A lot of people do believe in making promises to themselves to embrace new habits and at times, to improve themselves as individuals. After all, there is nothing better than doing something new right from the very beginning of the year. The year 2023 has come with immense enthusiasm and new beginnings. There are a lot of people out there who have decided to lead a healthy lifestyle. So, if you are someone whose resolutions for 2023 are built around the concept of health, then this blog is for you. We, at MH Surgery Clinic, comprising the best surgeons in Bangalore, have brought to you several healthcare tips to stay healthy and fit on International Youth Day 2023.
Practical Health Tips For The Youth
Understanding how to live a healthy life is a smart idea, no matter your age. Nevertheless, the youth nowadays stands to gain notable short-term benefits and develop positive habits that can last a lifetime.
Proper Nutrition Is A Must
Youngsters nowadays can definitely benefit from practicing the fundamentals of proper nutrition such as bringing a healthy lunch to school, college, or work, and keeping away from chips, soda, burgers, etc. A balanced diet that comprises extra nutrients promotes bone growth, tissue, and organ development, and supports hormonal changes.
Mandatory Nutrients To Include In Your Diet
- Potassium: It helps in lowering blood pressure. You can find it in food items such as bananas or baked potatoes with skin.
- Calcium: It helps in developing strong bones and teeth. Calcium is highly present in low-fat or fat-free milk, cheese, and yogurt.
- Fiber: We are a team of the best gastroenterologists in Bangalore who claim that fiber helps in giving you strength and can be found in berries, low-fat, meats, apples, and fish.
- Vitamin D: This is yet another essential nutrient that must be in your diet. It keeps your bones healthy. Vitamin D is present in foods such as whole oranges, orange juice, tuna, and low-fat or fat-free milk.
- Iron: It plays an essential role in helping your body grow. Foods such as peas, spinach, beans, and iron-fortified cereals are the best sources of iron.
If your goal is to live a healthy lifestyle this year, then exercising regularly is a must. It reduces the risk of developing diseases such as diabetes and obesity. The best gastro doctors in Bangalore at MH Surgery Clinic recommend that youngsters do at least one hour of moderate to vigorous physical activity every day. You can always get the best result by including a blend of aerobic, bone-strengthening, and muscle-strengthening exercises.
Activities For Youngsters
- Playing basketball
- Going for a jog
Reduce Your Screen Time
Nowadays, no list of helpful health tips for youngsters is complete without discussing the overuse of technology. Too much time on the screen can reduce your quality of sleep and may make you prone to developing anxiety, attention problems, and even depression. In order to improve your health and wellness, we recommend that youngsters limit their screen time to only two hours per day, not including work. It will certainly be difficult at first, however, limiting sedentary activities such as playing video games will go a long way towards enhancing your overall health.
Spend Time With Your Family And Friends
Due to the coronavirus pandemic, youngsters must be able to navigate new realities such as adhering to social distancing guidelines and remote working or learning policies. While these challenges make staying connected a little difficult even though we have somewhat returned to normalcy, maintaining an active social life plays an essential role in your mental as well as social wellness. The positive attributes of developing and maintaining healthy relationships with family and friends know no bounds. Simple gestures like playing a board game with your family or calling a friend tend to do a lot more than liven up your social life. You will also experience a significant improvement in your physical as well as mental health.
Your Mental Health Should Be Your Priority
This is an extremely important point that you must keep in mind. Do not allow anything or anyone to disturb your peace of mind. Take good care of your health and develop habits that keep your mind sound.
Consume Less Sugar And Salt
Youngsters nowadays tend to consume twice the recommended amount of sodium which makes them prone to developing high blood pressure. As a result, this increases the risk of stroke and even heart disease. Most of you must get your sodium through salt. We strongly recommend that you reduce your salt intake to 5 grams per day which is somewhat equivalent to one teaspoon. It is a lot easier to practice this by limiting the amount of soy sauce, salt, fish sauce, as well as other high-sodium foods when you prepare your meals.
Similarly, excessive amounts of sugar can increase your risk of unhealthy weight gain and tooth decay. Your consumption of free sugar should be cut down to less than 10% of your total energy intake. This is equal to about 50 grams or 12 teaspoons for an adult. You can reduce your sugar intake by reducing the consumption of candies, sugary snacks, and artificially sweetened beverages.
Intake Of Harmful Fats Is A Big No-No
Your fat consumption must be less than 30% of your total energy intake. This will keep you from gaining unhealthy weight. Unsaturated fats are always preferred over trans fats and saturated fats. Our doctors suggest you reduce your intake of saturated fats to less than 10% of your total energy intake. Instead, replace it with unsaturated fats which can be found in nuts, avocados, fish, soybean, olive oil, and sunflower seeds.
Keep Away From Harmful Intake Of Alcohol
There is honestly no safe level of drinking alcohol. Alcohol consumption can result in health problems such as behavioral as well as mental disorders including alcohol dependence.
Apart from the tips discussed above, you must also know that regular health check-ups help in figuring out health problems before they even start. Healthcare professionals can help find and diagnose issues early when your chances of getting treatment are better. MH Surgery Clinic is one of the best gastroenterologist hospitals in Bangalore and our experts can help you with the best solutions if you are diagnosed with any health issues. So, get in touch with us today and get your regular check-up done.