Top 10 health tips

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Health is a vital part of everyone’s life and every day there are plenty of ways to improve it. Here are some tips and suggestions to make your days a lot easier.

1. Make an appointment for blood pressure

Sometimes, it may be beneficial to take a quick look at your hypertension level before making any lifestyle changes or changing up your diet. A quick blood test can help make quick decisions about your personal and professional health. You may notice that your systolic (top number) or diastolic (lower number) numbers are too high. That’s often due to high blood pressure. If they are not, taking medication that lowers blood pressure can be very helpful.

2. Don’t push yourself too hard

Too much exercise, especially if you have little experience, can drain your muscles, so you can’t get them back. When exercising with minimal effort, it’s important to stay engaged. It helps to avoid injury from overexertion and helps relieve stress.

3. Drink lots of water

Water has so many advantages, including helping clear the body from waste, preventing constipation, helping keep the heart healthy, reducing bladder infections, keeping skin healthy, and helping eliminate headaches. Even if you don't feel like drinking, you'll want to refill your water bottle frequently.

4. Exercise regularly

Regular cardio breaks your cardiovascular system and makes it work harder. Not only does it strengthen your heart muscle, but it also improves circulation and oxygen absorption in your brain, and you'll feel great afterwards. Plus, you get the bonus of being able to train with others and doing something fun. No workout is off-limits, as long as you're at least 30 minutes and moving your heart.

5. Eat right

Satisfying your appetite can feel nice when you’re busy and tired, but that doesn’t make you happy. To improve your mood, try eating smaller portions of food. Be sure to include protein sources such as seafood, cottage cheese, and tofu. Also, include complex carbohydrates, vegetables, and whole grains at each meal. Try substituting small amounts of alcohol for soda, coffee, or tea.

6. Switch foods you usually eat to low-fat options

Cheeses come packed with saturated fatty acids that often trigger inflammation and increase insulin levels too quickly. Instead, choose a low-fat alternative such as Greek yogurt, cottage cheese, and oat milk. These foods tend to be lower in calories and contain few added sugars. High-fat versions may add a few extra grams per serving. Check the label before ordering to make sure the product is made with real ingredients.

7. Get enough sleep

Getting enough sleep is important for physical and mental well-being. Too much sleep can lead to fatigue, drowsiness, and cognitive problems. Your mind will find its way to the gym after sleeping for two to four hours. After that, getting up early to go for a run or watch a movie is all a good way to stretch and relieve tension.

8. Take care of your gut

Your stomach is a prime example of how the digestive system can become damaged by stress. The digestive system is always working, and can sometimes become inflamed. Proper digestion is important for overall well-being, including your mood. One simple way to reduce digestive symptoms is to drink more water and consume probiotics. Probiotics are live microorganisms that help support the healthy bacteria in your intestines. There's evidence that probiotic supplements may help treat some common digestive disorders, including Irritable Bowel Syndrome (IBS) and IBS Symptoms of Inflammation.

9. Use over-the-counter (OTC) medications

Some OTC drugs carry significant risks in some people, but most do not. The risk of developing a rare blood clot or developing heart disease has been found from using OTC medications for nearly 20 years in studies. Most heart attacks appear during the last decade. And a single dose of aspirin, one of the main prescription anti platelet drugs (a blood thinner), can cause severe side effects in some patients. While these side effects tend to ease up with time, some people might still suffer from longer-lasting effects such as bleeding or bruising. You can talk to your doctor about which OTC medicines work best with your medical needs.

10. Find medical advice

Your medical practitioner is more than just your primary care provider. They're an expert who can give you tips and advice based on real science that may help you and others. An online search can help you locate the information you need online. Some websites can refer you to medical experts to help address specific health concerns. For instance, Mayo Clinic has millions of visits annually from their online community. Another source is available on smartphones, tablets, and computers as free online patient portals. Ask questions about your condition and questions about how to manage your healthcare.