Researching how to be healthy can be overwhelming. Advice is often complex, confusing and conflicting, and the market is flooded with products claiming to be miracle cures for every health issue under the sun.
The truth is surprisingly simple: balanced diet, regular exercise and good sleep are the three key steps to staying healthy long-term. Block out the chatter and focus on these vital foundations.
Eat a balanced diet
There’s a lot of truth in the phrase ‘you are what you eat’. Your diet has an impact on all parts of your body from the muscles and organs (including your skin) to your eyes.
Plenty of fruit and vegetables is essential to ensuring full-body health. These nutrient-packed powerhouses can lower blood pressure, reduce the risk of heart disease, strokes and cancer, and protect you against digestive and eye problems.
Expert optometrist from Lenstore, Roshni Patel, BSC (Hons) MCOptom, recommends “Vitamin A, particularly from green, leafy vegetables like kale or broccoli” to help maintain healthy eyes. “Sweet potatoes, carrots, and pumpkins are all also great.”
Underlying conditions like astigmatism which requires corrective toric contact lenses and glasses cannot be improved directly by diet, but eating a vitamin-rich diet will keep the eye healthy and reduce the risk of eye diseases.
Exercise frequently
Moving your body has a powerful effect on your well-being. Physical activity helps to strengthen bones, stabilise joints and build muscle and has been shown to improve mental health as well.
Whether you like getting your steps in, going for a run or hitting the gym, you must exercise frequently to stay healthy long-term. The NHS recommends at least 150 minutes of moderate-intensity activity each week for adults aged 19 – 64, and some form of exercise each day.
Aerobic exercises such as swimming and cycling help to improve your cardiovascular health, strengthening your heart to lower your risk of heart disease and improving the health of your lungs. Weight training helps towards stronger bones and better balance, reduces the risk of diabetes and improves brain health.
All forms of exercise, especially when done outdoors, cause the body to release ‘happy hormones’ like endorphins and serotonin which boost our mood. Regular exercise has been shown to reduce anxiety and safeguard against the development of depression.
Don’t skimp on sleep
Not many are aware of the importance of sleep. This essential rest is just as vital as diet and exercise in ensuring excellent long-term health because sleep is the chance for our brain and body to repair and revitalise.
Invest in building a routine which encourages good sleep – staying asleep for several hours and feeling refreshed when you wake. Having a set bedtime, avoiding screens before sleeping and keeping your bedroom cool and quiet will all help to contribute towards good quality sleep.
The dangers of not getting enough sleep range from a lack of energy and irritability in the short term to poor memory and weakened immunity long-term.