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The new year is here and we hope you are ready to embrace the “new year, new me” attitude. We are not talking about adding to your list of resolutions but instead, being open to positive changes that could add more value to your life. It is all about having the right mindset.
In other words, you need to start taking better care of your own self. Learn more about the most basic changes you can adopt which can boost your overall wellness:
Get enough sleep
Have you ever found yourself dreaming about your bed in the middle of a workday? This is most likely because your body “craves” the rest that it is not getting. It is true. According to WebMD, not getting enough sleep of poor quality of sleep can lead to excessive sleepiness and trust me, nobody wants that.
How to know if you are getting high quality sleep? Firstly, make sure you sleep at least a minimum of seven hours a night. Secondly, if you wake up no more than once in the middle of the night, you are probably free of sleep disorders thus should be able to get optimum rest.
Other factors that can help ensure you sleep well includes getting rid of distractions such as sounds or lights and staying away from stimulants such as caffeine or alcohol, preferably hours before bedtime.
It should also be noted that getting a good night’s sleep will lower your risks of developing hypertension, heart disease, stroke, diabetes, weight gain, and dementia. In a nutshell, we are advocating early bedtime for good health.
Make exercises compulsory
After a long day at work, we understand why most adults are not thrilled to step on the treadmill for another hour. However, it is important to incorporate workouts into your schedule. “No pain, no gain” is a perfect motto that describes the relationship between exercises and our health.
You don’t always have to “endure” certain workouts just because everyone else is doing it. Figure out what works for you. It will be so much more effective if it happens to be something you genuinely enjoy.
For example, if you are not a fan of running, find an activity that will require you to move actively. That way, you can still score the benefits without having to dread the exercise.
Racket sports such as tennis, badminton and squash are the perfect examples. According to Scotland’s national health information service, such activities can reduce the risk of chronic illnesses including heart disease, stroke and type 2 diabetes. It also will strengthen your upper body, arms and legs. Added fun is guaranteed too so really, it’s a 100% win-win situation.
You have heard this one all too well before but we are going to say it again because every word rings true – you are what you eat. It is not possible to wake up in the morning feeling fresh and awesome if all you had for dinner the previous night was junk food.
Nutritionists and other professionals have been lobbying for a balanced diet and the reason is because they do know better. A balanced diet means getting an adequate quantity of the nutrients that humans require in a day by including the six main nutrients such as fats, protein, carbohydrates, fibres, vitamins and minerals.
Keep tabs on what and when you eat so you will not take more than what your body needs. If you were never fans of fruits or vegetables, for instance, start with figuring out what you like. Try to have a variation of it with every single one of your meal.
If you are starting to get bored of it, put on your “adventurous pants” and start experimenting with other types of fruits or vegetables – they can be fresh, frozen, canned, dried or juiced. Soon enough you will grow fond and start craving for them on the daily.
Since we are making positive decisions towards the betterment of life, why not opt for an extra layer of security? Learn more about a life insurance solution, AIA សម្រាប់ជីវិត (Samrab Chivit), which covers 26 conditions of critical illnesses and medical operations both in Cambodia and overseas. For further enquiries, contact AIA Client Care service at 086 999 242.
Sources: Mayo Clinic, Healthline, World Health Organisation, Very Well Living, NHS Inform, WebMD, Khmer Times, Journal of Sleep Research, Medical News Today, Four Sigmatic.