As today is World Health Day, here are some tips on how you can lead a healthier lifestyle:
- Drink more water – It is recommended that women should drink about 1.6 litres and men about 2 litres of water per day. That’s about eight glasses of 200ml each for a woman, and 10 glasses of 200ml each for a man. However, you will need to drink more if you are exercising or if it’s hot i.e. if you are sweating more. (Source: Irishheart.ie).If you find drinking this amount of water difficult go to 10 Tips for Staying Hydrated. Courtesy of herfamily.ie
- Exercise regularly – How much exercise should we be doing to maintain a healthy lifestyle? This differs by age, here are the general recommendations by the HSE:
- All children and young people (Ages 2-18) should be active, at a moderate to vigorous level, for at least 60 minutes every day. Include muscle-strengthening, flexibility, and bone-strengthening exercises 3 times a week.
- Adults (ages 18-64) At least 30 minutes a day of moderate activity on 5 days a week (or 150 minutes a week).
- Older People (ages 65+) At least 30 minutes a day of moderate-intensity activity on five days a week, or 150 minutes a week. Focus on aerobic activity, muscle-strengthening and balance.
For more information on recommended exercise, you can download The HSE’s National Guidelines on Physical Activity for Ireland by clicking here. https://www.hse.ie/eng/about/who/healthwellbeing/our-priority-programmes/heal/heal-docs/the-national-guidelines-on-physical-activity-for-ireland.pdf
- Get Sufficient Sleep – Everyone needs different amounts of sleep. On average we need:
- Adults Aged 65+: 7 to 8 Hours
- Adults Aged 26-65: 7 to 9 hours
- Children: 9 to 13 hours
- Toddlers and babies: 12 to 17 hours
If you have trouble getting into a regular sleep routine or have difficulty falling asleep at night. Download the HSE’s The Good Sleep Guide by clicking on the below link:
“I believe that the greatest gift you can give your family and the world is a healthy you.” – Joyce Meyer
- Eat a Balanced Diet – Everyone should aim for a well-balanced healthy diet. The best way to understand the different types of food that make up a healthy balanced diet is to use the Food Pyramid to plan your daily food choices. This shows how much of what you eat overall should come from each shelf to achieve a healthy, balanced diet. The shape of the Food Pyramid shows the types of foods and drinks people need to eat most for healthy eating. Healthy eating is all about choosing the right amounts from each shelf.Try to Eat:
- Plenty of fruit and vegetables. More is better.
- Plenty of wholegrains such as wholegrain or wholemeal cereals, breads, potatoes, pasta and rice. Enjoy at each meal
- Moderate amounts of reduced fat or low-fat milk and dairy products.
- Some meat, poultry, fish, eggs, beans and nuts. Choose lean meat, poultry (without skin) and fish. Eat oily fish up to twice a week. Choose eggs, beans and nuts. Limit processed salty meats such as sausages, bacon and ham.
- Very small amounts of unsaturated reduced fat spreads and oils.
- As little as possible of foods and drinks high in fat, sugar and salt (not every day). They are not needed for good health.
For more information go to https://irishheart.ie/your-health/ways-to-live-better/healthy-eating/
- Practice Meditation or other mindfulness habits: Mindfulness is now the fastest developing area in mental health. It is the practice of paying attention to whatever is happening in the present moment and experiencing it without judgement. Anyone can practice mindfulness. It is easy to fit into your day. You can do it one minute at a time. The clinical benefits of Mindfulness have been demonstrated for many psychological difficulties including stress, depression, anxiety, chronic pain, substance abuse, PTSD, insomnia, and OCD (Irish Mindfulness Institute). Meditation might also be useful if you have a medical condition, especially one that may be worsened by stress.There is an abundance of mindfulness resources on the internet. You will find some links below to free online meditations and wellbeing practices:
- Mind your Wellbeing Programme by the HSE: A new video-based mental wellbeing program called Minding Your Wellbeing is now freely accessible.Brought to you by HSE Health and Wellbeing, this evidence-based program provides a unique opportunity for people to learn more about mindfulness, gratitude, self-care, and resilience.
- Beaumont Hospital Mindfulness and Relaxation Centre: Learn about how and why to practice relaxation and mindfulness exercises. Relaxation and mindfulness training is helpful for managing stress as well as helping people cope with physical illness and ongoing medical treatment.They have a catalog of approx. 40 mindfulness and relaxation exercise recordings all of which are recorded by people working in Beaumont Hospital with the goal of helping you feel better.
- Honest Guys Meditations on YouTube: A huge library of high-quality guided meditations, guided sleep meditations, guided imagery, and relaxation content. We also specialize in guided fantasy visualizations and relaxing meditation sleep music, all designed to work in harmony with your mind body and spirit to promote greater health.
- Headspace App: The free version of the app focuses on the basics of meditation and mindfulness, perfect for beginners. Headspace also offers a monthly subscription plan, which allows access to hundreds of meditation packs. They include meditations that help focus on relationships, exercise and other parts of your life that the idea of meditation may not initially fit