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Seven health tips for your physical and mental well-being
SEVEN HEALTH TIPS:- In today’s society, everything goes very fast and sometimes we don’t have time to think if our lifestyle and habits help us feel better.
In this blog, we try to give you some health tips to help you reflect and improve your life habits, constantly adapting them to your tastes and preferences.
And staying healthy goes far beyond the absence of disease and has a lot to do with simple actions within our control, like staying fit. B. Habits related to eating, exercise, sleep or hygiene.
What do we understand by health?
Being healthy means not having any disease and enjoying a certain quality of life in different areas. This is how the WHO (World Health Organization) expresses it in its definition of health:
“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”
The power of self-care
As the saying goes, and as we see in the article Get to know the preventive and personalized medicine of the 21st century, “prevention is better than cure”. In this sense, each has a great responsibility to maintain our health and prevent diseases.
Therefore, the first concept that we will see is self-care, which has to do with taking an active part in promoting our health. We return to the WHO definition.
“(Self-care) is the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability, with or without the support of a health care provider.”
In short, self-care refers to all those habits and attitudes that allow us all to maintain and improve our health day by day.
Let’s see how to do it with the following seven health tips.
1 Take care of your diet
We’ve seen it before in articles like The Health Benefits of a Balanced Diet: We Are What We Eat.
And it is that a proper diet has a significant impact on our quality of life: it provides our body with all the nutrients it needs for optimal functioning and, in addition, helps us maintain our weight, reducing the risk of diseases, such as obesity and associated risks such as cardiovascular disease, type 2 diabetes or high cholesterol.
Keep these simple habits in mind to help you eat healthily:
Include a variety of fruits, vegetables, and whole grains in your diet. Remember that it is recommended to eat five servings of fruits and vegetables a day. It is possible with innovative and simple recipes that turn healthy eating into rich and fun. This is one of the most basic health tips to use in your daily life.
Always eat at the same time. We know that this can be difficult these days due to our pace, but you must make an effort to make it so. Skipping a meal often creates a yo-yo effect, resulting in much more food being consumed than necessary at the next meal.
Eat breakfast every day: This is related to the previous point. Breakfast gives our body the energy it needs to be active in the morning and also helps prevent overeating throughout the day.
Avoid snacking between meals and when you do, choose healthy snacks such as non-fried nuts or a piece of fruit that not only fill you up but also provide essential nutrients for your body.
Reduce the consumption of salt and sugar: Both substances are found in excess in ultra-processed foods, so avoid them as they significantly increase the risk of cardiovascular and metabolic diseases.
Keep your body hydrated: It is recommended to drink two litres of water a day. Drinking water helps you eliminate toxins, aids in digestion and prevents constipation. One tip you may find helpful is to add a few slices of cucumber or lemon to your water bottle, which will flavour the water and make it easier to drink.
Replace trans and saturated fats with polyunsaturated: Minimize the consumption of ultra-processed foods rich in the former and opt for foods with polyunsaturated fats such as salmon, vegetable oils, nuts or some types of seeds.
2 With alcohol, be careful!
Did you know that alcohol causes 3 million deaths worldwide each year? This figure, collect in WHO reports, demonstrates the harmful effects of the misuse of this substance, which is also associated with more than 200 pathologies and the development of mental and behavioural disorders.
When you do drink alcohol, it’s best to do so in moderation, meaning no more than one unit a day if you’re an adult woman or man over 65, or more than two if you’re an adult man under 65. . A unit of drink corresponds to a medium glass of beer or a glass of wine. Among all the health tips, this one will make a tremendous change in your life.
3 Quit smoking
Smoking is associated with numerous pathologies, from cataracts to cancer, the risk of which doubles in smokers and quadruples in heavy smokers.
In addition, it is responsible for more than 90% of deaths from chronic obstructive pulmonary disease and increases the risk of heart and cerebrovascular diseases.
If you smoke, you should be aware that you are not only seriously damaging your health but also that of those around you since they passively inhale cigarette smoke and all its toxins.
Quitting smoking is always a good decision for your health and that of your loved ones. Did you know…?
Blood pressure drops after 20 minutes without smoking.
After 12 hours, carbon monoxide in the blood reaches an average level.
After three months, blood circulation and lung capacity improve.
At nine months, the risk of infections, shortness of breath and cough decreases.
After one year, the risk of coronary artery disease is cut in half.
As you can see, quitting smoking pays off. Did you also know that the appearance of your skin also improves? Climbing stairs doesn’t tire you either, the smell of your clothes becomes much more pleasant, and your sense of taste and smell improves.
4 Play sports, move!
Sport is one of the pillars of a healthy lifestyle. If you think you don’t have time or that your physical condition is not enough don’t worry. The sport is open to all. Moderate and prolonged daily physical activity, such as B. Walking briskly for 30 minutes has numerous health benefits:
It helps you maintain your weight.
It helps control blood sugar levels and reduces the risk of coronary artery disease.
Promotes quality sleep.
Reduces the risk of premature death.
Increases self-esteem and improves depression.
Consider these tips for incorporating exercise into your self-care routine:
Take the opportunity to exercise with small changes in your routine: for example, take the stairs instead of taking the elevator.
If you spend many hours sitting, get up and walk around every 60 minutes to keep your muscles active.
Gradually increase the intensity of the sport you are playing. Learn to listen to your body and try not to force it.
Breathe through your nose to avoid gas.
Choose the right equipment for the sport you play. Suitable footwear is just as crucial as breathable clothing.
5 Take care of your hygiene
Although you cannot see them, everything around you is full of microorganisms, some of which can cause illness. That is why it is imperative to maintain good personal hygiene and cleanliness. Some essential tips are:
Wash your hands when you get home, before eating and after you have been in contact with animals.
Take a shower every day to control the germs that can infest your skin. In particular, you must do it after physical activity, as it favours perspiration and exposure to bacteria present on the surfaces with which our skin comes into contact.
Six sleep well
All body functions are affected by lack of sleep: from the endocrine, immune or respiratory system to blood pressure or cardiovascular health.
In addition, several studies indicate that lack of sleep can increase the risk of obesity, infections and heart disease.
And now, what hours of sleep are appropriate? The general recommendations depend on age and are as follows:
Young people up to 17 years old: 10 hours a day.
Adults: 7-9 hours daily.
Over 65 years: 7-8 hours daily.
To sleep better, we recommend that you implement these habits:
Have a regular time for going to bed and waking up.
Establish a routine when you go to sleep. These can be simple actions like brushing teeth, bathing, or reading.
Do physical exercises, but try not to do them right before bed.
Don’t drink stimulants like coffee or other caffeinated beverages after 4 p.m.
Sleep comfortably in a dark, quiet room.
7 Don’t forget about your mental health!
As we saw at the beginning of this article, mental well-being is a fundamental part of health, as the WHO states in its definition.
Mental and physical health are intimately linked since when one is not going well, the other is negatively affected and vice versa.
Today we know that stress is associated with an unhealthy lifestyle that leads to tobacco and alcohol addiction and poor diet.
It is imperative to take care of the mind and body. Here are some health tips that can help you:
Human beings are social creatures, so foster and nurture your interpersonal relationships with family and friends.
Learn to ask for help when you need it.
Rest, eat well and exercise, with all the benefits that, as we have already explained, it brings.
Value yourself and accept yourself for who you are.
Take a few minutes every day. Meditation is an excellent resource to improve mental well-being.
Set one or more important goals, as long-term motivation promotes mental health.
Take charge of your health
As you have seen, there are many health tips that you can apply to keep yourself in good condition. The important thing is that it is up to you to implement them or not. At Veritas, we believe that a proactive attitude in health care is essential.
For this reason, in addition to recommending that you follow all the advice in this article, we offer you various tests that will allow you to know your risk of disease, essential information that will enable you to carry out personalized attention, as well as a control.
Or avoid those pathologies; which ones are you most likely to want more information on? Feel free to contact Veritas!
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