While some of the aspects of our general well-being are determined by our genetics, there is a lot you can do to live a long and healthy life. Here’s a short list of them:
• Have enough sleep. While the average adult requires just 7 to 9 hours of sleep a night to feel rested, younger age ranges typically require a lot more: babies (0-3 months): 14-17 hours per day; 4-11 months: 12-15 hours per day; babies: (1-2 years old) 11-14 hours / day; pre-school (3-5 years old): 10-13 hours / day; school age (6-13 years old): 9-11 hours / day; and adolescents (14-17 years old): 8-10 hours / day. An expectant mother may require additional sleep, particularly at an early stage of pregnancy.
• Exercise at moderate intensity for at least 30 minutes a day (short stroll, bike ride, jog, yoga, tai chi, etc.). Health board recommendations also prescribe resistance exercises for large muscle groups twice a week.
• Avoid the inclusion of fats, sugary beverages and refined foods. Eat more whole foods, fruit and vegetables. Not only will it help you achieve a healthy body weight, but you will also improve the make-up of your intestinal microbiota, which can strengthen your immune system.
• Consider supplementation when the diet is low in essential vitamins and minerals. For example, a 2017 study published in the journal Nutrients, indicated that vitamin C could improve the development of B-and T-cells linked to the body’s ability to control infections. In addition, the study showed that vitamin C deficiency is associated with compromised immunity resulting in higher susceptibility to infection.
• When (not if) tension strikes, take five long, deep breaths (in your nose and out of your mouth). We recommend mindful meditation or plan calming tasks for the day.
• Engage in social networks (senior centres, church and book clubs or play, music festivals and art galleries with a friend), usually in person but remotely (phone or video chat) if you are in a Covid-19 lockdown.
• Laughing decreases stress hormones, boosts white blood cells, and keeps you healthy.
• Use a hand sanitizer on a daily basis, don’t touch your eyes, nose, and mouth; cover your mouth with your arm while you sneeze, and stay home while you’re sick.
• Spend time in the sun or take a supplement of vitamin D. Studies suggest that persons with low vitamin D status could be at an elevated risk of upper respiratory infection and compromised immune response.
Of course, if you have musculoskeletal pain, such as neck or back pain, make an appointment with us here at Cram Osteopaths. Usually, the quicker you seek treatment, the easier you will be able to return to your everyday life without any discomfort.
Book online now at www.cramosteopaths.co.uk
