10 Tips To Take Care of Your Health
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| 10 Tips To Take Care of Your Health |
How can you improve your health? This question comes up more and more often and has been addressed by many health specialists. Tous Ergo summarizes for you 10 simple and effective daily tips!
1. Watch your diet
Diet plays a fundamental role in well-being and health. It is recommended to reduce your intake of salt, refined sugars, and saturated fats (meat, dairy products) and instead favor unsaturated fats (oily fish, vegetable oils), whole grains, and of course, fruits and vegetables.
In fact, a scientific review has shown that for every additional 100 g serving of fruits and vegetables consumed, the risk of depression decreases by 3%.
2. Practice regular physical activity
Physical activity is known to help maintain a healthy weight, but its benefits go far beyond that. Exercise promotes longevity, reduces the risk of chronic diseases, and improves mental health.
According to the World Health Organization, a sedentary lifestyle is considered the fourth leading risk factor for death worldwide. If you can’t practice a sport regularly, it is advised to walk 30 minutes a day at a brisk pace.
3. Drink more water
An adult’s body is made up of about 60% water. Every day, we lose on average more than 2 liters. We all know drinking water is essential, yet many people forget to drink enough. It’s important to remember that some foods (fruits and vegetables) hydrate the body, while others (alcohol) dehydrate it.
It is recommended to drink at least 1.5 to 2 liters of water per day. Since thirst is already a sign of dehydration, remember to drink throughout the day.
4. Sleep better
Sleep is crucial for many biological functions. Sleeping too much or too little increases the risk of heart disease, diabetes, and obesity. On average, an adult needs 7 to 9 hours of sleep per night. To improve sleep, lower the lights before bedtime, eat light in the evening to aid digestion, avoid coffee and tea after 5 p.m., exercise during the day, and make sure you have comfortable bedding.
5. Take time to relax
Modern life is a major source of stress for many people, and stress has extremely harmful effects on health. It is therefore highly recommended to take breaks from this fast-paced lifestyle. A nap, reading, or watching a movie can be beneficial. There are also adaptogenic plants that help calm the body.
6. Go out and socialize
We are social beings. Sharing moments with others helps build identity and improves both physical and mental health. Socializing engages the brain and body through conversation, laughter, and fresh air, which significantly reduces the risk of depression. Joining a club, an association, or a sports team is a great way to do this.
7. Maintain a positive attitude
Keeping a positive outlook has a real impact on health and well-being. The brain needs to look forward, set goals, and embrace challenges. Having a purpose or an activity that matters to us gives meaning to life, boosts morale, and lowers the risk of depression.
8. Avoid tobacco
No surprise here—tobacco is extremely harmful to health. It causes numerous disorders and greatly increases the risk of serious diseases. Life expectancy drops significantly, while the body becomes poisoned and exhausted. Quitting smoking is not easy, but it’s a crucial step toward better health.
9. Replace coffee with tea
Easier for some than for others, replacing morning coffee with tea (especially green tea) is a simple and highly beneficial daily habit. Tea is much richer in antioxidants, which help prevent cardiovascular diseases, certain cancers, and other aging-related conditions.
10. Limit sitting time at work
A sedentary lifestyle contributes to health problems such as obesity and back pain. Office work often requires sitting for long hours. It’s important to get up during your lunch break, take regular pauses, and move around. These breaks not only help limit the damage of sitting too long but also improve concentration!
