WAYS TO IMPROVE HEALTH

 There are also many smaller steps you can take that will help improve your overall health and quality of life  and because they're things you can easily incorporate into your routine, they'll be easy to maintain for the long haul. Even if you have only a few minutes to spare, you can use that time to improve your well-being.Try incorporating the following activities and strategies into your day. When these simple steps become habits, they can add up to a big positive effect on your overall health.

 1.Enjoy DE-stressing:Experts recommend regular exercise, meditation and breathing techniques to reduce stress. But even something as simple  and enjoyable as listening to soothing music, reading a good book, soaking in a hot tub or playing with your pet can help you relax. That's advice you should take to heart because prolonged stress can cause or exacerbate a number of health problems, including heart disease, stroke, high blood pressure, depression, ulcers, irritable bowel syndrome, migraines and obesity.Deep breathing can also lower your resting heart rate. People with lower resting heart rates are typically in better physical condition than those with higher rates.

 2.Put away the salt:A saltshaker on the dining table makes it all too easy to consume excess salt, which can lead to high blood pressure. So put the shaker in a cabinet or pantry and bring it out only when you're cooking.You can also try spicing up your food with lemon or lime juice, garlic, red pepper flakes, herbs or a salt-free seasoning blend. Stock your fridge and pantry with your favorite fresh and dried herbs so you'll always have them on hand to flavor your foods.

 3.Get to bed earlier:Most of us don’t get the seven or more hours of sleep adults need.Over time, a shortage of shut-eye can raise your risk of a heart attack or stroke  regardless of your age, weight or exercise habits.If you're consistently sleep-deprived, going to bed even 15 minutes earlier every night could help. Also set a regular sleep and wake schedule, and stick to it  even on days off.

 4. Have a glass of red wine:Studies have shown that the powerful antioxidants found in red wine protect against heart disease, colon cancer, anxiety and depression. So unless there is a medical reason why you shouldn't imbibe, go ahead and enjoy that glass of Merlot with your nightly meal you can even toast to your good health.For a healthy man, two drinks a day is not likely to do harm; women, on the other hand, should limit themselves to one daily alcoholic beverage.

5. Stretch it out:Regularly stretching your muscles helps you avoid injuries, stay limber and move freely as you age.Take a few minutes to stretch out before and after you exercise. If you aren't working out that day, take a few stretch breaks. Find a quiet space in the office where you won't be disturbed. On the go? Look for natural opportunities in your daily routine to stretch, such as getting out of your car or reaching for items on a high shelf at the store.Stretching right before bed can also help you relieve tension and help you get to sleep. 

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By Akinboade  Adesimisola