How do I get good health
Good health
Maintaining the health of the body must be one of the priorities that the individual is keen on in order to enjoy a healthy body capable of performing its functions as required, which positively affects the quality of life that he lives. In fact, this can be achieved by following a healthy routine; It includes a healthy diet and a set of healthy behaviors and habits, in addition to avoiding some harmful things and habits.
How to get good health
Lifestyle change
In fact, there are a number of behaviors that are recommended to be followed to maintain the health and safety of the body, and among these tips we can mention the following:
Getting enough sleep: You must be careful to sleep for a sufficient number of hours a day, as lack of sleep contributes significantly to increasing the body’s resistance to insulin, disturbing appetite hormones, and weakening a person’s mental and physical performance, and here it can be said that lack of sleep is one of the most important factors Which contribute to an increased risk of obesity and overweight, as one study indicated that lack of sleep is associated with an 89% increase in the risk of obesity in children, and 55% in adults.
Avoid bright light sources before going to bed: exposure to bright light in the evening disrupts the production of the hormone melatonin, which helps sleep, and it is worthwhile to use special glasses that block blue light from the eyes in the evening, and this allows the production of melatonin as if the place was Completely dark, which helps to sleep better.
Be careful to exercise : Exercise, especially aerobic or cardio, is one of the best exercises that support a person’s mental and physical health, and it is an effective way through which it is possible to get rid of the excess fat that accumulates around the organs in the abdominal area; Which is one of the worst types of fat in the body, and the exercise of carrying heavy weights or exercises based on body weight; One of the best ways to strengthen the body, improve its metabolism , and increase the sensitivity of cells to insulin.
Strengthening personal and social relationships: Social relationships are one of the most important things that maintain the psychological and physical health of individuals. Studies have shown that people who are close to friends and family enjoy better health. Quit smoking : Avoiding smoking improves blood circulation in the body, improves the health of the skin, hair, and teeth, and reduces the risk of serious diseases. Alcoholic beverages should also be refrained from because of their many health damages.
Breathing fresh air: Being outdoors not only supports physical health, but also mental and psychological health, as it provides the opportunity to meet others and improve social relationships, and exposure to sunlight provides the body with vitamin D necessary to improve dental and bone health and stimulate a feeling of happiness. [3] Ensuring the health and activity of the mind: In fact, there are several ways in which one can maintain the activity of the mind, such as reading books, engaging in effective discussions and dialogues, solving puzzles and crossword puzzles, and eating a healthy, balanced diet.
Visiting the doctor regularly: It is recommended to visit the dentist and ophthalmologist on a regular basis, especially with age, as dental and eye examinations give an impression of the body’s health in general, and through it can reveal the possibility of a person suffering from diseases and other health problems.
Nutrition Tips
There are several tips and instructions related to eating habits, which can be followed to obtain good health, and among these tips we mention the following:
Make sure to eat a variety of foods; No single type of food can provide the body with all the nutrients needed to stay healthy.
Do not overeat, and make sure that the quantities of food you eat are appropriate to maintain a healthy weight. Make sure to eat breakfast; This contributes to controlling body weight, by reducing the desire to eat unhealthy foods during the day.
Eating foods rich in fiber, especially insoluble fiber, which helps prevent constipation, for example; Foods that contain whole grains, and it is recommended to eat foods that contain soluble fiber , such as fruits and vegetables , as they contribute to reducing cholesterol in the blood, and also contribute to reducing the risk of coronary heart disease, and some types of cancer.
Make sure to eat at least two portions of fish a week, including fresh, canned, or frozen fish.
Make sure to eat foods rich in proteins, such as; Meat, fish, poultry, and in fact, poultry contains less fat, while red meat is a rich source of iron.
Avoid eating foods that contain large amounts of fat; It contains a lot of calories. Examples of foods that contain harmful saturated fats are; Butter, sausage, hamburger, cake, biscuit, and chocolate.
Avoid eating foods and drinks that contain a lot of sugar; Sugars are high-calorie foods, so they increase the risk of obesity, and they also cause tooth decay.
Avoid consuming large amounts of salt, in order to avoid high blood pressure, and salt can be replaced by adding useful flavorings, such as spices, herbs, and garlic to food, and eating processed foods and ready meals should be reduced; As it contains high levels of salt.
not to stop drinking coffee ; Coffee is rich in antioxidants, and may contribute to reducing the risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s disease , and other diseases.
Take care of the health and safety of the digestive system; This can be done by eating foods rich in probiotics, such as; Yogurt, or taking probiotic supplements, and it is also possible to maintain the health of the digestive system by making sure to eat foods rich in fiber.
Drink enough water during the day; This contributes to increasing the rate of burning calories in the body, and it is recommended to drink water half an hour before eating a meal.
Avoid burning or overcooking meat. Despite the benefits that the body gets from eating protein-rich meat, cooking and burning it causes the formation of harmful compounds that increase the risk of cancer .
the use of herbs and spices in sufficient quantities; This is due to its multiple benefits in maintaining the health of the body. Examples include; Ginger and turmeric, these herbs have powerful anti-inflammatory and antioxidant properties, as well as a number of other health benefits.