It seems the human body is in a constant fight to ward off disease, rid itself of toxins, germs and bacteria, and basically stay healthy. There are conscious choices you can make to help your body in this fight. While you can’t prevent every injury or disease, there are some basic habits you can adopt to help your body stay healthy.
Eat a Balanced Diet
Eating a balanced diet goes a long way toward giving your body the proper fuel it needs to stay healthy. The United States Department of Agriculture has developed recommendations for the average person to follow in order to get the proper vitamins, minerals and nutrients in their daily diet. Balancing carbohydrates, fruits and vegetables, dairy and limiting protein and fats will give your body the type of fuel it needs in order to perform its basic functions normally, such as supporting immune system, which helps fight and prevent disease.
Exercise Regularly
The U.S. Centers for Disease Control and Prevention, or CDC, recommends that all adults get at least 2 1/2 hours of moderately intense physical activity per week to maintain quality health. The CDC defines moderate intensity as anything vigorous enough to get your heart rate up and make you break a sweat. Find something you enjoy that gets your heart pumping and do it most days.
See Your Doctor
Checking in regularly with your doctor can increase your chances for catching diseases early before they become too advanced to treat. Get preventative exams such as a Pap test, colonoscopy or mammogram as recommended for your age and gender.
Wash Your Hands
Germs are everywhere and so are your hands. Washing your hands several times a day for at least 15 to 20 seconds can help keep your hands free from germs and bacteria and reduce your risk of catching common illnesses such as colds or flu. Using hand sanitizer is also an effective way to keep your hands clean on the go or when soap and water aren’t available.
Get Plenty of Sleep
Like a battery, your body needs constant recharging to be at its best. Make time to get regular sleep and you’ll give your body a better chance to fight off illnesses and infection. According to the CDC, most adults need between 7 to 9 hours of sleep each night. Adequate sleep may also add years to your life. In a 2010 study published in the scientific journal Sleep, researchers identified a link between inadequate sleep and shortened life span. They concluded that duration of sleep can be a “significant predictor” of longevity.
Reduce Stress
Life is stressful, but taking the time to relax, meditate, exercise or just unwind is important. Stress can play a major role in illness, affecting the immune system and possibly leading to cardiovascular disease, infection and depression, so make time during your day to relax and leave your worries behind, if only for a few minutes.
Be Safe
Whether it’s safe driving or safe sex, reducing your risks in certain areas is largely in your hands. Practice safety precautions in all areas of daily living to reduce your risk for injury or disease.
Practice Proper Hygiene
Proper dental care and regularly washing your hair and body rids you of germs and bacteria that accumulate over the course of a normal day. Proper hygiene not only reduces your risk of embarrassing social situations, it’s an excellent way to reduce your risk for disease. Dental diseases such as gingivitis and periodontitis are preventable by brushing your teeth and flossing regularly.
Avoid Tobacco and Limit Alcohol
Tobacco is one of the leading causes of cancer and kills approximately 440,000 people each year, according to the American Academy of Family Physicians. If you smoke or use other forms of tobacco, find a way to quit. The AAFP recommends no more than two drinks a day for men and one for women. More than that can lead to liver complications or disease and even alcoholism in some people.
Limit Sodium Intake
Too much sodium can lead to an increased risk for cardiovascular diseases such as high blood pressure, a precursor to heart attack, stroke and even kidney failure. Pay attention to food labels, which spell out exactly how much sodium is in a particular food. The U.S. Food and Drug Administration, which has launched a campaign to reduce the amount of sodium in prepared foods, recommends the average diet contain no more than 2,400 mg of sodium per day for healthy people.
