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From eating nutritious foods, to brushing your teeth twice a day, forming healthy habits takes time and patience – and repetition!
Here are five things ways your family can start living a healthier life.
1. Go for regular health check-ups
Regular tests mean you and your family can identify disorders early, making your chances for treatment and being cured better. It also assists in increasing your mortality rate as your doctor can identify harmful proclivities that may lead to health conditions. Typically, a health exam consists of a height, blood pressure, cholesterol, blood sugar, throat, ear and eye check. It could include a chest X-ray, if you’re a heavy smoker and a heart check if you’re at risk for heart disease.
2. Manage your health risks
Health risks are split into genetic and environmental factors. Diseases your parents have are called genetic conditions, because your family’s history with a disease puts you at risk too. For example, if both your parents have hypertension, your risk for developing it increases. Environmental conditions are triggered by environmental factors like exposure to cigarette smoke which can cause conditions like emphysema (where lung tissue breaks down).
Manage genetic conditions:
- Schedule regular doctor check-ups for the family.
- Follow a wholesome diet.
- Exercise regularly.
- Don't smoke or drink too much alcohol.
- Ask your doctor about genetic testing that can help with diagnosis and treatment.
- Don’t ignore symptoms!
Manage environmental conditions:
- Avoid cigarette chemicals (stop smoking and avoid being around smokers).
- If possible, use an electric stove instead of a wood or gas burning stove as those often produce gas that’s harmful to your lungs.
- Boil water to kill germs if you aren’t sure it’s fit for drinking.
- Always wear sunscreen with an SPF of at least 30.
3. Cook your meals and limit fast foods
Prepare your meals at home with fresh ingredients. Avoid deep frying. Rather, grill, steam or bake your meals. Preparing food at home means you can take charge of how much sugar, salt, fat and overall calories are packed into your diet. Whereas store-bought, processed or fast foods are often loaded with salt, sugar and fat. Teach your kids to read food labels to check for these culprits and if you eat out, opt for healthy options. Fill your cupboards with wholegrains, fresh fruit and vegetables, lean protein and healthy fats.
4. Take medication as prescribed
Taking it as prescribed means, the correct dose, at the right time and in the proper way. Ask your pharmacist about the most effective way to take your medication (e.g. before or after eating). Take your medication at the same time every day (e.g. every morning after breakfast). Use a calendar to track and fill your prescription at the same time every month or week.
5. Exercise regularly
Make exercise a daily family routine. Go for a walk after supper. Do park runs together. Join dance classes or make use of the public swimming pools. Aim for at least 30 minutes of exercise every day. Physical activity improves your overall quality of life. It helps reduce the risk of developing diseases like diabetes and heart diseases, helps manage your weight, lowers blood pressure, keeps your cholesterol at a healthy level and boosts energy.
