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.
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.
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.
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.
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.
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.
AIA Vitality is a unique insurance and health programme that actively supports and rewards you for making healthier choices every day so you can live a healthier, longer and better life.
