Have you made a resolution in 2018? Is there a resolution for your health this year? If not, let the following review be an inspiration for a healthier life in 2018, and hopefully so on.
Inspire 2018 resolution for a healthier and happier life
1. Drink more water
Be sure to get used to drinking water as one of your 2018 resolutions. Water is very important for your body's health - from regulating body temperature, maintaining healthy kidneys and intestines, maintaining healthy skin, to prevent you from dehydration, constipation, dry mouth, and kidney disease.
You have often heard advice emphasizing that we need to drink 8 glasses of water every day, which is equivalent to 1.5 liters. However, did you know that this dose is actually not right? The Institute of Medicine's Food and Nutrition Board states that women actually need 2.6 liters of water every day and men need around 3.7 liters per day.
Getting used to drinking more water can be done in many ways. For example, bring your own bottle of drink with an attractive design, or eat spicy foods that would make you want to drink water.
Getting body fluids is not necessarily just water, even though it is your best choice. If you don't like water too much, you can work around it by drinking infused water (water that is given "flavor" pieces of fruit and vegetables to spices), drinking chicken broth soup, to eating fruit and vegetables that contain lots of water .
2. Chew food slowly
Whatever you eat will certainly have an impact on your health. If you want to live healthy, of course you have to eat foods that are rich in nutrients and balanced. However, just picking healthy food is not enough to be made into this 2018 resolution.
Parental advice so that you don't eat too fast turns out to be very useful for your health, you know. Chewing food too fast can increase the risk of diabetes by up to two times greater than those who chew food slowly until it is smoother.
In general, slowly chewing food will give you a feeling of fullness rather than eating in a hurry. Because, eating too fast can make the digestive system not have enough time to work optimally, especially in providing a full response after eating. The sooner you feel hungry, you will be more vulnerable to looking for impingement with non-nutritious light snacks.
In addition, the research conducted by Masaki Eto, MD, a professor of pharmacology and medicine at Ohu University in Japan, found that chewing food too quickly turned out the body released only a little glucagon-like peptide (GLP) -1 and peptide YY ( PYY). Both of them play an important role in regulating blood sugar which is closely related to insulin resistance.
3. More walking and climbing stairs
Routine exercise is one of the popular New Year resolutions announced by many people, which unfortunately often fall in the middle of the road. It's good not to be grandiose to start an active life, especially if you have never been used to it before.
Start by getting used to walking at least 30 minutes a day - 10 minutes before work (for example from the station or bus stop to the office), 10 minutes after lunch, and 10 minutes after work. In addition, choosing to climb the stairs rather than the elevator or escalator also without realizing it can help make your body fitter.
This small change, according to cardiologist John Hopkins, Chiadi E. Ndumele, M.D., M.H., can keep the body active even if you don't like exercise, and reduce the risk of cardiovascular disease. If you are getting used to it, then for more mature sports planning.
4. Sleep more regularly
Having a more regular sleep pattern can increase productivity and overall body health. Because, lack of sleep risks the risk of obesity, diabetes, hypertension, reduce sex drive, trigger depression, to make you more prone to heart disease (including heart attacks and strokes).
Ideally, adults generally need to sleep 7-8 hours every night. Therefore, start by improving your sleep patterns through the principle of clean sleep called sleep hygiene. All you need to do is:
- Reduce consumption of caffeine in the afternoon and near bedtime.
- Avoid smoking near bedtime
- Avoid large meals before going to bed. Eating heavy foods, fatty or fried foods, spicy dishes, citrus fruits, and carbonated drinks too close to bedtime can lead to indigestion that makes sleeping not sound.
- Limit your nap time. It's best to take a nap only 15-3o minutes if necessary, and do it before 3pm.
- Keep yourself away from anything that is disturbing. Lamp lights, cellphones, and the position of the wrong pillow can disturb your sleep.
- Make your bedroom an ideal place to sleep. Make sure your bedroom is a place that is dark, cool and calm. The ideal room temperature for deep sleep is 20-23 ° C.
- Take time to prepare to sleep for 90 minutes before your bedtime. For example, if you know you should sleep at 11pm, stop any physical activity that is burdensome at 9.30, or faster if possible.
- Sleep and wake up at the same time, put an alarm to help you get used to this.
5. Reduces stress
Apart from paying attention to body health, maintaining mental health is equally important as one of the resolutions in 2018. Everyone must have and will experience stress in their lives. However, don't let protracted stress accumulate in your mind. Severe stress has been linked to many serious problems, ranging from hair loss, gum disease and teeth, weight gain, to triggering the development of mental disorders such as depression, anxiety disorders, to bipolar disorder.
There are various simple ways you can manage daily stress. Starting from meditation, yoga, writing journals, listening to music, reading, to watching comedy to make you laugh freely. Thanking and getting closer to God can also be used as a way to manage daily stress.
Remember, it's never too late to start a healthy life!
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