What is World Health Day? / What Happens on World Health Day?
Every year, the World Health Organization chooses a health issue to draw worldwide attention to the subject matter. This year’s theme is Building a Fairer, Healthier World. By founding the awareness movement and involving the media, people learn to develop a healthy daily routine.
Why have a daily health routine?/What is the importance of having a daily health routine?
Our body loves routine. Routine refers to a sequence of events regularly performed and followed by an individual. Routine is not only a reflection of self-control but a way to improve health.
Everyday routine contributes to sounder sleep, better mood, and improved mental health. When people establish a daily health routine, they appear calmer, more relaxed, and less anxious. Being mentally healthy reflects physical wellness (and vice versa). That is why people who have good stress management are less likely to suffer heart problems and chronic health conditions.
Daily Health Routine / the Nine (9) Healthy Habits that Should be in Your Routine
Having a full-day routine is an effective way of improving general wellness. Before realizing optimal physical health and mental health, people should work on these nine (9) healthy habits to start:
1. Eat Breakfast/Take Breakfast
Spend time with the most important meal of the day – breakfast. It is the first healthy habit to start. According to Indian Paediatrics, regular eating of breakfast boosts memory and attention-concentration. On the other hand, skipping it contributes to unhealthy nutrition, leads to a negative mood, and increases vulnerability to health problems.
Eat breakfast first – even if you are in a fitness routine. Many people wake up early to enjoy this time of the day. There is no set time for breakfast. But studies show that eating breakfast two (2) hours after waking up produces better results.
2. Drink Water First Thing in the Morning/Drink Water on Empty Stomach
Drink two (2) glasses of warm water when you wake up in the morning. Drinking water helps kick in metabolism. Besides stirring up the metabolic process, taking warm water in the morning also helps flush out toxins responsible for several health problems such as kidney stones and colon disease.
It is also one of the healthy habits to start when you have dry skin. Water has moisturizing properties. It plays a role in the skin by maintaining its elasticity and rehydrating it instantly after long hours of sleep. Water also strengthens the immune system and improves satiety.
3. Wake up Early
If you are following a fitness routine, you are probably waking up early. Besides embracing morning workouts, there are many reasons why getting up early can be good for you. The first daylight rays, without a doubt, provide you an energy boost.
Getting up early breeds productivity and gives ample time for yourself. However, if you are not a morning person but want to better your habit, goal for a wake-up time! If you are finding it difficult to wake up on schedule, hit the bed early.
Also, set the alarm fifteen (15) to twenty (20) minutes earlier and make sure the clock is out of reach. So, you won’t be able to snooze it. Plus, aim for a good six (6) to eight (8) hours of sleep. A night of restful sleep helps you wake up early.
Meditation is a focused concentration. The benefits of meditation have been known since the early days. Daily practice of mindfulness has positive physiological and mental outcomes. A literature review for nurses reveals that regular meditation minimizes burnout, mitigates stress, and promotes resilience.
Meditate as part of your healthy daily routine. Practice mindfulness by finding a comfortable place to do it. Relax and connect with nature. Then, focus on your breathing – inhaling and exhaling. If you are a novice in meditating, start with ten (10) minutes and gradually increase it to twenty (20) minutes overtime. Such time is enough to calm your body and mind.
5. Spend Time in the Kitchen
The theme of World Health Day focuses on building a healthier world. As the popular saying says, you are what you eat. Cooking at home is better for you. According to the International Journal of Behavior Nutrition and Physical Activity, people who eat home-cooked meals have normal BMI and even body fat distribution.
They are also less likely to suffer health problems, particularly hypertension and hyperlipidemia. It is because foods prepared in the kitchen are higher in vitamins and mineral content, health experts explained. They added that food made at home contains less sugar, less salt, and other additives detrimental to health.
6. Make a Fitness Routine
The importance of physical activity cannot be overemphasized. The American Heart Association recommends a minimum of 150 moderate-intensity exercises every week. That is equivalent to two (2) to three (3) times a week of physical activity. There are different types of workouts. But, swimming, running, cycling, and yoga are the best exercises for everyone.
When a full-body workout is not doable, there are still other things people can do to get fit and healthy. Taking the stairs, walking around the block, and doing household chores can comprise your fitness routine.
7. Consume a Healthy Diet
Eating the right food should not be complicated. Aiming to eat a minimum of five (5) portions of fruits and vegetables is a healthy daily routine. Do you know what Greeks and Italians have in common? They choose their food.
Italians and Greeks diet consists mainly of fish, olive oil, nuts and lots of fruits and veggies! Devour healthy eating by also ditching extra salt and sugar during meal preparations. Eating healthily also means drinking plenty of mixed fluids, particularly water.
8. Devote Time for Relaxation
Stress is everywhere. It is unavoidable, yet manageable. May it be work-related or relationship hiccups, you deserve a time-out. With the right approach, it is possible to overcome the pressure and enjoy life. When devoting time for yourself, a warm shower is a healthy habit to start.
A warm bath has both physical and mental effects. Researchers explain that warm water promotes increased blood flow to the organs as a result of vasodilation. A study shows that a warm bath for ten (10) minutes improves scores of pain and fatigue.
It also enhances mental, emotional, and social wellbeing. Furthermore, vasodilation increases the delivery of oxygen and nutrients to the organs and facilitates body wastes and toxins removal. No wonder why a warm bath or shower feels like a treat!
In addition to proper nutrition, mindfulness, and an active fitness routine, another simple health habit is dusting. A simple cleaning task is one of the healthy habits to start with. Decluttering your house has many benefits – including health. Dust causes allergic reactions and respiratory problems such as asthma.
Not only that, the collection of dust can be detrimental to the reproductive organs and the brain too! Of note, bugs can thrive in the dust, and molds develop. People who thrive in dirtier homes appear to be more anxious and have higher cortisol hormones. A dust-free home does not only eradicate allergens and keep pests out. A cleaner home is a happy home. A dust-free environment also facilitates better sleep and eliminates potential hazards.
World Health Day is not only a commemoration of the birth of the World Health Organization (WHO). It is a celebrating event to remind people that health is wealth. Keeping a routine implements structure, provides a sense of control, and fosters productivity. Creating or following a routine can be a hard pill to swallow. But adopting these healthy habits to start your day with may be worth the effort.
If you find it challenging to keep up a habit, don’t feel bad and try again. Mark your calendars or formulate a to-do list. Get rid of distractions. Be reminded of the end goal, which is a better body and a better mind. The power of a healthy daily routine is not only good for your physical health, but it also surprises you with psychological gains.