By Abubakar Khadija (U21MM2005)
As we grow older, it becomes more obvious that the habits we form over time significantly affect our health and well being. Living an unhealthy lifestyle can lead to serious health problems like high blood pressure, obesity, heart disease, and diabetes. That is why it is important to start paying attention to our daily routines and make small changes that support long term wellness.
Here are five simple lifestyle habits you can start working on today:
Get Enough Quality Sleep
Sleep plays a major role in both physical and mental health. Adults are advised to get 7 to 9 hours of sleep each night, while children need even more. Beyond quantity, the quality of sleep matters. Deep, uninterrupted rest supports brain function, memory, emotional balance, and immunity. To improve your sleep, establish a nightly routine, reduce screen time before bed, dim the lights, and ensure your bedroom is quiet and comfortable.
Eat Balanced Meals
In many African homes, meals are heavy on carbohydrates like rice, yam, or garri, with little emphasis on proteins or vegetables. However, a balanced diet is key to preventing diseases like diabetes, cancer, and heart conditions. Try to include more fruits, vegetables, lean proteins, and healthy fats in your meals, while reducing refined carbohydrates. Learning about the nutritional value of what you eat can help you make healthier food choices.
Exercise Regularly
You do not need a gym membership to stay active. Just 30 minutes of movement a day, walking, dancing, or even household chores, can make a big difference. Exercise strengthens the heart and bones, boosts your mood, and lowers the risk of chronic illness.
Regular physical activity also helps prevent bone loss and supports a healthy metabolism as you age.
Stay Hydrated
Water is essential for every function in the body, from digestion to brain activity and temperature regulation. Aim to drink at least 6 to 8 glasses of water daily. You may need more in hot weather or after exercising. Do not wait until you're thirsty. Carry a reusable water bottle and sip throughout the day. Hydrating foods like watermelon, cucumber, and oranges can also help.
Manage Stress
Stress is part of life, but chronic stress can lead to serious health issues including high blood pressure, anxiety, depression, and weakened immunity. Learning how to cope is crucial. Practice stress reducing techniques such as deep breathing, journaling, meditation, prayer, or talking to someone you trust. Doing things you enjoy like music, reading, or spending time with loved ones, also helps improve emotional well being.
Living a healthy life doesn’t mean overhauling everything at once. It is about making small, consistent choices that support your long term health. Whether it is improving your sleep, staying active, eating better, or managing stress, every step matters.
Your health is your greatest asset, treat it like it matters, because it truly does.
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