There is no denying that 2020 and 2021 have been a challenging time for people across the world. The arrival of the coronavirus has forced many people into their homes, away from their loved ones and unable to go about their daily lives. There was no predicting this pandemic and the health risks that would come with it, especially to our mental and physical health.
As we are still navigating through these unprecedented times, it’s important that we strive to achieve a healthy lifestyle as much as possible. In this article, we are going to outline our top ten ways that you can maintain a healthy lifestyle. Please note that iRed does not intend to diagnose or cure any health-related issues, please always consult with your doctor before making changes to your diet and lifestyle.
1. Understand Your Body
We always recommend keeping track of your body weight and setting achievable goals to ensure that you stay healthy and can understand how other elements of your lifestyle are affecting your body. It’s important to not obsess over your weight as it can lead to other issues, so we always advise that you understand your personal situation and to be aware of your diet and daily regimes.
2. Limit Unhealthy Foods and Lifestyle Choices
Make sure to limit your intake of unhealthy foods and start eating more healthily. Not only will it make you feel better and less lethargic, but it will give you more energy and help to maintain a healthy metabolism. Do not forget to eat breakfast and choose a nutritious meal with more protein and fiber and less fat, sugar, and calories. Also try to avoid other unhealthy lifestyle choices such as smoking or drinking alcohol excessively as these can have a negative effect on your body and state of mind.
3. Incorporate Multivitamin Supplements Into Your Routine
To make sure you have sufficient levels of nutrients in your system at all times, we recommend taking a daily multivitamin supplement (especially if you do not always have a variety of vegetables and fruits at home). Many of the micronutrients found in these supplements are vital to your immune system. So check options that include vitamins A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium.
Make sure to follow the guidelines as high doses of vitamins can be detrimental for your health in some cases. Always consult your doctor first.
4. Stay Hydrated Everyday
It is recommended to drink plenty of water throughout the day to stay healthy. According to the U.S. National Academies of Sciences, Engineering, and Medicine, the adequate daily fluid intake is around 15.5 cups (3.7 liters) of fluids a day for men and around 11.5 cups (2.7 liters) of fluids a day for women. Please note, this is no evidence to suggest that drinking water frequently (e.g. every 15 minutes) can help prevent viral infections.
5. Exercise Regularly and Be Physically Active
It’s no surprise that one of the essential ingredients for a healthy lifestyle (both short-term and long-term) is exercising regularly and staying active, as it can really impact your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease.
Some people are finding it hard, especially during periods of quarantine, to maintain a healthy schedule of workouts. To combat these struggles, we suggest researching online and following easy ‘at-home workout’ tutorials to stay ahead and keep active during periods of downtime. Always be sure you know what’s going on in your area before heading out in case there are any restrictions.
6. Reduce Sitting and Screen Time
Unfortunately, even if you exercise constantly throughout the week, it can’t always protect you from your sedentary time. Anyone who exercises regularly could still be at risk for diabetes and heart disease if they spend lots of their downtime sitting behind computers. We always recommend taking breaks from your desk or computer and walking around your office or home a couple of times a day. It definitely helps!
7. Get Enough Good Sleep
Sleep plays a very important role in your physical health and lifestyle. For example, sleep is directly involved in your natural healing processes and the repairing of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.
There have also been several studies to show a very strong connection between sleep quality and quantity and your overall immune system. To ensure you keep your immune system functioning at the highest mode possible, you need to ensure you get consistent amounts of sleep each night and follow your natural circadian rhythms. That means sleeping when it gets dark and waking when it gets light. We also always recommend to reduce screen time before bed, as the blue light that emits from devices can disturb your natural patterns.
8. Go Easy on Alcohol and Stay Sober
Alcohol should always be consumed in moderation, and for long-time abusers, there can be very detrimental effects on the body and mind. For example, excessive alcohol consumption can lead to the development of chronic diseases and other serious problems including:
- High blood pressure
- Heart disease
- Liver disease
- Digestive problems
It’s also worth remembering that alcohol can contain a lot of hidden calories, so even if you are exercising and eating well, it can negatively impact your progress.
9. Find Ways to Manage Your Emotions
It is common for people to have feelings of fear, anxiety, sadness, and uncertainty throughout life. But these feelings can really impact your overall health and mental health. We recommend trying different activities, such as mindfulness, meditation and yoga to help you relax and take time to calm down. There are several studies to show the correlation of deep breathing exercises and progressive muscle relaxation on reducing stress and anxiety. Also, spending time in nature can create more positive feelings and better mental health, along with lower levels of depression and stress.
10. Incorporate Healthy Light Into Your Life
Last and certainly not least is the introduction of healthy red light into your life. Red light therapy, also known as low-level laser therapy, uses wavelengths of red light (630nm) and near infrared light (850nm) on the skin to improve overall cellular health and regeneration. It works to speed up the body’s ability to heal, and is used as a method to address numerous problems in the body including skin health, recovery, sleep optimization and more.We recommend to use red light therapy in small bursts consistently for best results. You can read more about the impact and benefits of red light therapy on the body here.
Ready to try Red Light Therapy out for yourself?
At iRed, we offer a range of affordable Red Light Therapy devices that do not compromise on quality. You can see our full range here, including 20-bulb and 60-bulb panels and a portable Red Light torch for more localized treatments.
Please do get in touch if you have any questions about Red Light Therapy or our range of iRed products, we’d be more than happy to assist you!