Disability, pain, hunger, psychological distress or death, diseases, and disasters are part and parcel of a human being’s life. To emphasize the importance of a healthy body and a sound mind, every year World Health Day is observed across the globe which brings an opportune moment to reflect on our health and make positive changes that can enhance our well-being and longevity. Lately, the WHO Council on the Economics of Health for All announced that 140 countries despite recognizing health as a human right in their constitution, do not have laws under their constitutions to ensure their population is entitled to access proper health services. Thus, to address several such issues, the 2024 theme for World Health Day is 'My Health, My Right’. The theme stresses the right to quality health services, clean drinking water, a nutritious diet, clean air, quality housing, and appropriate working conditions.
When it comes to health, small changes can lead to significant improvements in your health over time. To embrace a healthier lifestyle for a brighter tomorrow, and adopt simple yet effective lifestyle changes, we can create a healthier and more fulfilling life. Here are five lifestyle modifications to consider on this World Health Day.
Add A Regular Physical Activity
Regular physical activity is essential for maintaining good health and preventing chronic diseases. Aim for at least 150 minutes of moderate-intensity aerobic activity or 80 minutes of vigorous-intensity aerobic activity per week. Incorporate activities such as jogging, cycling, swimming, or dancing, into your daily routine. Additionally, strength training exercises can help improve muscle strength and endurance, bone density, and overall fitness levels.
Follow A Balanced And Nutritious Diet
A balanced and nutritious diet is fundamental for maintaining optimal health and well-being. Limit your intake of processed foods, sugary snacks, and unhealthy fats, and consume nutrient-rich foods, fruits, vegetables, whole grains, and lean proteins. Stay hydrated by drinking plenty of water. By nourishing your body with wholesome foods and keeping yourself hydrated you can support overall health and vitality.
Get Sufficient Quality Sleep
Adequate sleep is essential for overall health and well-being. Create a relaxing bedtime routine and practice relaxation techniques like deep breathing or meditation. Create a quiet and comfortable sleep environment, and limit exposure to screens and electronic devices before bedtime. Prioritizing sleep allows your body to repair and rejuvenate, supporting physical and mental health.
Manage Stress
Chronic stress can take a toll on both your physical and mental health, contributing to a wide range of health problems, including heart disease, depression, and anxiety. Take proactive steps to manage stress effectively by incorporating stress-reducing activities into your daily routine. Practice relaxation techniques such as yoga, tai chi, or mindfulness meditation to promote calmness and inner peace.
Cultivate Social Connections
Social connections are vital for mental and emotional health, providing support, companionship, and a sense of belonging. Make time to nurture and cultivate relationships with family, friends, and community members. Building and maintaining strong social connections helps to reduce feelings of isolation, improve self-esteem, and enhance overall life satisfaction.
References:
Lifestyle Medicine: The Health Promoting Power of Daily Habits and Practices
James M. Rippe, MD
Rippe Lifestyle Institute, Shrewsbury, Massachusetts
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6367881/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7730675/
