13 ways to improve your health

Winter is coming closer and temperatures are already dropping. Here are 13 easy steps you can follow to make sure you survive this winter:

1. Check your weight

According to research nearly three in 10 women and four in 10 men in England are overweight. Obesity causes 9,000 premature deaths every year and, on average, reduces life expectancy by nine yearsDrink less alcohol

2. Drink less alcohol

Most people are unaware that regularly drinking more alcohol than is advised can lead to a wide range of long-term health problems, including cancers, strokes, and heart attacks. For example, men who regularly drink more than three to four units a day are three times more likely to have a stroke.

3. Drink more water

Your body is 90 percent water and needs water for almost every function.  Many of the aches and pains, headaches, and other symptoms we experience would lessen if we just drank more water.

4. Eat less salt and fat

Excessive salt and fat in diets is a major cause of chronic illnesses such as heart disease, stroke, and diabetes. Too much salt in your food can cause high blood pressure and make you three times more likely to develop heart disease or have a stroke.

5. Exercise regularly

The benefits of exercise aren’t limited to losing weight. Even if you’re slim, you’ll still get health benefits from exercising. Even a small amount of regular activity can lower the risk of developing major chronic diseases such as coronary heart disease, stroke, and type 2 diabetes, by up to 50%.

 6. Snack between meals

Snack on healthy snacks like almonds, veggie crudite, hummus and whole grain pitas. Not only will you stabilize your moods, you’ll balance your weight thanks to regulated blood sugar levels.

 7. Eat more fruit and veg

For a healthy and balanced diet, try to eat five portions of fruit and vegetables a day. Research shows that eating at least 400g of fruit and vegetables a day can lower your risk of serious health problems such as heart disease, stroke, type 2 diabetes, and obesity.

 8. Keep stress in check

According to research Psychological problems, including stress, are the underlying reason for one in five visits to a GP. If left unchecked, stress can lead to further health problems such as high blood pressure, anxiety, and depression.

 9. Meditate

Just taking some time out to clear your thoughts and unplugging from technology and people can help you feel more balanced and peaceful.

 10. Improve your sleep

Nearly everyone has problems sleeping at some point in their life. Most healthy adults sleep for an average of seven to nine hours a night. If you’re not getting enough sleep, it can affect relationships, your performance at work, and it can delay recovery from illness research showed.

 11. Quit smoking

The health benefits of quitting smoking are immediate. After 20 minutes, your blood pressure and pulse return to normal. After 24 hours, your lungs start to clear. After three days you can breathe more easily and your energy increases. Keep it up and you’re adding years to your life. Research shows that people who quit smoking by the age of 30 add 10 years to their life.

 12. Deep breathe for at least 5 minutes

Research shows that deep breathing, even for minutes, can reduce stress hormone levels. That translates into less anxiety, better sleep, and less likelihood to pack on the pounds.

  13. Check that lump

One in three people in England is diagnosed with cancer at some time in their life. Cancer usually affects older people, but it can occur at any age. Detecting most cancers early means that treatment is more likely to be successful. Sometimes, noticing a small change, like a lump, changes to a mole, or unexplained weight loss, can make a big difference to your health.

Source: https://www.nhs.uk/Livewell/healthy-living/Pages/Ten-ways-to-boost-your-health.aspx and

https://www.care2.com/greenliving/16-simple-ways-to-upgrade-your-health-today.html