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Strategies & tips for your well-being, which is more than just managing symptoms! with its effects, this section is very much about you and how you live your life. . with overwhelming and distressing memories, eating well and exercising are. “Sleep hygiene” is the term often used to describe healthy and sustaining sleep.
Table of contents
Make sure you make sleep a cornerstone of your new healthy lifestyle.
Our world requires us to live in a highly active and pressurized environment. This causes stress to accumulate. For example, getting a flat tire is out of your control, but getting a bad review for mediocre work is within your control. You can reduce and manage your stress by taking control of the things you can control. This way, when unexpected stressful events occur, you will be relaxed enough to focus on them and solve those problems without becoming overwhelmed. You can also engage in relaxing therapies such as meditation and breathing deeply to help you manage feelings of stress.
Many of us are so focused on our jobs and everyday tasks that we forget to enjoy the moment we are experiencing. Pause throughout your day and appreciate the beauty of the world around you, the sound of laughter, how the sun feels on your face, how your legs feel as you walk. Make time to enjoy each part of your day, and then step back and enjoy the process you are a part of. Learn to enjoy each step of this process.
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By giving your consent below, you are agreeing to the use of that data. For more information on our data policies, please visit our Cookie Policy. Revoke Consent Submit Consent. Health and Wellness. A little more sleep and exercise with a little more fruits and vegetables is a very good start to better health. Next Article -- shares Add to Queue. Image credit: Emilija Manevska Getty Images.
Deep Patel. VIP Contributor. December 24, 8 min read. Opinions expressed by Entrepreneur contributors are their own. More from Entrepreneur. Get heaping discounts to books you love delivered straight to your inbox. Sign Up Now. Jumpstart Your Business.
10 Keys to a Healthier Lifestyle in 12222
Entrepreneur Insider is your all-access pass to the skills, experts, and network you need to get your business off the ground—or take it to the next level. Join Now. Guidant Financial works to make financing easy for current and aspiring small business owners by providing custom funding solutions, financing education, and more. This is why strength training is key for maintaining muscle mass, preventing osteoporosis and burning fat, says David Marshall. Compared to cardiovascular exercise such as running, resistance training burns some 25 per cent more additional calories in the first hour following your workout and may keep your resting metabolic rate elevated for up to 72 hours afterwards.
W earable technology such as a smart watch or FitBit can be a helpful way to track your steps and workouts and keep you motivated or you could, as Dr Gray recommends, download the NHS Active 10 walking tracker app via nhs.
Food | Head to Health
Now is the time to take up a new sport, according to Dr Gray, to improve your balance and hand-eye co-ordination as you hit middle age. He recommends joining a veteran league — there are cycling, rugby, football and hockey leagues for beginners cross the country see Sport England — or taking up a social sport such as golf that can be played into old age.
If you want to get fit, get a dog, according to Dr Gray. There are even studies to show that dog owners get more exercise than the average gym goer. We urge you to turn off your ad blocker for The Telegraph website so that you can continue to access our quality content in the future. Visit our adblocking instructions page. Telegraph Lifestyle Health and Fitness Body. Avoid short cuts Supplements are not only expensive but they can have detrimental effects on your health, warns Dr Agus.
If you do it!
You are not a cow Research suggests that those who graze are at greater risk of diabetes. Say no to shiny packets A rtificial ingredients from sweeteners to the chemical preservatives in most processed foods accelerate ageing and lead to inflammation and cell death, according to nutritionist Dr Josh Axe DrAxe. Take probiotics. Eat Mediterranean S wap red meat for organic white meat, butter for olive oil and go easy on carbs, says Dr Gray, who also recommends purple foods, which contain polyphenols associated with a longer life, and pulses and lentils.
Get out Research by the University of Michigan suggests that taking walks in nature is associated with a whole host of mental health benefits, including decreased depression, improved wellbeing and mental health and lower stress levels. Stand up at your desk. Form habits O ur bodies thrive on regularity, according to Dr Agus. No screens before bed. Take aspirin A low dose of aspirin daily has been shown to lower the risk of heart attacks and strokes and can also, according to research by Prof Peter Rothwell of Oxford University, cut the risk of developing several cancers.
Exfoliate regularly. Invest in your hair You should pay attention to your hair as much as your face once you hit middle age, says Gary Glossman of Josh Wood Atelier. Brush your teeth. Stay away from the knife Avoid doing anything irreversible to your body, warns Dr Agus.
Look after your feet Now is the time to take stock of your foot health, as foot problems can lead to knee, hip and back pain. See your doc and get your jabs Treat aches, pains and illness quickly to avoid them becoming chronic, says Dr Agus, and keep up to date with your jabs, including the annual flu jab. Walk everywhere M ovement over time equals health, according to Dr Agus. Be an early bird As you get older, your metabolism begins to slow down — if you exercise earlier in the day you will elevate it for longer, says Marshall, Bodydoctor.
Stand up straight! Lift weights. Track your progress W earable technology such as a smart watch or FitBit can be a helpful way to track your steps and workouts and keep you motivated or you could, as Dr Gray recommends, download the NHS Active 10 walking tracker app via nhs. Take up a new sport Now is the time to take up a new sport, according to Dr Gray, to improve your balance and hand-eye co-ordination as you hit middle age. While all types of physical activity help keep your mind sharp, many studies have shown that aerobic exercise, in particular, successfully improves cognitive function.
Improves sleep: Regular aerobic exercise provides three important sleep benefits: it helps you fall asleep faster, spend more time in deep sleep, and awaken less during the night. In fact, exercise is the only known way for healthy adults to boost the amount of deep sleep they get — and deep sleep is essential for your body to renew and repair itself.
Protects mobility and vitality: Regular exercise can slow the natural decline in physical performance that occurs as you age.
By staying active, older adults can actually keep their cardiovascular fitness, metabolism, and muscle function in line with those of much younger people. And many studies have shown that people who were more active at midlife were able to preserve their mobility — and therefore, their independence — as they aged.
To attain all the effects listed above, aim for a minimum of 30 minutes of moderate exercise, five days a week.