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How to Prevent Long-Term Damage to Your Body

Dotcom Design • Jun 09, 2021

Our bodies are constantly being used and put under the stress of work and daily life. It is natural to have days where your mind or body feels exhausted, but there are things that you can do to make sure that your body keeps functioning the way it should. No matter what stage of life you are in, surely you want to live as long as you can so that you can enjoy your friends, family, and life experiences. Taking care of your body in physical, spiritual, and emotional ways can help prevent long-term damage to your body, providing you with a longer and happier life.

Work On Your Posture

Carrying heavy backpacks, holding children, and hunching over computers, food prep, or projects can ruin your posture. Unfortunately, these are things that we all do quite often, which leads to strained and sore back muscles. Luckily, there are lots of different yoga poses , stretches, and exercises that you can do on a daily basis to improve your posture and strengthen your back muscles. One simple exercise that you can do while standing, walking, or even laying on your back involves realigning your shoulder blades. You do the exercise by straightening your spine and bringing your shoulders back and down. Imagine bringing your shoulder blades in towards each other as if trying to touch them together, then push them downwards as if you were trying to tuck them into your back pockets. This exercise can improve your back and shoulder posture and can rid you of upper back pain.

Eat a Healthier Diet

One of the best things that you can do to lose weight, look and feel better is to clean up your eating habits. This doesn’t have to mean going on a crazy all-liquid diet and doesn’t even have to mean doing a keto diet. Having a healthier diet can be as simple as adding more fruits and vegetables into each meal, and tracking how many fruits and vegetables you’ve eaten by the end of the day. Make sure that you’re including enough protein in your diet through lean meat, eggs, fish, yogurt, nuts, and other protein sources. Try to limit highly processed foods, choosing organic options instead, even if it requires a bit more cooking time. Switch out your processed grains and white bread for whole-grain foods such as tortilla wraps, crackers, etc. Whole grains are a great source of protein, fiber, and vitamins, which will all help your body to stay healthy longer.

Exercise Daily

Getting daily exercise is something that is very important. There are countless benefits of daily exercise. Exercise can help you to lose weight, develop bone and muscle strength, increase your energy levels, help you to sleep better, improve your memory, and make you feel happier. However, don’t feel like you have to necessarily train for a marathon or start CrossFit training to get good exercise every day. Find a method of exercise that works for you. Whether your choice of exercise is hiking, walking, swimming, doing yoga, Pilates, or Zumba, make sure that you find a source of exercise that you enjoy. This will motivate you to continue exercising throughout your life.

Protect Yourself from the Sun

In the sunny summer months, you need to be taking care of your skin and protecting yourself from the sun. Exposure to UV rays can cause burning, eye damage, and skin cancer, among many other issues. Whenever you are going outside, make sure that you wear sunscreen to protect yourself from sunburns. Make sure that your sunscreen has an SPF of at least 15, but preferably higher. If you’re spending time in or around water, remember to reapply your sunscreen twice as often, since water reflects the sun and dampens the strength of your sunscreen. Try wearing protective clothing or accessories like sunglasses, sunhats, or lightweight long sleeve shirts. If you spend a lot of time in a car, window tinting can protect you from UV rays. Although tanning has become popular in recent years, try to avoid tanning oils or tanning beds, as they can increase your chances of sunburn and skin cancer.

Drink More Water

A lot of people don’t drink enough water, which affects their health more than they realize. Drinking sufficient water helps your body to function correctly as it eliminates waste, protects your joints and tissues, and maintains your optimal body temperature. Most women should be drinking about 12 cups of water a day, and most men should be drinking around 16 cups a day. Of course, these suggestions may change based on your personal health factors. For example, if you are sick or pregnant, you may need to drink more fluids than recommended so you don’t get dehydrated.

Get Sufficient Sleep

Getting enough sleep each night is so important for your body’s health. Sleep helps your body to heal and recuperate from the day, and it also helps strengthen your memory. If you get sufficient sleep, you’ll be happier, less stressed, more energetic, and you actually won’t get sick or gain weight as often. It is widely known that most people need eight hours of sleep each night, but this could change depending on your state of health. For example, babies or toddlers actually sleep between 11-16 hours each day, since their bodies are growing and changing so much. Additionally, if you are pregnant or sick, you may need to sleep more than 8 hours to get the rest that your body requires.

Cut Down Screen Time

Cutting down your screen time is always a good idea. Staring at electronic screens for many hours each day can injure your eyes, destroy your posture, and lead to a more sedentary lifestyle. It is especially important to cut down the time you spend on your phone or devices towards the end of the day. Using your phone right before you go to bed or right when you wake up can inhibit your memory development and can also disturb your brain’s process of waking. You might even want to try keeping your phone in another room when you get ready for bed so you won’t be tempted by it.

Find Time to Relax

It is so important to allow your body to have sufficient time to relax. Relaxation helps to lower your stress levels , both mentally and physically. This is especially important at the end of the day when you’re winding down and preparing for bed. If you spend some time stretching, meditating, or doing some yoga poses like “Child’s Pose,” your body will be a lot more prepared for a night of deep, relaxed sleep. There are many ways to relax, so make sure to find a way that works for you and your lifestyle.

As you review these different elements that will help you to avoid long-term injury, set goals for specific practices that you can implement in your life right now. Make sure that your goals are measurable, realistic, achievable, and make sure that you are excited about them. Being motivated to change your lifestyle will keep you working on your goals, even when you have hard days. Remember that a healthy life is a longer life, and a longer life is a happier life!

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