The secret to a productive, healthy life lies in your own hands. By making a few simple changes in lifestyle and habits at regular intervals, a person can bring about a substantial amount of difference to their overall health.
Try these ten easy ways and stay healthy: –
1. Have a PERF-ect Day
Basically, there are four things you should examine every day to make sure you are living healthily: the amount of fruits and vegetables you ate that day (fresh Produce); whether you walked and were active (Exercise); whether you got at least 15 minutes of laughter and relaxed fun time for yourself (Relaxation); and whether you got enough beans, grains and other high-fibre foods (Fibre), If you are sure that you did well on all these, your day has been exceptionally healthy. Pointless to say, this does not apply if you spend the rest of the day smoking, drinking or eating junk food.
2. Get Naked Every Two to Three Months
It is always a good idea to check yourself every few months to observe and record any difference in the skin or symptoms that might seem like an irregularity. Even if you may think that a rash or mole doesn’t look harmless, there is no way of telling whether it is malignant or not. This is why it is best to get it checked by a doctor if you register any such anomalies. Conduct a head-to-toe skin check, looking for any new moles, changes in the size of moles, suspicious spots and skin rashes. Be sure to check your scalp, between your toes and fingers, and the underside of your arms. If you find anything worrying or alarming, see your doctor.
Do the ABCD test when checking moles, looking out for these possible alarming signs
· Asymmetry: The two halves of the mole don’t match.
· Border Irregularity: The edges of the mole are jagged.·
· Colour: Uneven. Different shades of black, brown or pink can be seen.·
· Diameter: The mole is more than 6mm.
3. Monitor Your Sleepiness
If you want to stay healthy, then you must never compromise with your sleeping time. There are three excellent ways to judge if you’re not getting enough sleep. First, do you need an alarm clock to wake you up in the mornings? Second, do you become sleepy in the afternoon to the point that it influences what you’re doing? Third, do you sleep shortly after eating dinner? If the answer to any of these is yes, you need more sleep. And if you’re getting enough sleep (about eight hours every day) and still have these troubles, talk to your doctor about your low energy.
4. Measure Your Height Every Year After You Turn Fifty
This is especially important for women as a way of measuring posture and skeletal health. A decrease inbuilt or height can be as informative as a change in a bone density test for monitoring your overall bone health. If you are concerned, speak to your doctor.
5. Keep a Mental Colour Chart of How Dark Your Urine is
It may sound weird, but it’s a useful health indicator. Your urine should be a clear, straw colour; if it’s dark or smells strong, you may not be consuming enough liquids. If it stays dark-coloured even after you increase your fluid intake, make an appointment to see your doctor. If it’s bright yellow, it may be the due to vitamin B supplements (if you take them).
6. Check Your Heartbeat After You Exercise
A study published in the journal of the American Medical Association found that women with poor heart rate recovery (HRR) after exercise, had twice the risk of having a heart attack within ten years as opposed those who had normal HRR. Steps to calculating your HRR – next time you exercise – e.g., a strenuous 20 minute walk or a jog – count your heartbeats for 15 seconds immediately afterwards, then multiply the result by four to get your heart rate. Sit down and wait two minutes before checking again. Subtract the second number from the first number. If it’s under 55, you HRR is higher than normal and you should discuss it though with your doctor.
7. If You Have Diabetes, Check Your Feet Every Day
If you are diabetic, you will be vulnerable to foot damage. So examine your feet carefully for any swelling, fungus, peeling skin, cuts or bruises. Because people with diabetes often show some signs of nerve damage in the feet, these daily self-examinations give significant clues as to the state of your blood sugar and if you might have any nerve damage.
8. Check Your Blood Pressure Every Six Months
One should check their blood pressure at home with a home digital monitor, or at a local clinic. If the top number is more than 140 (130 if you have diabetes) and the bottom number is higher than 90 (80 for diabetics), it is advised that you wait a day and then check it again. If it’s still high, make an appointment to consult the situation with your doctor.
9. Have a Cardiovascular Check
If you’re over 40 and not on treatment for heart disease or high blood pressure, ask your doctor about a full cardiovascular screening assessment (for future heart attack and stroke risk). You can also request one if you are under 40 with a strong family history of heart attack or stroke. Blood cholesterol levels are just one of the several factors that need to be measured and assessed. However, measuring cholesterol alone is not enough as other risk factors may be missed; normal cholesterol levels do not necessarily mean that your overall cardiovascular system is perfectly fine. Visit your doctor for more advice.
10. Check Your Hairbrush
If you are suddenly losing a lot of hair, ask your doctor to check your levels of blood ferritin, as this is an indication of how much iron your body is storing. Some studies suggest low levels of iron in the body may be related to unexplained hair loss. Thyroid disease is another common cause, which should be checked out by the doctor.
By following these easy ten ways, you can stay healthy life long. All you need to do is pay a little attention to what your body says and free you from the risk of getting chronic health frights later.