basic health tips to keep you in tip top condition

Basic Health Tips You Need to Keep in Mind

How can knowing some basic health tips help you?

It may sound cliche, but our health is really our wealth. If we want to do more and live the most out of our lives, we must take good care of our health.

We want you to be in good shape and live your lives to the best of your ability. So, we’re sharing some basic health tips you need to keep in mind!

Tip #1: Lessen Intake of Sugary Foods and Beverages

Drinks with added sugar, such as sodas, fruit juices, and sweetened teas, dominate the Australian diet. Added sugar intakes are more than twice WHO’s (World Health Organisation) recommendations, with teenagers consuming more (80 grams per day) and Aboriginal people consuming 68 grams per day.

A person’s daily discretionary calorie allowance should not include more than half of sugary foods, according to the American Heart Association (AHA). There is a difference in this allowance between men, women, and children.

  • Men: Men should consume no more than 150 discretionary sugar calories per day. In other words, this is equal to 38 grams of sugar or 9 teaspoons.
  • Women: Discretionary sugar consumption should not exceed 100 calories per day for women. It is about 25 grams or 6 teaspoons of sugar.
  • Children: Sugar consumption should be limited to 25 grams, or 6 teaspoons, per day for children between the ages of 2 and 18.

We know sweets can be yummy and irresistible. Studies have found, however, that sugar-sweetened beverages increase heart disease and type 2 diabetes risk. The same is also applicable even to those without excess body fat.

Furthermore, the consumption of sugar-sweetened beverages is especially harmful to children. It can result in obesity, fatty liver disease, high blood pressure, and type 2 diabetes.

Tip #2: Keep Yourself Active

One of our basic health tips that you should always keep in mind is to be physically active. Physical activity is characterised by skeletal muscle movement that requires energy expenditure. Exercises and activities performed during work, play, household chores, travel, and recreation are all included. 

Your age determines how much physical activity you need. Every week, adults should exercise for 150 minutes at a moderate intensity. Increasing moderate-intensity physical activity to 300 minutes a week can provide additional health benefits.

Tip #3 Avoid Processed Foods

Ultra-processed foods contain ingredients that have been modified significantly from their original forms. Additives commonly found in these foods include sugar, highly refined oil, salt, preservatives, artificial sweeteners, colours, and flavours.

Examples of ultra-processed foods you should avoid include:

  • fast food
  • snack cakes
  • frozen meals
  • canned foods
  • chips

The highly palatable nature of ultra-processed foods makes them easy to overeat and trigger reward-related brain regions. That being said, it can cause excessive calorie intake and weight gain. According to several studies, ultra-processed food diets are linked to obesity, type 2 diabetes, heart disease, and other chronic diseases.

These products usually lack fiber, protein, and micronutrients in addition to inflammatory fats, sugars, and refined grains. As a result, they provide mostly empty calories.

Tip #4: Drink Lots of Water

The importance of getting enough water every day cannot be overstated. This is a frequent and cannot-be-forgotten item in all basic health tips.

When you drink water, you can avoid dehydration. It can lead to confusion, mood changes, overheating, constipation, and kidney stones. When substituted for drinks with calories, water can help manage body weight and reduce calorie intake.

Water has the following health benefits for your body:

  • Maintain a normal temperature;
  • Cushion and lubricate joints;
  • Make sure your spinal cord and other sensitive tissues are protected; and
  • Eliminate wastes through urination, sweating, and bowel movements.

Tip #5: Include Fruits and Vegetables in Your Diet

5th on our basic health tips list is eating fruits and vegetables. A diet rich in vegetables and fruits has the following benefits:

  • Lowers blood pressure
  • Prevents heart disease and stroke
  • Lowers the risk of cancer
  • Reduces the chance of eye problems
  • Controls blood sugar, which in turn controls appetite.

You can even lose weight by eating fruit and vegetables that are not starchy, like apples, pears, and green leafy vegetables. As a result of their low glycemic load, they do not cause blood glucose spikes, which can increase hunger levels.

There are at least nine different families of fruits and vegetables, each with thousands of different health-promoting compounds. To provide your body with the correct mix of nutrients, eat various fruits and vegetables. As a result, the meals are not only eye-appealing but contain a greater diversity of beneficial plant chemicals.

Tip #6: Get Enough Sleep

When discussing health, it’s not only the physical aspect that needs care. The mental side needs some TLC too. 

The key to a healthy mind is getting enough sleep. Our mental health depends on good sleep, as one night of sleep deprivation can dramatically affect our mood the following day. Depression, anxiety, and other conditions are associated with poor sleep quality. In addition, bidirectional associations exist — anxiety and depression often affect sleep, impacting our ability to cope, and so on.

Tip #7: Take Breaks When Needed

Last but not least on our basic health tips list is taking breaks. You can protect your overall well-being (physical and mental health) by taking a break when you need it.

Several studies have shown that taking breaks can decrease or prevent stress, maintain performance throughout the day, and reduce the need for long recovery periods. Breaks have also been important for reducing stress and enhancing performance. Recovery from work stress can restore energy and mental resources and minimise fatigue, sleep disorders, and cardiovascular disease.

If you need a break, don’t hesitate to do so. We support you in prioritising your health over any other matters. Thus, we have made health care more accessible by letting you avail of medical services without going out. Check our services here!