April 7 is celebrated every year as World Health Day across the globe. The day aims to raise awareness about pressing health issues and encourage people to take better care of their well-being.
It also marks the anniversary of the founding of the World Health Organization (WHO), which was established on April 7, 1948. WHO’s primary mission is to monitor global health concerns and assist in resolving them.
In today’s fast-paced world, staying fit and healthy has become a struggle for many. However, by making small but impactful changes to our daily routine and lifestyle, we can live healthier and even slow down the aging process.
According to Dr. David Sinclair, a professor of genetics at Harvard Medical School, adopting a few key habits related to diet, exercise, and daily routine can help improve overall health and longevity. Here’s a look at some of those habits:
1. Regular Exercise Reduce Disease
Engage in intense physical activity at least three times a week. Each session should include at least 8–10 minutes of heavy breathing. This temporarily reduces oxygen levels in the body (a condition called hypoxia), which helps stimulate muscle growth, improves blood flow, and triggers the release of longevity-promoting chemicals. Regular workouts can reduce disease risk by up to 30%.
2. Practice Time-Restricted Eating
Consume all your meals within a 6 to 8-hour window—for example, from breakfast to dinner. This form of intermittent fasting helps in body detoxification and promotes cellular autophagy, the process of recycling proteins. This can trigger noticeable changes in the body in just two weeks. It also activates a metabolic process called gluconeogenesis, which helps regulate hunger and energy levels.
3. Go Plant-Based, Limit Meat and Dairy
A plant-based diet can help extend lifespan. Proteins derived from plants stimulate longevity genes like sirtuins. On the other hand, dairy products can suppress these cellular pathways. Limiting bread, meat, and alcohol can also help lower blood sugar levels and reduce health risks. If alcohol is consumed, moderate red wine may offer some benefits.
4. Morning Stretching and Daily Walks
Start your day with a simple stretch in bed to improve circulation and feel more energized. Walking 20 minutes a day for five days a week can reduce sick days by 43%. Drink a glass of water in 10 small sips to improve focus and reduce fatigue.
5. Practice Mindfulness and Sun Protection
Engage in 20 minutes of meditation or yoga daily to slow down cellular aging. Apply sunscreen before stepping outdoors—it helps protect the skin from harmful UV rays and may reduce the risk of skin cancer.
6. Try the 5:2 Diet and Eye Care Rule
Follow the 5:2 rule—eat normally for five days and go on a light or fasting diet for two. For eye health, adopt the 20-20-20 rule: after every 20 minutes of screen time, look at something 20 feet away for 20 seconds.
7. Nap Smart and Floss Daily
A short afternoon nap can refresh your body and enhance cognitive functions. For better oral hygiene, practice daily flossing using a fine synthetic thread to clean between teeth—just make sure to use the correct technique.
Additional Tips to Keep in Mind:
- If you can’t do intense workouts daily, 10 minutes of brisk exercise or a 20-minute walk is still beneficial. You can also use a standing desk at work.
- Good sleep and longevity are closely linked. Quality sleep regulates genes related to long life. Avoid screens at least 30–60 minutes before bedtime. Instead, meditate, talk to family, or read a book.
- Avoid unnecessary exposure to radiation from X-rays, CT scans, and UV rays, which can harm the body over time.
On this World Health Day, take the opportunity to reflect on your health habits and make conscious choices that contribute to a longer, healthier life.
