Would you consider yourself healthy? Is your lifestyle a healthy one? Being healthy is more than not having to visit a hospital in a long time. As defined by WHO health is not the mere absence of disease or infirmity but a state of complete physical, mental and social wellbeing. Therefore, you cannot measure how healthy you are by counting the number of visits you make to a doctor’s office per year.
What then is a healthy lifestyle? How do you tell if you are living a healthy life?
A healthy lifestyle is a way of living that lowers the risk of being seriously ill or dying early.
WORLD HEALTH ORGANIZATION (WHO)
Do your behaviors or your way of life put you at risk for certain diseases? Are you unhealthy as a result of a poorly managed lifestyle? Can your state of health right now be traced back to certain habits you have adopted over time? How much thought have you put into the effects your lifestyle has to your health?
Adopting a healthy lifestyle helps you to enjoy more aspects of your life and does not only benefit you but also your family. There is much more to a healthy lifestyle than eating a balanced diet and working out in the gym. I am strong believer in preventive medicine. There a lot of diseases that cannot be prevented but you can always reduce your risk of contracting them or dying from them.
Here are some things to consider this year to help you adopt a healthy lifestyle;
Put a little more thought into your diet
How much food do you eat? How frequent are your meals? What is the health benefit of each of the nutrients included in that meal? It is important to put thought into what you eat. In most homes the diet has been greatly influenced by the family culture. In other words you are more likely to prepare meals the same way you found your parents preparing them. You rarely question the quantity and quality of your meals. How much nutritional value do you gain from your diet? Asking yourself such questions can help you derive more nutritional value from your meals. How much starch do you need in every meal? in most homes starch is served as the largest portion per plate while the rest of the nutrients (proteins, vitamins etc.) occupy the little space left. This should not be so.
Reduce the amount of junk foods you have been taking. Add more fruits and vegetables to your diet. Do not eat just because you are bored and have nothing else to eat. Train yourself to take in the right quantity of food. Do not just eat anything that is edible. Make it a habit to take meals prepared from home.
Stay hydrated and physically active
Water is life! Did you know that 60% of your total body weight is water? If you are like most people who only drink water when they feel thirsty you can find ways to make sure that you are hydrated. You can start by getting a wattle bottle and carry it with you every day as a routine. If you rarely remember to take water, attach it to certain routines e.g. take water before or after working out, when you feel hungry, when you wake up etc. If you don’t like the taste of plain water you can some spice into it such as lemon.
Physical activity and exercise is equally important. Sedentary lifestyle has become so common and is a major contributor to lifestyle diseases. Physical inactivity also contributes to obesity and obesity related problems. Most children brought up in the modern world no longer play outside. They are always sitting in front of a screen playing games and getting entertained while eating something. This physical inactivity is dangerous for the body.
Do you know you Body Mass Index (BMI)? Are you aware whether you are obese, overweight or underweight? Do you need to lose some weight? It would be difficult to maintain a healthy weight if you do not know your cut off weight.
Regular health checkups
When was the last time you visited a dentist? Some of us only see a dentist when they get a toothache. It is extremely important to get screened. Do not wait until you get sick to visit a doctor. Plan for regular check ups.
If you are a woman when was your last pap smear done? Do you know how to do self-breast examination to look for lumps? If you are a man above 40 years have you considered screening for prostate cancer? If you have a positive family history for high blood pressure or diabetes how often do you get your blood pressure and sugars checked? Have you identified the modifiable risk factors for the diseases you are predisposed to?
Do not make self prescription a habit
Unfortunately it has become very easy these days to access certain drugs. You can easily buy an antibiotic or a steroid over the counter even without a prescription. It has become common practice to get antibiotics even for flu over the counter which by the way does not need to be treated with antibiotics. Most parents will get an antibiotic over the counter for their child if at the least they suspect tonsillitis. This is a dangerous habit as over time it leads to antibiotic resistance and drug misuse. Do not make a self diagnosis. It is important to treat a disease with certainty and with the right prescriptions from a qualified doctor. Chemists, pharmacists and parents especially mothers have turned into self taught doctors. This is a behavior that encourages unhealthy lifestyle.
Rethink your sleep pattern
Sleep is extremely important. Research has now demonstrated the numerous benefits of sleep and the detrimental effects of sleep deprivation. In some of last year’s articles we discussed the benefits and effects sleep has on our overall health. You can read more about sleep here .
Have a reliable health insurance plan
Having a good insurance plan protects you from losing a lot of money incase you or your loved one requires medical attention in the future. Listen to the conversation on health insurance here.
Work on your posture
Poor posture is a major cause of lower back pain. For those who sit at a desk for long hours it is important to adopt the right posture and get frequent breaks where you stretch or take short walks. Lower back pain can greatly affect your productivity and quality of life. The choice of mattress and pillow, your posture in the car seat or office desk are things to reconsider this year. You can adjust your seat or change your mattress or create health breaks when you have sat or stood for long hours.
Do not assume your mental health
Find creative outlets such as journaling and meditation. Do not ignore fatigue; find ways to rest in the middle of your busy schedule. Create time for family and fun. Learn how to forgive quickly and get rid of bitterness. Find ways to get rid of emotional baggage. Find a therapist if you have to.
It is also important to create and maintain healthy relationships. Define your boundaries to protect yourself from unnecessary pain and struggle. Smile and laugh more often.
The body keeps scores of emotional trauma and pain and over time this translates into physical illness. The mind and the body are connected thus it is equally important to take care of your mind.
A merry heart doeth good like a medicine: but a broken spirit drieth the bones.”
Proverbs 17:22
Author: Fridah .W. Wachira, 6th Year medical student (MBChB) at Kenyatta University, Kenya and a medical blogger. Contact; Facebook: Dr Wachira Fridah, Email: wachirafridah6@gmail.com, You Tube channel: Convo with Dr. Fridah and James Wetu.
DOCTOR'S BENCH 