Everyone wants to be slim, look healthy, and have good health that turns heads. But what should you do when your lifestyle is still stuck with fast food, staying up late on social media, and always having a late-night meal before bed? These lifestyles are the culprits that can harm your health. Try adjusting your lifestyle easily so that the goal of having good health is within reach.
Did you know that just adjusting these 4 lifestyles will make your body stronger?
Food, exercise, rest, and mental state—these daily lifestyles can be changed to make your life surprisingly better. Just follow these recommendations.
Lifestyle 1: Choose to eat nutritious food
The reason to choose the right and appropriate food is not just because you want to eat or just to feel full and enjoy. The body still needs complete beneficial nutrients. Eat all 5 food groups with a variety of rotating menus and avoid eating the same dishes repeatedly as it can cause the body to lack other essential nutrients.
Please remember “Delicious foods to avoid are fried foods, fatty foods, and sweets.” These menus only increase body weight. Before eating, you should resist and choose foods that help build the immune system hidden in vegetables and fruits containing beta-carotene, vitamin C, vitamin E, vitamin B, such as dark green or yellow-orange leafy vegetables, various mushrooms, and minerals like selenium or zinc found in meat, seafood, milk, or nuts.
Lifestyle 2: Exercise appropriately
Exercise helps stimulate better blood circulation, resulting in stronger and more effective white blood cells in tissues to fight pathogens. Additionally, after exercising, the body releases endorphins that are beneficial. Learn about the three proper levels of exercise that help you choose the right exercise for your lifestyle.
- Cardio Exercise is aerobic exercise where the body moves continuously for more than 30 minutes to burn energy. It is a good choice for those who want to lose weight because it helps burn excess fat… This means that to flatten your belly, you need to burn for at least about 30 minutes.
- Flexibility Exercises are exercises that stretch the joints, such as Tai Chi, yoga, and Qigong, suitable for those with joint problems and circulatory system issues.
- Muscle-building Exercises are targeted exercises to build muscle or small muscle groups. This type of exercise is divided into sets of 15 minutes because repeating the same exercise in the first 0-15 minutes helps increase muscle glycogen. It is popular among weightlifters, bodybuilders, and is a trending muscle-building method for men nowadays.
You should not exercise intensely every day. Allow your body to rest because every time you expend energy from exercise, your body needs time to produce good hormones to replace it. If you exercise every day, your body will lose energy without time to recover, similar to some people who exercise intensely and feel uncomfortable and fatigued. It is recommended to exercise at least 30 minutes or take 1-2 rest days per week.
Lifestyle 3: Get enough rest
Going to bed early and getting enough rest helps the adrenal glands secrete DHEA hormone more effectively. This hormone is a precursor to female and male sex hormones and also acts to reduce stress and stimulate immunity. Proper rest guidelines include:
- Sleep deeply for at least 6-8 hours a day to stimulate the body to produce hormones fully.
- It is recommended to go to bed before 11 PM because the time between 11:00 PM and 2:00 AM is ideal for sleep. The deeper the sleep, the more growth hormone the body produces, which helps strong growth and maintains youthfulness.
- Regularly observe any abnormalities in your sleep. If problems arise, consult a doctor promptly.
- Avoid eating before bed or within 3-4 hours before sleeping because it can cause acid reflux and prevent the body from secreting growth hormone, as insulin, which has a similar structure, replaces it.
Lifestyle 4: Maintain a normal mental state, avoid excessive stress
If you want to be healthy, besides taking care of your body, you must also take care of your mind. Proper mental care guidelines include:
- Find ways to relieve stress, such as hobbies, traveling, and socializing.
- Practice relaxation through breathing exercises or meditation.
- Talk and consult with close people when facing heavy problems.
Dr. Kobkulya Jungprasertsri
Director of Premier Life Center
Premier Life Center, Phyathai 2 Hospital
