10 small changes to improve your health

Just modify some habits to enjoy a full and healthy life. Some simple changes like correcting posture, changing the diet, cultivating the intellect or taking care of the emotions will lead to an improvement of your health chain.  Because health is the investment that brings greater benefit, we offer the keys to try to enjoy a full life.

1. Take care of your body

Prevention and early detection of the disease are the two basic pillars to maintain health status. In addition to having a healthy lifestyle, vaccination is essential for prevention. Regarding early detection, periodic check – ups are key: urological studies for prostate and gynecological cancer for cancers of the breast and cervix, colonoscopies for the colon, spirometry for COPD, etc.

Remember . To make a check is the investment that carries the greatest benefit, that of your health.

2. That stance!

Back pain is one of the most widespread and simplest ailments to prevent. Exercising flexibilization exercises with pilates or yoga and boosting the abdominal and dorsolumbar musculature with swimming or in the gym are a few changes with which to prevent diseases of the spine.

Remember . Take care of postural hygiene at work and perform a minimum of 10 minutes daily exercise: prevent back pain and gain in wellness.

3. Less plate and more shoe

Anyone who wants to gain health, in addition to improving the diet, should increase the amount of physical exercise . To make 5 meals a day, which should not miss a complete breakfast consisting of dairy, fruits and whole grains and a light dinner, are not enough to be healthy: getting in shape helps us reduce cardiovascular risk factors, in addition to acting As an emotional relaxer.

Remember . Practice sport on a regular basis and put some real goals: you will feel better.

4. Get enough sleep (and a little bit more)

We can not live without sleep . In fact, getting enough sleep (7-8 hours) and having a good quality sleep is crucial to maintaining a healthy life.

Remember . If you sleep poorly or poorly, it increases the risk of suffering some diseases and decreases your quality of life. Sleeping well is health!

5. Give play

It is confirmed: the most active people are more cerebrally protected against cognitive impairment, which translates into well-being and prevention of diseases such as Alzheimer’s or dementia.

Remember . Stay active socially, read books and newspapers, enjoy music and painting, learn to play an instrument or a new language, do hobbies … Give your brain work and stop cognitive decline!

6. Get blown away!

Water is fundamental for the human body, both to help our body to recover that which is lost through the urine, sweat or breath to perform one of the most complete and recommended sports, in which all work Muscles, ligaments and tendons: swimming .

Remember . Never expect to be thirsty to drink water (an average of 2 liters per day) and try to swim at least once a week: your body will thank you.

7. Book 5 minutes a day to relax

Although most known risk factors (tobacco, cholesterol, hypertension) are an important part, it is proven that psychological factors are also a trigger for numerous cardiovascular diseases such as stroke, angina pectoris or myocardial infarction.

Remember . It reduces the stimulating substances and enjoys relaxing activities (music, breathing, soft exercises like tai chi): to live without stress is the secret of a longevity and quality life.

8. Watch the sky daily

You will have noticed that your eyes dry much the days that you make a continuous use of your computer or your smartphone . This can damage them because it generates visual stress and even tired sight and myopia. The best advice to avoid is to try to keep the screen at least 50 cm away and apply eye drops when you notice your eyes dry.

Remember . Take a short break from your screens every 2-3 hours, look at the sky or the horizon and blink frequently: you will gain in eye health.

9. Smile!

Positive emotions, such as joy , enthusiasm, satisfaction or pride, are a necessary source of well-being and quality of life and project a more attractive image of us, which favors other positive people wanting to approach us.

Remember . If you avoid smiling because you do not like the look of your mouth, remedy it immediately with an orthodontic, porcelain veneers or dental whitening. Because if you laugh, you release stress and anxiety and gain physical and mental health immediately.

10. Love you a lot

To look good is to feel good. If any part of your anatomy you do not like, follow the nine previous tips: sport, balanced diet, stress management and abandonment of bad habits. In addition, dermatology and cosmetic surgery offer you several solutions, both for correction and improvement ( laser eye surgery, blepharoplasty, breast augmentation , etc.).

The author is an expert on occupational training and a prolific writer who writes extensively on Business, technology, and education. He can be contacted for professional advice in matters related with occupation and training on his blog Communal Business and Your Business Magazine.