In the bustling city of Washington, KS, maintaining a healthy lifestyle can often seem like a daunting task. With the demands of work, family, and community activities, residents may find it challenging to prioritize their health. In fact, in February 2021, 36.5% of adults in Kansas reported symptoms of anxiety or depression. However, in an era where sedentary habits are prevalent, and the risks of chronic diseases are on the rise, it’s imperative for adults to take charge of their well-being.
This article is a clarion call to the residents of this charming Kansas town, offering practical and accessible tips for a healthier lifestyle. Whether you’re juggling a busy schedule or simply looking for ways to enhance your well-being, these eight tips provide a holistic approach to health that can fit into the rhythms of life in Washington, KS. Let’s embark on this journey together and unlock a healthier, more vibrant version of ourselves.
So, without further ado, let’s start.
- Go for Regular Health Checkups:
It is better to prevent an illness than to have to treat it. That’s why regular checkups are essential.
Regular health checkups with your healthcare providers help to evaluate risk factors for potential health issues, resulting in early detection and prevention. Doctors recommend adults under 50 years of age have their complete medical checkup once every three years and annually once they turn 50.
However, if a person is suffering from any chronic disorder, regular checkups as per the instruction of their healthcare provider become necessary. Moreover, you must take proper medications regularly. In this regard, depending on your location, your nearby local pharmacy can be helpful. For those who reside in Washington, KS, having a Washington KS pharmacy on speed dial not only ensures access to essential medicines when needed but also makes it easier to follow the medication schedule.
- Eat a Healthy and Balanced Diet:
Eating a healthy and balanced diet is essential for good health. Incorporate a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet. Similarly, eat plenty of fruits and vegetables as they are rich in vitamins, minerals, and fiber. However, cut down on foods rich in carbohydrates like rice, pasta, potatoes, and cereals.
Your fat consumption should be less than 30% of your total energy intake. Hence, limit the consumption of saturated and trans fats and replace them with unsaturated fats. You can increase your fish intake to get adequate amounts of unsaturated fats.
- Reduce Sugar and Salt Intake:
Consuming excessive sugar can result in insulin resistance, leading to obesity, type 2 diabetes, a fatty liver, and cardiovascular disease. Similarly, high salt intake can cause high blood pressure, which is a precursor to heart disease and stroke. Hence, it is essential to limit your sugar and salt intake.
According to studies, ideally, less than 5% of your total calories should come from added sugars. Thus, avoid sweetened cold and hot beverages and baked goods and desserts. Instead, eat low-sugar cereals and whole foods.
To reduce your salt intake, choose products with lower sodium content, like tomato sauce, white beans, kidney beans, and nonfat yogurt, and avoid high-sodium foods such as pizza, fast food, packaged mixes, and canned soups or broths. You can also substitute salt with other spices when cooking food and increase your potassium intake.
- Exercise Regularly:
Physical activity is essential to promote a healthy lifestyle. Thus, engaging in regular exercise is necessary to keep you physically active, enhance your brain health, manage weight, and reduce the risk of cardiovascular diseases. Moreover, regular exercise improves your muscle strength and boosts your endurance.
Exercise for at least 30 minutes daily or 150 minutes per week. You can try pushups and squats to maintain balance, flexibility, and strength. Running, jogging, and brisk walking are all forms of aerobic exercise that improve your heart health and immune system.
- Take Adequate Sleep:
It is easy to get caught up in a cycle of working long hours and sacrificing sleep. However, research has shown that sleep deprivation can have severe consequences on your health, like depression, obesity, hypertension, and a weakened immune system. Thus, getting adequate and quality sleep is key.
Studies suggest that adults must sleep seven or more hours every night. Make a proper bedtime schedule and follow it. Taking a warm bath or reading your favorite book before bed can help you get better sleep at night.
- Quit Smoking:
Smoking tobacco can lead to various lung and heart diseases and stroke. It can cause cancer, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis.
Throw away your cigarettes, lighters, and ashtrays, and get rid of this menace as soon as possible. You can even seek counseling from rehabilitation centers or join a smoking cessation program. Also, avoid vaping and alcohol as they are not free from harmful chemicals.
- Stay Hydrated:
Drinking plenty of fluids helps regulate body temperature, keep joints lubricated, and maintain the proper functioning of organs. It boosts our physical performance and prevents constipation.
According to the U.S. National Academies of Sciences, Engineering, and Medicine, a man should drink at least 3.7 liters of fluid daily, while adequate fluid intake for a woman must be at least 2.7 liters a day. This fluid can be water, fruit juices, tea, soft drinks, or milk.
However, water is the most essential source of hydration. Thus, an adult should drink at least six to eight 8-ounce glasses of water daily to ensure optimal well-being.
- Limit Your Screen Time:
Technology has become an essential part of everyone’s life. People spend hours on their phones and laptops. However, excessive screen time can lead to eyesight issues, trouble sleeping, and depression.
You can reduce your screen time by limiting your number of screens and taking regular breaks from screens after every 20 minutes.
In our fast-paced and challenging world, embracing a healthy lifestyle is not just a choice but a necessity for adults. A sedentary lifestyle and unhealthy eating habits can result in various health issues. Hence, you must incorporate healthy habits and make them part of your lifestyle. Regular checkups, having a balanced diet, regular exercise, getting ample sleep, and reducing screen time can play an integral role in keeping an adult physically and mentally healthy.