health and well-being. It refers to the desire to have and maintain positive ties and a sense of belonging to some group with similar interests.
Drinking daily approx. 2 liters of water is not only advice for those who dream of smooth, firm skin. Man cannot live without water. Harmful is not only the lack of it, but also the scarcity. Unfortunately, we often forget about water, reaching instead for coffee, sweetened juices or sodas. And too little water means problems with digestion, blood circulation or body temperature regulation. A healthy lifestyle involves, among other things. On providing the right amount of water. If we tend to forget to replenish fluids, we can install an app on our phone to help us monitor how much water we have already consumed and how much more we should drink, and in general improve our health and well-being
To take care of a healthy lifestyle, it is worth giving up what harms us in the first place. No one needs to be explained that smoking cigarettes or excessive consumption of alcoholic beverages do not serve us, and are especially harmful to the heart. It is also worth remembering that stimulants include e-cigarettes (there is no evidence that an electronic cigarette is harmless) or too many cups of strong coffee drunk in a day. It’s also worth noting the excessive use of over-the-counter painkillers.
Remember that each of us is different and what works for one person will not necessarily work for another. So it’s worth experimenting and finding ways that best fit your lifestyle and needs.