If you don’t love yourself, who else will? Start doing little things will boost your overall health and self-esteem. Remind yourself that you deserve to be happy to lead a long, fulfilling, and healthy life. Self-care goes a long way in the prevention of diseases.
India is experiencing an increasing burden of Non-communicable diseases. According to a WHO report, around 5.8 million people die from NCDs such as lung & heart disorders, diabetes, stroke, and cancer every year before even reaching 70 years of age. These disorders result in the loss of potential life years, and premature deaths are also likely to increase in the years to come.
Many of us are reactive instead of proactive when it comes to healthcare. Even if you feel healthy, you may suffer from a medical condition that can only be diagnosed with preventive health check-ups. Hence, taking precautionary steps and getting tested early to prevent serious health concerns later in life is essential.
We are here to explore what measures are necessary for your overall well-being. Also, don’t neglect your health and follow these simple tips.
- Consume less sugar & salt:
Individuals consuming more than the required amount of salt have a high probability of hypertension resulting in an enhanced risk of stroke and heart disease. Also, excessive sugar intake may lead to unhealthy weight gain and tooth decay. Limit the salt intake by selecting low-sodium products and reduce the consumption of candies and sugar-sweetened beverages.
- Monitor your blood pressure regularly:
Hypertension is a silent killer; many of us are not even aware of its signs. If left undiagnosed, it may lead to serious health complications such as deadly heart attack, stroke, and poor quality of life. Hence, it is a must to monitor your blood pressure for its effective management.
- Avoid the use of alcohol & tobacco:
Intake of alcohol and smoking tobacco can result in NCDs like liver cirrhosis, kidney & lung disorders, stroke, cardiac diseases, and mental & behavioral disorders. Tobacco kills direct smokers and non-smokers via second-hand exposure. You must avoid using both alcohol and tobacco for long-term and immediate health benefits.
- Be active and eat healthy food:
Physical activities, including exercise, playing, and performing daily household chores, among others, might be done to lead an active lifestyle. The amount of physical activity is based on age. The 18-64 age group must do a minimum of 150 mins of moderate-intensity physical activity in a week. You can increase it to 300 mins every week for additional health benefits.
Consume different food items like vegetables, fruits, legumes, and nuts. An adult must consume a minimum of five servings of vegetables and fruits daily. The veggies can be incorporated into the meal or taken as snacks. Always take seasonal fruits and vegetables.
- Cover your mouth while sneezing or coughing
Numerous diseases are transmitted via air. When an infected person sneezes or coughs, infectious agents get passed on to others via airborne droplets. Hence, cover your mouth with a face mask or tissue while sneezing or coughing.
- Prevent yourself from mosquito bites
Diseases such as chikungunya, dengue, malaria, and lymphatic filariasis are transmitted through mosquitoes and affect people worldwide. Take the vaccine under the doctor’s guidance if you travel to tropical or sub-tropical regions with mosquito-borne diseases. Wear long-sleeved pants and shirts, and use insect repellant. Also, use door & window screens, bed nets, and clean the surroundings.
- Drink clean water
Drinking unsafe water can result in water-borne diseases such as diarrhea, cholera, typhoid, and hepatitis A. Boil the water for a minute if you are unsure of its quality. Boiling will destroy harmful organisms in the water.
Quick tips to take care of yourself
We are living in a faced paced environment. Permit yourself to slow down and enjoy special moments. Every time you eat, sit down without distractions and chew slowly. Take out a couple of minutes to breathe. Take deep breaths and allow yourself to refocus and re-center before starting your daily activities.
Moreover, allow your body to take rest if you are overly exhausted. It’s okay to go to bed early without finishing your dishes. It’s fine to skip your workout to have those extra hours of sleep. Your body needs attention, self-care, and love that helps you to rejuvenate faster and feel good. This is a simple practice but a game-changer that makes you feel light.
Meditation and mindful movement
Meditation is effective when the mind is racing, and life is full of stress. You can do meditation in a comfortable and quiet place. Furthermore, mindfully moving your body is different from a daily workout. This is not about forcing your body to do something you dislike but asking what you need! One of the ways to move your body is to walk outdoors with dogs. You can also join a yoga or dance class or opt for doing something that you enjoy the most.
Ask for help
Self-love is asking for support. When we go through hard times, both physically and mentally, we don’t feel vulnerable but ask for help. The point is that you don’t have to suffer alone; asking for guidance from a medical expert is a gift you can give yourself.
Take away points
Getting yourself tested is an essential step to knowing your health status. The diseases can result in serious health complications and even death if left untreated. Also, if the test parameters are tested positive, you can get the necessary treatment and care from a licensed healthcare professional. If you are well aware of your health status, then you can prevent yourself from diseases. Complete body tests can diagnose and find health issues at the early stage when the chances of treatment are better.