Break Free: How to Make Healthy Choices

Overview

Today, it is quite easy to fall into the trap of following unhealthy and bad habits that slowly wreak havoc on your life.

Countering these habits is the key to optimize your health and prevent deadly diseases, such as coronary artery disease and strokes.

In this article, we will cover the primary pillars of adopting a healthier lifestyle and reducing your risk of illnesses.

Tips to optimize your health

Narrowing down our list to three tips is no easy task; however, we opted for the most important factors that influence every organ system

Sleep better

Getting enough sleep every night is essential for your overall well-being.

Sleep disorders, such as insomnia and hypersomnia, have been linked to a myriad of ailments, including cardiovascular disease, stroke, and neurodegenerative diseases (e.g. dementia, Alzheimer’s disease).

On the other end of the spectrum, quality sleep improves the functioning of your brain, immune system, and metabolism.

You should keep in mind that good sleep does not exclusively mean sleeping for 7-8 hours, as the quality of your sleep is also important.

Here are a few tips to keep in mind:

• Avoid using your phone or laptop before sleeping
• Dim the lights of your room a few hours before bedtime
• Avoid exercising near your bedtime
• Limit your intake of stimulants such as caffeine and nicotine to the morning period
• Limit your naps to 30 minutes during the day

For more information about ways to improve your sleep hygiene, check out this article from the National Sleep Foundation.

Exercise more

Cardio

Cardiovascular training focuses on increasing your heart rate and muscle contraction rhythmically. Consequently, your endurance and heart health will be improved.

In a 2012 study, researchers found that one of the best ways to prevent cardiovascular disease (e.g., coronary artery disease) is by exercising on a regular basis.

Strength training

Typically, older individuals have more body fat and less lean muscle mass. This process is natural and occurs because of the diminished physical activity and the reduction of basal metabolic rate (BMR).

The one best approach to slow this process is by practicing strength training, which promotes the production of growth hormones, and eventually, muscle growth.

Improve your diet

“Tell me what you eat, and I’ll tell you who you are.”

The type of food you eat is the cornerstone of how healthy you are. If your meals are mostly plant-based whole foods, your heart, brain, and immune system will get optimized unintentionally.

On the other hand, if you frequently eat out and emphasize on junk foods, you’ll suffer several consequences, including obesity, diabetes, and susceptibility to various infectious pathogens.

Takeaway message

Breaking free of your bad habits is difficult, especially if you don’t work hard to replace them with healthy ones.

Hopefully, this article will serve as a miniguide that helps you make the right choices when it comes to nutrition, exercise, and sleep.

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