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  • 5 Things to do Today for a Healthier Tomorrow

    26 July 2017

    Here are some things you can do today to improve your health tomorrow.

    Investing in your health while you are young and able is like investing in your finances early in life: you get a head start to achieving your goals, and the returns are compounded in the future. What are some things you can do today to take charge of your overall wellness, to better reap its benefits in the future?

    Regardless of your current physical activity level, gender or lifestyle, here are five things that you can do today to create a healthier and better you in the years to come.

    1. Make Healthier Food Choices

    Our love of food and lack of physical exercise has led us to be one of Asia’s most obese nations, with a prevalence of 13.3%. Obesity is a hotbed for many health conditions including high blood pressure, stroke, diabetes, among others.

    What you can do today to ensure a healthier tomorrow is to watch your food intake. Make healthier choices in your everyday meals by going for more fruits and vegetables while cutting down on processed meats, sugar and fried foods. Should you want to up your intake of antioxidants, vary your serving of fruits and vegetables (7 to 10 servings daily) instead of relying on supplements. 

    Cooking your own meals instead of eating out has also proven to help people stay at their ideal weight or lose weight more effectively. 

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    2. Pick up an exercise or physical activity

    Our metabolism slows down as we grow older and the only way to speed it up is through exercise. It is at its peak when you are around 25 years old, after which it starts its decline. After this, your body burns calories at a slower pace, which may signal quicker than usual weight gain. Not all is lost however – strength training (like lifting weights) has shown to build muscle, burn fat and produce human growth hormones, both of which increases your metabolism. No matter your age, having an active physical lifestyle (30 minutes of exercise daily for 2-3 times a week) benefits you in the short and long term.  

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    3. Get a physical exam once a year

    This is no surprise – a full body check-up at least once a year is essential to keeping your health in tip top condition and also helps to prevent illnesses in the future. A full body check-up tests your physical fitness, while a blood test helps to identify your current cholesterol, blood sugar and blood pressure levels, among others – all of which are markers of possible health conditions. See your doctor at least once a year in your 20s or 30s to discuss what you can improve in your current lifestyle to have a healthier future.

    For women, it is essential to do a self-breast examination at least once a month to detect the presence of lumps or discharge that could signal breast cancer.

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    4. Adopt habits to protect your skin

    Skin cancer develops from damage to the DNA in your skin cells, so give them the best protection you can – especially if you work under the sun or frequently travel in hot and sunny climates. Reduce the damage to skin cells and protect your skin by lathering on sunscreen or using a hat or umbrella whenever you’re under the sun.

    Adopting a basic skincare routine may seem like an aesthetic pursuit, however it has health functions and also helps prevent or slow the growth of wrinkles and pigmentation. Basic skincare hygiene is also important to avoid the development of skin infections.

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    5. Get Enough Sleep

    According to the Consumers Association of Penang, Malaysians are getting an average of 6.4 hours of sleep daily – well below the recommended 8 hours daily. The importance of having a regular sleep routine cannot be stressed more. Rest for the body helps it to repair and heal cells and tissues, while sleep deprivation has been known to increase the risk of heart disease and high blood pressure.

    These basic steps may seem minor today but adopting it into your current lifestyle will show effects in the long run. Your future self will thank you for it! What is one thing can you do today for a better tomorrow?

    References
    http://www.huffingtonpost.com/entry/the-5-things-to-do-now-so-retirement-doesnt-suck-later_us_57ec2ea4e4b0c2407cdb9770
    http://www.telegraph.co.uk/health-fitness/body/future-proof-body-17-things-need-do-now-healthy-later-life/
    https://www.mindbodygreen.com/0-14523/10-things-people-in-their-20s-should-do-now-to-be-healthy-later-in-life.html
    http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/its-never-too-late-five-healthy-steps-at-any-age
    http://time.com/14047/what-10-things-should-you-do-every-day-to-improve-your-life/
    http://www.lifehack.org/articles/lifestyle/40-simple-things-you-can-every-day-become-much-healthier.html
    http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx
    https://www.nst.com.my/news/nation/2017/06/246538/malaysians-most-obese-region
    https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
    http://www.thestar.com.my/metro/community/2015/02/14/many-malaysians-not-getting-enough-sleep-says-cap/
    http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/sun-uv-and-cancer/how-the-sun-and-uv-cause-cancer
    http://www.womenshealthmag.com/weight-loss/how-your-metabolism-changes-as-you-age
    http://www.prevention.com/weight-loss/6-ways-to-keep-your-metabolism-revved-as-you-get-older/slide/3
    http://www.healthline.com/health/getting-physical-examination

    The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.

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    MANAGING YOUR MENTAL HEALTH IN 10 STEPS


    You plough through the rush hour traffic, made worse by rain, to reach work a little later than usual. As you enter the office, your manager reprimands you for being late for the third time in a week – not knowing you had stayed up all night to finish the presentation he requested.

    Managing Your Mental Health in 10 Steps

    BEING BETTER, LIVING BETTER: IS LIVING IN THE CITY AFFECTING YOUR MENTAL HEALTH?


    What was meant to improve the quality of our life could now possibly be damaging it. How do we make sure that we are in control of our urban lives, rather than let urban living rule us?

    BEING BETTER, LIVING BETTER: IS LIVING IN THE CITY AFFECTING YOUR MENTAL HEALTH?

    A MANTRA ON MODERATION: HOW MUCH IS JUST RIGHT?


    Cancer is now the number three killer in Malaysia, behind respiratory and circulatory system diseases, according to a recent report by the Malaysian health ministry. While some cancer types are hereditary, most are not, and may have more to do with our lifestyle. How can you have it all, with moderation?

    A MANTRA ON MODERATION: HOW MUCH IS JUST RIGHT?

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