How to maintain health
The methods of maintaining health can be stated as follows:
Diet
person needs to eat food to ensure that the body gets what it needs to grow properly and maintain the integrity of the body, and there are many practical tips that are concerned with following healthy diets, the most important of which are the following:
Reducing the amount of sugar consumed during the day By avoiding soft drinks, fruit juices, and canned foods.
Use small plates when eating main meals, in order to contribute to the feeling of satiety in small amounts.
Avoid feeling hungry and try to eat regular small meals at least every 4 hours.
Rely on food prepared at home and stay away from ready-made foods that contain large amounts of fat and salt.
Work to ensure that the individual obtains a variety of nutrients, vitamins and minerals, by diversifying the colors of fruits and vegetables that make up meals during the day.
Eat three main meals during the day, in addition to eating snacks in moderation, with the need to allocate the largest share of these meals to healthy foods, the most important of which are; Fruits, vegetables, whole grains, and skim or low-fat dairy products.
Focus on healthy food choices, by choosing lean meats, poultry, fish, eggs, legumes, and nuts, and avoiding foods high in saturated or trans fats, cholesterol, salt, and added sugars.
Avoid eating large meals before bed to reduce the problem of esophageal reflux and excess weight.
Avoid rewarding children with foods high in sugar.
Avoid eating in periods of anger and depression.
Avoid eating raw or undercooked meat, and wash fruits and vegetables thoroughly before eating them.
Drink enough water on a daily basis, the right amount for most people is about 8 cups.
Avoid alcoholic beverages and work to not exceed one cup for women and two cups for men per day.
Physical activity
Carrying out various physical activities on a daily basis, even if they are simple, such as walking at work, climbing stairs, and cleaning the house, are important things for the human body, which are of great benefit to his health. As this helps to burn calories, reduce excess weight, control blood pressure and cholesterol, in addition to reducing stress, improving cognitive abilities, and stimulating the production of a chemical compound that increases the feeling of happiness and comfort called endorphins, and it also improves the general appearance of the individual. Which helps to enhance self-confidence, and regular exercise helps to strengthen muscles, enhance stamina, better distribute oxygen and nutrients to different tissues, in addition to helping the individual to sleep faster and deeper, which increases the body's energy.
Sport also contributes to improving body balance, flexibility, reducing the possibility of falling in the elderly, and preventing many diseases, the most important of which are; Obesity, stroke, diabetes, coronary heart disease, and high blood pressure. In fact, it is recommended to do moderate exercise for 30 minutes a day, on at least three days of the week.
Lifestyle
The following are more life tips to maintain health:
Quitting smoking: There are many risks to smoking tobacco products, including what affects the health of the internal organs of a person; As it causes diseases of the heart, mouth, throat, and lung cancer, including what affects the external appearance of a person;As it leads to skin damage, the appearance of wrinkles, and destroys collagen that promotes skin youth, and many other problems related to smoking, and therefore it is advised to stop smoking in all its forms.
which provide comfort for the same, such as; Reading, cooking, listening to music, enjoying laughter and watching humorous programs that play a role in treating some diseases.
It is also recommended to break the daily routine and go out of the house in order to take a walk and try new fun things, communicate with family and friends and avoid being alone, in addition to the need to think in a positive way towards Things, renewing mental activity and getting rid of feelings of guilt and interest in work.
Good sleep: Getting enough sleep at night helps reduce tension and stress, increase productivity, and improve mental activity, so it is advised to avoid drinks that contain caffeine after the hour. Two in the afternoon, and trying one of the relaxation techniques such as meditation in the evening, and sleeping for eight hours at night.
Carrying out medical examinations: It is advised to conduct some medical examinations and see a doctor from time to time to check on health, and perhaps one of the most important of these examinations is; blood pressure level, blood cholesterol level, and blood sugar level.
Adjusting body weight: the body mass index can be used to ensure that the weight is within the normal range. It depends in its calculation on the weight and height of the individual, and in fact the indicator is considered normal if the value ranges between 18.5 and 24.9 kg / square meter, in addition to the importance of measuring the individual’s waist circumference, which expresses the extent of fat accumulation in the abdominal area, and abdominal obesity is one of Signs increase the individual’s risk of heart disease and type 2 diabetes, and it should be noted that the normal value for measuring waist circumference for men is less than 101.6 centimeters, while for women it is less than 88.9 centimeters.
during which the skin is exposed to the sun's rays, with the need to wear protective clothing and hats when leaving the house, and to use appropriate sunscreen on exposed areas of the skin throughout the days of the year.
Practicing safe sex: by avoiding unsafe sexual practices, and using disease prevention methods. Sexuality, the most important of which is condoms.
Information about health
Physical health and mental health are closely related; Where one affects the other in both negative and positive aspects, [1] In fact, there are many factors that affect the health of the individual, so there are many things that a person must pay attention to in order to maintain health, [4] and there are many healthy habits that are advised By doing it to maintain public health; Where health problems affect many areas of life, including; The level of happiness and tension of the individual, material expenses, physical energy to accomplish daily tasks, the ability to earn a living, and the ability to manage the stresses of life, [6] It should be noted that it is difficult for the individual to develop healthy habits that may require a change in the pattern of thinking, but it is worth doing These changes are in order to maintain physical health
Psycho-emotional, feeling comfortable
Comments