The Simple Habits that Can Enhance Well-being for Men and Women Over 40 in Nigeria

 

Enjoying a diet rich in plants, staying active, managing your weight, steering clear of smoking, keeping alcohol in check, and getting those essentials are like the superheroes of a healthy life. They team up to reduce the chances of chronic diseases and give you a longer, happier life.

But there's more to the story! There are these little wellness champions that often go unnoticed, like the unsung heroes in the background of a blockbuster movie. They might seem small, but they pack a punch when it comes to keeping you in great shape. So, let's dive into these everyday habits that can make a big difference in your well-being!

Every 30 minutes

Hey there, these are some easy-piece advice to help you over 40 years stay healthy and strong:

Take Breaks and Get Moving:

Sitting for too long can be a bit boring and not great for your health. It can make you more likely to get you really sick when you keep sitting down. 

But don't worry, you don't need to do anything super fancy! Every 30 minutes, try this fun routine: Stand up, reach your arms up high, stretch like you're yawning, and twist your body gently to the left and right. 

Then, go for a little walk to make your heart and lungs happy. You could even do a quick chore like putting away the dishes, folding your clothes, going up and down the stairs, getting the mail, or dancing to your favorite song. It's good for your muscles and makes you stand up straight instead of being all slouched like a sleepy kitty.

Stay Hydrated:

Drinking enough water is like giving your body a big, refreshing hug from the inside. It helps all the parts of your body work their best. 

You can get water from drinks like juice or even watery foods like yummy berries or soup. To figure out how much water you need, just divide your weight in pounds by 3. 

For example, if you weigh 100 kilograms, you should aim for about 6 cups of water a day. But don't worry about drinking a whole cup at once if you don't want to. 

Sip a little bit, like a few sips, every half-hour, and you'll be all set by the end of the day.

So, remember to take breaks to move around and drink some water, and you'll be on your way to being a healthy and happy kid! 😊🏃‍♂️💧

At intervals throughout the day

It's like having mini routines every few hours. Think of them as little breaks in between your activities, just like snack time during playtime!

Choose Tasty Snacks: 

"Having small, yummy snacks more often can help you stay active and have a good level of energy, keep your sugar levels steady, and enjoy different kinds of foods," says Liz Moore, a food expert at Harvard-affiliated Beth Israel Deaconess Medical Center. She suggests having a mini snack between your morning and lunch, and another between lunch and dinner.

"Make sure it's healthy. Combine foods that fill you up and are balanced," Moore recommends. What's a great snack? Moore suggests a small bowl of yogurt with yummy berries, a handful of crunchy nuts, a tasty apple or banana with a little peanut butter, some whole-grain cereal with milk, a hard-boiled egg with whole-grain crackers, or even a small bit of leftovers from your last meal.

Practice Being Mindful: 

Being mindful means paying close attention to what's happening right now, like noticing all the cool things around you. 

You can practice mindfulness by taking a break from what you're doing and really noticing your surroundings. 

For example, when you're washing your hands, feel the warm water, see how your hands move, smell the soap, and think about how it makes you feel.

Or, when you take a short walk outside, look at the different shapes and colors of leaves on the trees, smell the fresh air, listen to the birds chirping, and notice how it all makes you feel. 

Being mindful can help you feel less worried and happier, sleep better, pay better attention, and even handle pain and sickness better.

Keep Your Eyes Fresh: 

Did you know that blinking helps keep your eyes moist and comfortable? It's like a quick eye refresh! As we get older, our eyes might not make as many tears, especially when we stare at screens a lot, like watching TV or playing games on your tablet or computer. 

This can make our eyes feel dry and not so great. But there's an easy fix! You can use special drops to help your eyes feel better. You don't have to worry about them being super fancy; regular eye drops work just fine, unless you need to use them a lot, like more than six times a day.

Once in a daily routine

Once a day, there are some cool things you can do that can make you feel great!

Learn Something New Every Day:

Did you know that learning new stuff is like giving your brain a superpower? It helps your brain make strong connections and stay sharp. 

So, try to learn something new every day. You can watch interesting videos, read cool books, or even listen to different types of music. 

After you learn something, tell a friend or family member about it. It's like sharing the knowledge superpower!

Hang Out with Friends and Family:

Being with friends and family is awesome for your brain. It's like a fun workout for your mind! When you talk to someone and have a good time, your brain makes more connections. This makes you feel happy and can even help you stay healthy. 

So, try to talk to a friend or neighbor every day. It can be as simple as a quick chat or a phone call.

Relax with Meditation:

Sometimes, life can be a bit stressful, right? Well, there's a cool trick called meditation that can help you relax. It's like a superhero power for calming down. You don't need to do it all day, just a little bit each day. 

You can try deep breathing or do some yoga moves. It's like a mini vacation for your mind! So, give it a go and see how it makes you feel awesome!