The moment people step into adulthood, they become as busy as a bee. Work deliverables, relationships and self-care fill up your to-do list, but you tend to get lost on which should have the priority. Some say that work should always be put first, but what happens when your health starts to deteriorate due to overworking?

Hence, your health should be above all things. Despite your busy and demanding schedule, you need to create a regimen that would work for you. That is why Health Forty is here to help you out! Below is a list of recommendations that can improve your health one way or another:

  1. Avoid sleeping late

You should avoid sleeping late every night because this causes your brain to deteriorate fast. Not only that but it also prevents you from having a full rest. You should make it a point to sleep for 7 to 9 hours daily. This, in turn, makes you well-rested and your brain functions properly. As such, you will not miss a beat when completing your deliverables for work. Additionally, here are some effects when you always sleep late:

  • Memory loss
  • Immune system deficiency
  • Weight gain
  • Depression
  • Anxiety
  • Hypertension
  • Heart disease
  • Brain fog
  • Diminished libido
  • Bad skin health
  • Acne breakouts.

With that said, try to sleep by 10 in the evening so you have time to wake up early and get ready for work in the morning.

  1. Balance your sugar and salt intake

Everyone in the world knows that too much sugar and salt inside the body can cause problems, yet people are still attracted to eating sweets and salty food. This is normal behaviour since your body craves delicious food, and ignoring this can cause internal stress.

The key here is practising a healthy balance whenever you eat sugary and salty food. In a week, try to eat these kinds of food once or twice. When you get used to that, try challenging yourself to eat them once every month.

Eating too much of one will make you crazily crave for the other. This is because your tongue needs to balance its buds since it has tasted too much salt or sugar. In terms of health, consuming too much sugar and salt can make you more prone to diabetes and kidney diseases.

  1. Stay hydrated all the time

Regardless of where you are or whatever you are doing, you should always stay hydrated. The body is made up of 70% water, which means that you need to keep it that way all the time. Otherwise, you might experience the following side effects:

  • Loss of strength and stamina
  • Heat injury
  • Seizures
  • Swelling of the brain
  • Kidney failure
  • Shock
  • Coma.

To avoid these possibilities, you need to spot the moment your body is asking for water. Here are some signs of dehydration:

  • Feeling thirsty
  • Dry mouth
  • Dizziness or lightheaded
  • Tired all the time
  • Strong smell and dark colour of urine
  • The passing of urine is less than often
  • Decreased skin elasticity.

With these signs, you must immediately drink water. The recommended amount is around 8 glasses, but you should drink more than that since having more fluids inside your body will be beneficial for you. With that being said, always bring a water flask or bottle wherever you go so that you drink whenever you feel thirsty.

  1. Keep your back straight

Give more care to your back since this is one of the body parts that is often neglected. Moreover, people who have desk jobs tend to forget about their back health since they would often slouch on their chairs.

Bad posture can have a lot of bad side effects, and here are some of them to give you an idea:

  • Scoliosis and spine curvature
  • Constant back pain
  • Neck pain and headaches
  • Poor sleep
  • Disrupted digestion
  • Decreased range of motion
  • Joint degeneration
  • Rounded shoulders
  • Potbelly
  • Spinal dysfunction
  • Constricted nerves.

Did you straighten your back while reading this list? If so, then you should now see what benefits you can reap from having good posture:

  • Reduced back pain
  • Increased confidence
  • Fewer headaches
  • Higher lung capacity
  • High energy levels
  • Better form when exercising.

To fix your posture, make sure you always stand and sit straight. Your shoulder should also be even, which means that they are rolled back. At the same time, keep your spine neutral by not bending or flexing your back. 

  1. Lessen sitting and screen time

Sitting too much is a common reason for lower back pain. This is because all your weight is shifted at the bottom of your spine, and sitting for a long time can cause a lot of stress to your lower back. As a solution to this, you should make it a habit to stand up once after an hour of sitting. When you can, try walking around your office space or the block of your building. Doing so can increase and improve the circulation of blood throughout your body.

On the other hand, you should also lessen your screen time. Too much of it can cause painful eye strain, and it can further deteriorate your vision. If you happen to have a desk job, try installing blue lenses onto your glasses. This can prevent your eyes from having difficulty staring at the computer for a long time. 

  1. Exercise regularly

With your busy schedule, your main bodily movements are sitting down, standing up and walking. This is not enough to keep your heart rate up, which can cause a lot of side effects. These include the following:

  • Slower metabolism
  • Higher risk of heart diseases
  • Difficulty in sleeping
  • Poor endurance (climbing the stairs will be difficult for you)
  • More prone to depression and anxiety
  • Weight gain.

All of these are enough to alarm you, so you should get up from your couch and be more active! In terms of exercises, it is best to start with light but challenging sessions first. Entering difficult and strenuous training can shock your body and take you a long time to recover from muscle soreness. As such, the answer for this is to do low-intensity exercises, brisk walking, jogging or beginner’s yoga. These movements are good introductions to a more fit lifestyle.

  1. Be mindful of your diet

For a healthier and better you, the diet should also be an issue you need to be concerned about. Consuming junk food such as chips, processed meats and meals from fast-food chains should be avoided. Continuous consumption of these can give you the following side effects:

  • Fast weight gain
  • Obesity
  • Prone to diabetes
  • Less movement
  • Lethargic
  • Kidney stone formation
  • Eating disorders
  • Constipation
  • Unnecessary bloating
  • Dark and pungent urine
  • Skin breakouts.

These are just a few of the bad effects, and you can develop fatal diseases if you do not choose to change your diet. Instead of eating junk, it is best to replenish your body with vegetables, healthy fats, grains and good meat. With these ingredients, you are giving a good nutritional balance to your body, which can also improve your health in the long run.

Additionally, switching to a healthier diet can help you lose weight. By consuming the right amount of calories and quality of food, you can lose weight in no time, especially if you pair it with constant exercise.

  1. Take vitamin supplements

Due to your busy schedule, it can be difficult for you to get all the nutrients you need in a day. That is why there are vitamin supplements available in your local medicine store and pharmacies, so you can drink your vitamins daily. Make sure to get an abundant supply of the following vitamins:

  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Vitamin B6
  • Vitamin B12
  • Pantothenic acid
  • Biotin
  • Folate.

  1. Get regular check-ups at the hospital

Once a year, you need to visit the hospital to have an annual general check-up. During this, the nurses will ask you to provide samples of your blood, urine and stool. They will run these through numerous tests to see if there are any complications in your health. Aside from that, having a medical check-up is the chance for you to tell your doctor about your body pains and discomforts. 

With regular checkups, you can easily determine what diseases you may currently have and treat them at an early stage of development.

  1. Lessen or avoid drinking alcohol and smoking

Alcoholic beverages and smoking are two of the great treats in life since they can help you cope with stress. With its good effects on your mental state, you also need to consider its side effects on your body’s health. Smoking too much can weaken your lungs, and drinking alcohol every day will cause problems with your liver. With that being said, try to look for healthier alternatives.