Top tips to take care of your health on World Health Day

Most of us struggle to maintain our healthy resolutions beyond January every year. We start by going to the gym daily and eating only salads for a few weeks. Of course, these massive lifestyle changes are not sustainable. So by the beginning of February, we go back to old habits. As we mark World Health Day on 7th April, let's take a moment to prioritise our health and well-being. This year's theme, Health for All, promotes health equity. We can commemorate the day by building healthy habits that boost our physical and mental well-being for a happier and healthier life.

WHO defines being healthy as a state of complete physical, mental and social well-being. Let’s start by understanding how you can look after your physical health.

Over the last decade, many studies have highlighted that sitting for several hours is as bad for our health as smoking[1]. Most of us have sedentary jobs where we remain seated for eight hours five days a week. With hectic work schedules, finding the time to go to the gym or walk every day can seem overwhelming. However, physical activity can help reduce the risk of heart disease and diabetes, two prominent health concerns in India. So, how can you include physical activity into your packed routine? Make small changes. Instead of taking the lift to your floor, climb the steps for the last two or three. If you travel by public transport, stop at a station before your destination and walk the rest. Or, if you drive, look for a parking spot that’s two or three buildings away. You could also consider getting a treadmill or elliptical machine and using it while you watch television at home. Start by including up to 30 minutes of physical activity thrice a week. As a bonus, exercise also helps you deal with anxiety, stress and depression, which boosts your mental health! 

Many people equate getting healthy with losing weight. The truth is, to enjoy good health, you should move frequently and eat hearty meals. Fad diets that cut out one food group can do more harm than good. They are not sustainable, and people who try crash diets will likely binge on cheat days. Instead of cutting out fats completely, choose healthy fats over unhealthy ones. For example, using ghee instead of butter or whole grains instead of refined ones allow you to maintain your regular diet while helping you get healthy.

Cooking helps you look after yourself in multiple ways. When you prepare your meals, you have complete control over your food. You can boost your intake of fresh fruits and vegetables and reduce your consumption of fatty and processed foods. Cooking allows you to monitor the amount of salt, sugar and fats in your meals, which can boost your overall health and help you reduce unhealthy weight gain. Research suggests that cooking also boosts your mood, enhances your self-esteem, and promotes your mental well-being[2]. If cooking every day seems like a task, try completing meal prep on the weekend. Chop your vegetables and keep them ready to reduce the burden of your day-to-day tasks in the kitchen.

Getting healthy doesn’t have to be complicated. You don’t need any exotic ingredients or secret hacks. Indian spices like ginger, cumin, black pepper and turmeric offer numerous health benefits. Ginger boosts your immunity and aids digestion. Black pepper has anti-inflammatory properties and can help lower cholesterol and control blood sugar. Cumin contains flavonoids that help prevent heart disease and high blood pressure. Turmeric can help alleviate allergies, infections, and digestive and respiratory disorders. These spices also have antioxidant properties and could help protect your body from cancer-causing cells. Simply adding these spices to your daily meals can boost your overall health.

Most of us prioritise looking after our physical health and forget about our mental well-being. Here are some easy ways to boost your mental health for a happier life.

Taking care of your mental health is as easy as remembering to breathe. You can use your smartphone, fitness band or a timer for a guided breathing exercise that will help lower your pulse and stress levels. You can also try and meditate each evening to calm your mind.

Some of us try so hard to juggle multiple responsibilities that we forget the importance of sleep. Our brains process emotional information and memories during our Rapid Eye Movement (REM) sleep cycle. Inadequate REM sleep makes it difficult for our brains to consolidate positive experiences and emotions, which impacts our mental health. Studies also show that getting enough sleep can help reduce the risk of suicidal ideas and behaviours[3]. If you struggle to fall asleep every evening, try the 4-7-8 breathing method. Inhale for four counts, hold your breath for seven and then exhale for eight counts. Slow breathing helps your body relax.

Small acts of kindness like helping somebody cross the road or buying groceries for a neighbour can boost your mood. Being kind to others can alleviate negative emotions and help you look after your mental health.

Most of us struggle to deal with the stress that we encounter daily. The easiest way to alleviate stress is by being grateful. Maintain a gratitude journal where you list three things you’re grateful for at the end of each day. Shifting your focus to the positive can alleviate feelings of stress and depression[4].

Looking after yourself doesn’t require sweeping lifestyle changes. These small tips can help boost your physical and mental health and improve your quality of life. Along with actively looking after yourself, you must consider investing in your health by purchasing a health insurance policy. A good health plan provides financial support during a medical emergency, enabling you to focus on getting better instead of worrying about your finances. If you don’t have a health policy yet, visit the Zuno website to browse our health plans and get the coverage you and your family deserve.

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