At the start of the year or when we want a fresh start, we usually try to make a change in our lifestyle or way of living. As our age increases and our bodies start to weaken, we want to do things and eat foods that will make us healthier and that will improve our mental and physical strength. Some of the most important parts of our bodies that we often overlook are the ear, nose, and throat. It is important to take care of them to have a more holistic perspective on our health.
1. Building consistent healthy habits
- Eating a good balance of food nutrients every day.
- Exercising regularly.
- Have a positive attitude when pursuing your goals and dreams.
2. Identify the areas you need to strengthen your long-term health.
- We need to eat right, exercise, get plenty of sleep and drink a lot of water to be healthy. Studies found that only 3% meet all the criteria for living a healthy lifestyle.
3. Some tips to healthfulness
- Quit smoking and drinking alcohol
- Maintain a healthy weight (a BMI of 18 – 25) or successfully lose weight.
- Eating at least 5 servings of fruits and vegetables daily.
- Exercising for 30 minutes or more, 5 times a week.
- Having a positive attitude, a positive self-image, taking care of your mental health and spending time with family and friends.
4. Know what works for you
- This depends on you coming up with strategies that work with your personality.
- Reflect on the times you succeeded and the times you struggled. What circumstances were most helpful to you and encouraged you to do your best? Always write your goals and aims every day and hit them before the end of the day comes.
5. Disrupt and change unhealthy habits
- Fix your wake-up time to be more consistent. Don’t stay up too late at night.
- Remembering to brush your teeth after every meal.
- Taking a bath at least once a day to ensure that you clean your body from germs and viruses.
- Pack healthy snacks to take to work instead of junk food.
- Bring a bottle of water for lunch instead of drinking soft drinks for every meal.
6. Make small, powerful changes
- Start small and build from there. Slow and steady is a good pace in starting healthy habits.
- To get you going with exercise, start with the easiest or least-daunting exercise you can do, like a stretch or jumping jacks.
- Walk for 10 – 15 minutes every day and gradually increase this time every week or so.
7. Build a life that blends work and fun
- Look for ways to blend the elements of your life.
- Focus on making consistent, healthy, positive choices that reflect your values, responsibilities, and goals across all the aspects of life.
8. Eat a healthy diet
- A poor diet can cause health problems, such as obesity, diabetes, heart diseases and stroke, leukaemia, etc. These problems are increasingly being seen at a young age.
- Eating a nutritious diet is important to your long-term health. This means cutting back on sugar and having more intakes of vegetables and fruits. Avoid processed ” convenience store” food
- Control and choose the right nutritious, healthy food you eat.
9. Get enough quality sleep
- Sleep plays a vital role in our health and well-being throughout our lives. Enough quality sleep aids in both mental and physical health. Sleep is the key to brain function – it affects how well you learn, work, think, react and get along with others. Lack of sleep raises your risk for chronic health problems. Be sure that you make sleep a cornerstone of your new healthy lifestyle.
10. Manage Stress
- We are living in a highly active and pressurized environment. Too much work, problems, and activities cause stress to accumulate. Reduce stress by taking control of it. Write your goal or aim to be achieved or obtain every day. Slow down and reflect on the moment. Pause and appreciate your job’s everyday tasks that you enjoy. Appreciate the beauty around you.
Following and doing these 10 important keys to a healthier lifestyle will help and strengthen our mental and physical well-being. Dr Dennis Chua is widely regarded as one of the best doctors to manage nasal trauma. He’s one of the few ENT Surgeons that is board certified by the International Board of Facial Plastics and Reconstructive Surgery and skilful enough to manage complex nose and sinus conditions.
Dr Dennis Chua
3 Mount Elizabeth, #08-02 Medical Centre,
+65 6235 3886