The Simplest Changes to Improve Health

The Simplest Changes to Improve Health

These easy lifestyle adjustments from the doctors at Bangkok Hospital Siriroj Wellness Center can have powerful, lasting effects on your overall health.


  1. Drink more water. Staying hydrated is especially important for your health in a tropical climate like Thailand’s. Drink the recommended two to three litres per day, especially if you exercise. It will keep your energy levels up, your digestive system functioning smoothly, and your skin looking youthful.


  1. Get the recommended amount of shut-eye. Sleep is when your body’s systems reset and repair themselves. Researchers are still learning about all of the many ways it benefits the body. Get eight to nine hours a night in order to look and feel our best.


  1. Wash your hands. Stop the spread of germs by washing your hands regularly, especially after using the bathroom and before meals.


  1. Call a friend. With our busy jobs and a constant barrage of disruptions from social media, it can be hard to focus on our relationships. Loneliness can have a very real detrimental impact on your health. Stay connected with the people you care about (no, Facebook and Instagram alone don’t count) and ask them how they’re doing.


  1. Stretch your brain. Your mind is a lot like your muscles: if you don’t use it, you’re at a greater risk of losing it. Learn a new language, read books, play games, solve puzzles, and engage in other mentally stimulating activities to stay sharp.


  1. Make moderate physical activity a regular part of your routine. You don’t need to be an Olympian or a marathon-runner to benefit from exercise. Find an activity that you enjoy, whether it’s running, swimming, tennis, dancing, or something else, and stick with it. This will help maintain your cardiovascular health and make it easier to maintain a healthy weight.


  1. Swap refined carbohydrates for whole grains. White rice and flour are virtually devoid of nutrients and cause spikes in blood sugar, which lead to a crash and feelings of hunger shortly thereafter. Brown rice, quinoa, barley, whole wheat, spelt, and other whole grains are loaded with B vitamins, fibre, and folic acid and will keep you feeling fuller longer.


Red Owl lunch plate, fun food art for kids

  1. Cut down on sodium. Thai food is, unfortunately, traditionally high in sodium from salt, soy sauce and fish sauce. Make your own heart-healthy versions of these dishes at home using less of all of the above.


  1. Eat lots of fruits and veggies. Thailand is blessed with all sorts of delicious, antioxidant-rich fresh fruits and vegetables. Eat a colourful diet with the recommended nine servings a day for better health.


Fresh vegetables scattered on a old rustic dark textured table. Autumn background. Healthy eating. Sliced pumpkin, zucchini, squash, bell peppers, carrots, onions, cut garlic, tomatoes, eggplant, corn cob, rucola and basil. Top view

  1. Incorporate fish into your diet. Omega-3 fatty acids found in oily fish like salmon and mackerel are great for brain development and maintaining a healthy heart. Just remember not to consume too much tuna, swordfish, tilefish, and other species high in mercury.