5 Steps to assure a healthy and long life your family

>> Oct 31, 2018



Keeping your family healthy will help them live longer and more fulfilling lives, but making the necessary changes don't have to be difficult. While there's no getting around the challenges involved in making some changes, you can try to incorporate a little fun into other changes. The important thing is to help your family enjoy the benefits that come along with living a cleaner way of life.
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Start with a Healthier Diet
There's probably at least one person in your family, who is trying to lose weight. While a fad diet might do the trick in losing a couple of pounds, they will likely regain that weight, after they resume their normal eating habits. The best way to lose weight and keep it off is to adopt a permanent healthy diet. Choosing healthier foods can also boost heart health, lower the risk of diabetes, and help build up energy levels.

When people are presented with the idea of eating healthier, they often groan and seem reluctant. They anticipate having to make drastic changes, but your family doesn't have to make a long list of sacrifices. Start out slow by reducing the meats and pasta you serve, replacing them with larger servings of fruits and vegetables. Giving up white bread doesn't mean giving up grains altogether. Buy whole grains, which provide more fiber and help you stay full for longer. While you should eliminate certain fats from your diet, you can replace butter and other solid fats with vegetable and sunflower oils. You should also try to eliminate processed foods that contain high concentrations of added sugar. Replace sweets with berries, bananas, and the occasional serving of dark chocolate.

Getting More Exercise is Essential to Healthy Living
Doctors recommend getting at least 30 minutes of moderate to high intensity exercise each day. If your family isn't meeting that requirement, it's time to take action. Even if everyone is getting that much exercise, there's no reason you can't exceed that recommendation. It is just a minimum and many health experts suggest getting more, whenever possible.

Often, people equate moderate intensity exercise with laborious gym workouts, but there's no reason your family can choose fun activities. One idea might be to take the family out for a bicycle road, after dinner. The best results are obtained through variety, so mixing it up is highly recommended. Go roller skating one day, hiking through the forest on another day, and swimming on the weekends. Choosing activities that you can do together as a family is ideal, because the experiences will help you bond. If they're fun activities, it seems less like a chore and more like a break from the troubles of the day.

Commit to Living a Sober Life
Another part of living a healthier life is staying sober. While the occasional glass of beer or wine is acceptable, even that can develop into a habit. Additionally, prescription medications often open a floodgate to addiction, especially if an individual is taking an opioid pain reliever. In the case of opioid use, there may be other ways to manage pain that will be healthier for the body. Even if severe addiction isn't a problem, getting treatment early can prevent addiction from getting a stronger hold on the brain.

Many treatment facilities, such as The Brightside Clinic, offer a wide range of options, which can be tailored to your situation. If a loved one, or family member, does have a severe opioid addiction, a medicated detox and inpatient rehab program may be their best alternative. However, for help with less severe substance abuse, an outpatient program may be more desirable. In either situation, treatment will usually involve one on one counseling sessions, supplemented by peer group support meetings. Families are encouraged to participate in recovery programs, so this also something your family should do together.

Encourage Stress Reduction Activities
Stress affects everyone differently, but, commonly, it causes irritability, contributes to depression and anxiety, and inhibits cognitive functioning. It also affects the physical body, raising inflammation that can affect blood pressure and raise the risks of developing heart disease or stroke. For all of these reasons, treating stress is as important to living healthy as any other factor mentioned here. Stress doesn't just affect adults, either. You may not see physical symptoms, but it's very likely that schoolwork and peer pressure are causing increased stress levels in your children.

There are dozens of ways to reduce stress and getting more exercise is just one way. If you're still concerned about stress among your family members, taking up yoga or meditation together may help. In fact, any relaxation method will help soothe the mind and body, reducing the level of stress hormones released into the blood. More ideas include aromatherapy (lavender is especially conducive to relaxation), journaling, listening to enjoyable music, and laughter. Perhaps going to a musical, concert, or film can help your family become more stress-free.

Improve the Sleep Quality of Your Family
Finally, getting enough sleep is essential to living a healthy life. Even so, millions of people suffer from sleep disorders that prevent them from getting a sufficient quantity of deep sleep. If your family members are having trouble sleeping, you should first look at their daily activities. Reducing or eliminating caffeine should be at the top of your list. Additionally, everyone should be turning off their electronic devices at least one hour, before bedtime. This would be an ideal time to read, or participate in relaxation techniques. Fortunately, reducing stress and preparing for bed require similar practices.

If your family is still experiencing sleep difficulties, it may be time to look at their sleep environments. They may need new and more comfortable bedding, so they can relax better and fall asleep faster. If you live in a busy neighborhood, investing in earplugs is a good idea. Similarly, eye masks can help conceal the eyes from any light that may be inhibiting sleep.

Living healthy is important for everyone, but that doesn't mean it has to be overly burdensome. By looking for fun ways to incorporate these practices into your family's daily routine, they will soon be as eager as you to pursue a healthier lifestyle. These practices will keep you living a good quality of life, but they will also bring you closer together as a family.

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