Good Habits You Should Learn to Adopt
A lot of people made New Year’s resolutions earlier this year. New Year’s resolutions are not easy to keep. Most people need some extra motivation to stick with them. By sticking with the following resolutions, you can significantly slash your risk of death-related diseases in just four years.
Stop smoking. If you can stop smoking, you can improve your overall health within one day. Within twenty minutes of quitting, your heart rate and blood pressure will go down. Within twelve hours, the carbon monoxide levels in your body will decrease and the oxygen levels will increase. Lung functions should start to improve in about two weeks. Within five to ten years, your chances of dying from lung cancer will decrease by 21%. Even though most people fail to quit smoking after seven to nine tries, you should keep trying until you do succeed.
Eat your fruits and vegetables. By adding more fruits and vegetables to your diet, you can improve your overall heath within 14 days. Fruits and vegetables are loaded with nutrients such as potassium, magnesium, calcium and antioxidants, to name a few. Research has shown that if you can raise your intake of fruits and vegetables and switch to low-fat dairy products, you can significantly lower your blood pressure within two weeks. Shoot for adding at least five more servings per day of fruits and vegetables.
Add 60 minutes exercise to your weekly routine. Within 90 days of starting to exercise 60 minutes per week, you can improve your overall health. You can lower your heart rate as well as reverse age-related deterioration of your heart’s functions. By increasing the amount of exercise time each week, you can achieve even more remarkable results.
Cut saturated fat from your diet. In 90-180 days you will see improvement in your cholesterol levels. This will keep your brain healthy (less risk of Alzheimer’s and dementia) as well as reduce your risk of heart attack or stroke. Try to limit the amount of saturated fat to no more than 7% of your daily calories.