Part 2 of how to improve health for a happier life
- Exercise for good vibes.
There are loads of health reasons to get exercise- it lowers cholesterol levels, keeps weight in check and sharpens your thinking- but did you know that it’s also an instant fix for feeling blue?
Not sure you’re pushing it hard enough? You want to work yourself to the point that having a conversation is doable but a bit difficult, when your heart rate is in the 60 to 70 percent zone of your maximum heart rate. ( to calculate maximum heart rate, subtract your age from 220)Those who are already fit and have checked with a doctor about tailored exercise plan can push toward even higher levels of exertion.
- Go fish.
A quick science Lesson: Researchers have discovered that one sign and possibly a cause of aging is shortened telomeres.
Telomeres are the specialized ends on our chromosomes, like the plastic ends of a shoe lace, and they are critical to DNA replications. Our telomeres naturally shorten as we age, and when they get really short, cells stop replicating.
The great thing is there are actions we can take to keep telomeres from shortening, including boosting our consumption of Omega -3 fatty acids DHA and EPA. These anti-aging fats are most plentiful in fatty fish such as salmon (wild salmon has more omega-3s than farmed), sardines, tuna and anchovies. To keep telomeres from shortening more, see tip Nos. 1 and 6 a positive outlook and exercise are linked to longer telomeres).
- Quit smoking to overhaul your health.
If there’s one thing that will catapult you from poor health to living the dream, its snuffing out the cigarettes. Smokers, you’ve probably heard these stats before, but they bear repeating: Smoking is No.1 cause of preventable death in the United States and the world; it’s a major risk factor for heart disease, stroke and cancer. That’s the bad news. The good news: within just one year of quitting smoking, you’ve cut your risk of heart disease in half. And by 5 years after putting out that last cigarette, your risk of heart disease returns to that of a nonsmoker.
Or just get out in your own backyard. This is a very important step to improve your health. A landmark study published in the lancet found that access to green spaces negated some of the known detrimental health effects of poverty. Between rich and poor people, the poor who had most access to green spaces also showed smallest difference in death risk from heart disease. In other words, people in poor communities who don’t often get the best health care and other barriers to health have closed some of that gap simply by spending time with nature.
What gives? It’s all about physical activity and stress management, both of which are linked to heart disease.
Last step to improve your health is to keep the glass only half full.
Cheers probably erupted around the world when scientists discovered alcohol can cut the risk of a heart attack significantly 25-40%. But that’s only if you drink in moderation, which is one drink for women (5 ounces of wine, 12 ounces of beer or 1.5 ounces of hard liquor) and 2 drinks a day for men.
The magic ingredient in these beverages, ethanol, raises your good (HDL) cholesterol. Anything beyond those amounts is considered heavy drinking and can lead to live problems, sleep issues and raises your risk of stroke and certain types of cancer (breast, colon, liver). Not to mention, it makes you sluggish and adds non-nutritive calories to your daily total-beer belly alert! Add the fact some people are genetically predisposed to alcoholism, and it becomes easy to see why you want to dial down your dose.
The previous steps are not the only ones to improve your health but there are many things you can do to improve your health for a happier life. Just embrace healthy habits and make them part of your daily life. We here discussed some of the habits to put you on track but of course you are not limited to what we mentioned here. Find the best habits that you can work with to improve your health and life. 🙂