All that helps to gain good health




Contents

  • 1 Good health
  • 2 tips for good health
    • 2.1 Medical examinations
    • 2.2 Diet
    • ⏩2.3 Physical activity
    • 2.4 Mental health
    • 2.5 Other tips
  • 3 References

good health

The importance of maintaining good health lies in reducing the risk of developing many diseases and health problems, [1] In fact, good health can be enjoyed by making some changes to the various followed lifestyles, and it is smart to make these changes gradually, as it is easier to maintain what It has been changed over a period of time compared to what has changed suddenly, and it should be noted that taking notes about the individual's daily practices makes it easy for him to recognize and correct mistakes, and to identify things that can be improved. [2]

Tips for gaining good health

Medical examinations

The individual should consult doctors periodically and regularly, and this includes the general doctor, the ophthalmologist, and the dentist, in addition to visiting the specialist doctor to detect and prevent specific diseases, especially if there are risk factors, such as a family history of the disease, for example they must Women perform periodic checks for breast cancer, in addition to a Pap smears (English: Pap smears). It is worth noting the importance of documenting the names of the medicines that are currently being taken, and the table of previous and subsequent vaccinations. [1]

Diet

Eating a healthy, balanced diet related to human health can prevent infection with some diseases, such as: heart disease, diabetes, in addition to helping to lose extra weight, [1] and the most important advice on a healthy diet is as follows: [2]
  • Diversification into food: The body needs more than 40 different food items, and in reality there is no single type of food that contains all of these nutrients together, and therefore a person must eat a variety of different foods.
  • Carbohydrates intake: It is a good idea that all basic meals contain one of the foods rich in carbohydrates, as about half of the calories needed for the human body must be obtained from these foods. Examples of foods rich in carbohydrates include grains, rice, pasta, potatoes, and bread. In fact, it is preferable to rely on the types made from whole grains, in order to obtain more fiber.
  • Reducing fat: Fat is an important material for the proper functioning of the body, but excessive intake of fat has a negative effect on the health of the cardiovascular system, in addition to increasing body weight, and here are some important tips for that:
    • Reducing the intake of saturated fats and trans fats, which may be assisted by reading the food ingredients label for the products to be consumed.
    • The need to obtain adequate amounts of trans fats, and this can be done by eating fish 2-3 times a week.
    • Use vegetable oil to cook, count on chard, and bake for cooking instead of frying.
  • A lot of vegetables and fruits: You should get at least five servings of vegetables and fruits daily, as vegetables and fruits provide the body with vitamins, minerals, and necessary fiber.
  • Reducing salt and sugar: Eating large quantities of table salt causes high blood pressure, and thus an increased risk of cardiovascular disease, in addition to that foods rich in sugars provide the body with a lot of energy, so they should be consumed in moderation, and fruits can be eaten instead.
  • Eating regularly: Eating moderate and appropriate quantities of food at regular times of the day helps to control and control hunger, and also reduces excessive food. It is worth noting the importance of not ignoring any of the main meals, especially breakfast, or snacks, and Examples of healthy snacks during the day; yogurt, or both fresh and dried fruits of fist-size, vegetables, or unsalted nuts.
  • Drink more fluids: Water is the primary source for obtaining fluids, while fruit juice, tea, and milk are secondary options that can be drunk at times. It is necessary to provide the body with a quantity of liquids not less than 1.5 liters, and the amount may be more than that in the case of The weather is hot, or when you make a physical effort.

Physical activity

There is a wide range of benefits that can be obtained when exercising different physical activities regularly, and these include prevention of a decrease in muscle mass and strength associated with age, improving the body balance, flexibility, and endurance, and the prevention of a large number of diseases, such as Coronary heart disease, stroke, diabetes, obesity, and high blood pressure, as these activities contribute to increasing bone strength, preventing osteoporosis when exercising weight-bearing exercises, increasing love and self-esteem, self-confidence, and reducing stress and anxiety, Improve mood and health Psychological, maintain body weight, and the ability to control weight gain, in addition to the possibility of reducing body fat, and comes with some points and important tips for the practice of physical activity: [3]
  • Practicing moderate-intensity exercise for 30 minutes a day, provided that it is practiced at least three to five days a week, with the possibility of dividing the duration into small classes of 10 minutes each.
  • Start with light exercises for a short period, then gradually develop until 30-60 minutes of moderate to severe exercise, in order to avoid injuries or stress.
  • Begin practicing physical activity regardless of age, as it is not limited to a specific age, and in fact the elderly and children can practice physical activities appropriate for their ages.
  • The ability to practice many types of sports activities such as; swimming, walking, resistance exercises, water sports, aerobics, weight-bearing, and yoga, as they are suitable for all people.
  • Stop exercising when feeling pain until you know the cause and solve the problem.
  • The need to see and consult a doctor before starting physical activities in men over 40 years old, women over 50 years old, or when they have heart or lung disease, or if exercise leads to chest pain, feeling tired and short of breath Quickly.

Psychological health

Constitute a mental health an important part of the individual 's health in general, and there is a wide range of things that can be followed to maintain mental health and promotion, including the following: [3]
  • Having a sufficient number of hours of sleep per day, in fact the number of hours of sleep varies with different ages, and the duration of daytime naps varies between individuals, and in general a person aged 18 years or more needs 7-9 hours of sleep per day.
  • Try some different and new things, for example; eat a new type of food, and go to work on a new path.
  • Do some mental exercises such as reading, solving puzzles, and other useful mental exercises.
  • Maintaining social communication by creating a network of friends, and talking to them on various topics.
  • Take advantage of weekly free time by doing hobbies or fun sports, as well as enjoying days off shopping, fishing, or going on a trip with friends.
  • Not to stop taking the psychiatric medications prescribed by the attending physician, except after consulting the doctor and discussing the matter with him.
  • Seek help from your doctor or friends if you have any suicidal thoughts, or any type of depression.

Other tips

There are a lot of procedures that can be taken to obtain good health, and among these are the following:
  • Dealing with the stresses of life, overcoming them, and controlling seizures caused by nervous situations, can be done through yoga and meditation. [4]
  • Maintaining body weight within the natural and healthy levels, by avoiding obtaining additional calories that the body does not need, and exercising, and in fact the ideal weight for individuals varies, as it depends on several factors such as; gender, length, age and genetics. [2]
  • Protecting the skin from sunlight, by reducing exposure to sunlight as much as possible, wearing a hat and appropriate clothing when leaving the house during the day, in addition to the importance of applying the appropriate sunscreen, to protect facial skin, and prevent skin cancer. [1]
  • Having safe sex benefits the individual's physical and psychological health, as well as using condoms as a method of protection against sexually transmitted diseases, which is the most effective type of condom. [1]
  • Quitting smoking , with the aim of preventing many diseases and cancers, in addition to the importance of staying away from smokers and the smoke-filled environment, where passive smoking causes many health problems as well. [3]
  • Refrain from drinking alcohol in large quantities, because alcohol may lead to liver damage, and many other diseases, in addition to the possibility of traffic accidents, and murders as a result of alcoholism. [1]