Understanding your health means that you can take steps to improve it. Could you benefit from just one of these ways?
Tell us which ones you’re giving a go below. Scroll right as you go down the list.
76. Track your health
Wearable technology has revolutionised the world of personalised healthcare, with devices able to record data that is specific to you. This can range from sleep health to heart rate and blood sugar levels, offering real-time health information. Find out more about the world of personalised health on page 14.
77. Don’t overdo it
‘Hara hachi bu’ is a Japanese phrase that means ‘eat until you’re 80% full’. The saying, which originated from one of the Blue Zone cities, Okinawa, is designed to encourage people not to overeat and maintain a healthy weight.
78. Know your family history
Many health conditions are related to family history, so it’s really important to have an idea if you are at higher risk of any diseases. Diabetes, heart disease and some cancers can all be passed on through family genes.
79. Do you know your resting heart rate?
Your heart rate shows how effectively your heart is pumping blood around your body. A lower heart rate indicates a more efficient heart and better cardiovascular fitness. A normal resting heart rate for adults is between 60 and 100.
80. Workout the right way for you
Optimism bias is constantly working against us. This cognitive bias refers to our tendency to overestimate our chances of a positive outcome, making us vulnerable to not achieving our exercise goals. Make sure you are taking on the right amount for you. Read more about how to work out for you on page 15.
81. Know your numbers
Regular health checks are vital in preventing us getting a diagnosis too late. Monitoring your health with tests such as cholesterol and eye tests will help to detect early warning signs of disease and illness, which can then be monitored.
82. Screen for cancers regularly
The NHS offers cancer screening to people across a range of ages when their natural risk of cancer increases. They are also available through Vitality. By taking part in these tests you are more likely to catch a diagnosis early, making it more easily treatable.
83. Check for signs
Checking yourself for changes and being mindful of anything unusual could make all the difference in catching a disease early. Whether it’s acknowledging any changes in your skin, breasts or testicles, it’s a good idea to contact your GP.
84. Be aware of burnout
Burnout is defined as an ‘occupational phenomenon’. Caused by long-term stress it can manifest in physical, mental and emotional exhaustion. Knowing the signs helps to ensure you stay healthy; these include frequent headaches, feeling overwhelmed and difficulty concentrating.
85. What’s your trigger?
Acknowledging your triggers for feelings of anxiety or depression can ensure that you avoid them or try to deal with them, which will improve your health. This could be anything from caffeine to missing meals or being in a large group of people.
86. Have you got the minerals?
Vitamins and minerals are essential for our body’s natural functions, from protecting our cells to supporting our immune system. So, ensuring we have the right balance is crucial for our health. Ask your GP if you think you might be vitamin deficient.
87. Look after your pearly whites
Good oral hygiene ensures that infection-causing germs do not live in our mouths or pass onto the rest of our body. Having healthy teeth and gums can prevent the development of some cancers and improve mental wellbeing.
88. Stress less
Stress has more influence on the body than we may know. It can disrupt a number of the body’s natural process, from menstrual cycles to abnormal heart rhythms. Know your stressors and try to combat them with a healthy diet and regular exercise.
89. Be mindful
Mindfulness isn’t all yoga poses and incense. Being mindful means not going through our lives on autopilot and instead taking hold of our actions. It can help you to better understand your emotions and cope with difficult situations. Just 10 minutes can make all the difference.
90. Feel the hunger
Ghrelin – known as the hunger hormone – is activated by the stomach and tells our brain that we are ready to eat. When our ghrelin hormone levels rise, so too does our hunger. This also has other health benefits as ghrelin has cardio-protective effects and boosts metabolism.
91. Get the Zs you deserve
Sleep is an involuntary process, but no less an essential one. It’s the time when we process information and consolidate memories, which help us to function during our waking hours. Health professionals recommend getting between seven and nine hours.
92. Take a power nap
Siesta, forty winks, doze, catnap, whatever you choose to call it – naps are good for us. Studies have shown that it doesn’t just benefit our physical health, but also our cognitive function. You’ll need just 20 minutes to reap the benefits.
93. Know how to unwind
The ways in which we choose to relax are different from person to person, but the impacts are universal. This rest and recuperation gives our mind, body and heart time to recharge, which can benefit our health in a multitude of ways.
94. Time to get personal?
Knowing what to train, when to train and how can be confusing. Personal trainers can help you create a tailored exercise routine that is manageable for your individual needs and helps you stick to it.
95. See a physio
Have a niggling pain in your back or an ankle injury that just won’t heal? You might benefit from seeing a physio. Investing in your health in this way can improve your overall movement and reduce pain. See if you can find one locally.
96. You can’t remember everything
Minor changes to memory loss, such as forgetting a word or misplacing things, are within the realms of normal, especially amongst those older than 65. But if you think you’re experiencing major changes to your memory, contact your GP.
97. Watch your weight
People open themselves up to dozens of health concerns if they are overweight. This includes but is not limited to type 2 diabetes, coronary heart disease and cancer. You can calculate your BMI via the NHS website.
98. But don’t worry too much about losing weight
Yo-yo dieting is the cycle of dieting and regaining weight over and over again, and it can have consequences on our health. Some studies have shown that weight cycling might cause fluctuations in cardiovascular risk factors, such as blood pressure and heart rate. It's all about balance.
99. Put your ’out of office’ on
We are all entitled to time off work – and there’s good reason. Holiday time helps to reduce work-related stress and allows people to switch off from work entirely, which is beneficial for mental health. If you’re looking for winter sun inspiration, head to page 17.
100. You’re never too old
It’s never too late to take control of your health. Whatever health change you want to make, big or small, you will see the benefits. Even after the age of 80, people can improve their health – and even live to be 100!
