The simple fact is, we don’t like being sick. I am yet to have a patient in my Pharmacy that actually admits to enjoying, taking medicines(unless it is abuse but that’s for another day) . In this age of hectic lifestyles, we don’t want to lie at home being sick. When we have a cold, we want to take something to ‘clear it quickly’. Better still we would rather not have frequent colds.
After the age of 40(a lot later for some people, thanks to good genes), the body doesn’t function as effectively as it did in our teens and 20’s. This is even so for those who have to sit for long hours at work , and have long commute to and from work without much exercise.
To reduce sick days we have to adopt a new lifestyle; a healthier lifestyle which is sustainable, easy to stick to and fits perfectly into our daily routine.
1. Hydrate your body on waking up:
Studies have shown that our body organs function better when we drink water or any hydrating drink e.g. Coconut water shortly after waking up. Try a warm lemon drink after a glass of water before breakfast to aid weight loss.
2. Simple routine exercises for 5-20minutes in the morning:
Let’s face it. A lot of us do not have the luxury of a morning jog or walk before a shower, breakfast then work. Many have to wake up sleepy children to get ready at the same time to be dropped off at school. 5 minute stretches are better than nothing at all to get your body and mind working at their best, you may need a lot more to loose weight and build muscles. Try doing PLANKS, SQUATS, LUNGES, SIMPLE PILATE OR YOGA STRETCHES. AN EXERCISE BIKE AND SMALL DUMBELLS AT HOME ARE A PLUS. Park your car at a distance so you can walk a few brisk steps to the office, unless the weather is really hot, in that case take a quick 30 minutes brisk walk after work.
3. Eat Right:
Eat well, reduce sugary foods and salt, reduce processed foods that are high in saturated fats. Try to eat more grilled meat and fish than fried and use oils that have high unsaturated fats (olive oil, canola oil, groundnut oil, safflower oil)for cooking; it is good for the heart. Just as we tell our kids. Eat more fruits and vegetables. Eat more vegetables than sugary fruits.
4. Don’t eat late:
This habit is the worst culprit. It causes indigestion and builds up fat around our waist. Our heaviest meal must be eaten before 5pm. Light fruit and vegetables , whole-wheat crackers or a slice of toast with low-sugar beverage is better to have after 6pm
5. Reduce the Alcohol:
It is a sad fact the time in our life when we can afford certain things, we must reduce the frequency of having it. Long term alcohol use damages the liver and causes build up of toxins in our body. It increases the risk of heart failure and diabetes. It increases the risk of stomach cancer and speeds up the ageing process of the skin. Limiting alcohol intake to weekends is a start as long as it’s not a bingeing session.
6. Find time for you: It is important to find the time to relax. Sometimes hanging out with friends is relaxing but it can increase stress on occasions when one of you is going through crises and needs to share it. Find time to relax on your own, at least once a month, even if it’s a few hours to read, listen to music, motivational audios or the sound of nature. Do what works to calm your body and brain down.
AND FINALLY: listen to your body.
Don’t ignore early warning signs your body gives when something is not right. Have regular health screening. HERE’S TO A HEALTHY OVER 40s.
