All that helps to gain good health
Good health
The importance of maintaining good health is to reduce the risk of many diseases and health problems. In fact, good health can be achieved by making some changes to different lifestyles. It is wise to make these changes gradually; Has been changed over a period of time compared to what has been changed suddenly. It should be noted that recording notes about the daily practices of the individual makes it easy for him to recognize and correct errors, and identify things that can be improved.
Tips for gaining good health
Medical examinations
The doctor should consult with the doctor regularly and regularly. This includes the general physician, the ophthalmologist and the dentist, in addition to visiting the specialist doctor for the detection and prevention of certain diseases. Women have had periodic checkups to detect breast cancer, as well as Pap smears. It is worth noting the importance of documenting the names of the drugs currently being treated, and the schedule of previous and subsequent vaccinations.
Diet
Eating a balanced healthy diet linked to human health, can prevent the incidence of certain diseases, such as heart disease, diabetes, plus it helps to lose excess weight, Among the most important tips on healthy diet as follows:
Diversification in food: The body needs more than 40 different food items, and in fact there is no single type of food contains all these nutrients together, and therefore the human must eat various foods and different.
Eat carbohydrates: It's good to have all the basic meals on a carbohydrate-rich food; you must get about half the amount of calories necessary for the human body of these foods, examples of foods high in carbohydrates; grains, rice, pasta, potatoes, bread, In fact, it is preferable to rely on whole grain varieties in order to obtain more fiber.
Fat reduction: Fat is an important material for the functioning of the body properly, but excessive intake of fat has a negative impact on the health of the cardiovascular system, in addition to increasing body weight, and here are some important tips for this:
Limit the intake of saturated fats and trans fats, and may help to read the label food ingredients of the products to be addressed.
The need to get adequate amounts of unsaturated fat, can be done by eating fish 2-3 times a week.
Use vegetable oil to cook, rely on boiling, baking in cooking instead of frying.
Many vegetables and fruits: At least five servings of vegetables and fruits must be obtained daily, as vegetables and fruits supply the body with vitamins, minerals and essential fibers.
Reducing salt and sugar: Eating salt in large quantities causes high blood pressure, thus increasing the risk of cardiovascular disease. In addition, sugary foods provide the body with a lot of energy, so they should be consumed moderately and fruits can be taken instead.
Eating Regularly: Moderate and appropriate amounts of food at regular times of the day help control and control hunger and reduce over-eating. It is important not to ignore any of the main meals, especially breakfast, snacks, Examples of healthy snacks during the day; yogurt, or fresh fruit, hand-dried, hand-held, vegetables, or unsalted nuts.
Drink plenty of fluids: Water is the primary source of fluids, while fruit juice, tea and milk are secondary options that can be drunk at times. It is necessary to supply the body with liquids of at least 1.5 liters. The weather is warm, or when you exert physical effort.
Physical activity
There is a wide range of benefits that can be obtained when exercising regularly. These benefits include prevention of decreased muscle mass and strength associated with aging, improved body balance, flexibility and endurance, and prevention of a large number of diseases, such as Coronary heart disease, stroke, diabetes, obesity and high blood pressure. Exercise also contributes to bone strength, prevention of osteoporosis in weight-bearing exercises, increased love and self-esteem, self-confidence, reduced 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 while some important points and tips comes to the practice of physical activity:
Exercise aerobic exercise moderate intensity for 30 minutes a day, that it exercised three to five days a week at least, with the possibility of fragmentation of time into small shares for each 10 minutes.
Start with light exercises for a short period, then gradually develop until 30-60 minutes of moderate to severe exercise to avoid injury or stress.
Start physical activity regardless of age; it is not limited to a specific age, and in fact older people and children can exercise physically appropriate for their age.
The possibility of practicing many kinds of sports activities such as swimming, walking, resistance exercises, water sports, aerobic sports, weight bearing and yoga, which are suitable for all people.
Stop exercising when feeling pain until you know the cause and solve the problem.
The need to consult and consult a doctor before starting physical activities in men over 40, women over 50, heart disease, lung, or if the exercise leads to chest pain, tiredness and shortness 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:
The number of hours of sleep varies by day. In fact, the number of hours of sleep varies according to age, and the duration of daytime nap varies between individuals. Generally, a person aged 18 years or older needs 7-9 hours of sleep per day.
Try some new and different things, for example; eat a new kind of food, and go to work from a new path.
Practice some mental exercises such as reading, solving puzzles, and other useful mental exercises.
Maintain social networking by creating a network of friends and talking to them on different topics.
Take advantage of your weekly leisure time by doing hobbies, fun sports, enjoying your days off by shopping, fishing, or going on a trip with friends.
Do not stop taking psychotropic drugs prescribed by your doctor, unless you see your doctor and discuss the subject with him.
Ask for help from your doctor or friends if you have any suicidal thoughts, or any kind of depression.
Other tips
There are a lot of procedures that can be followed to get good health, and these actions include the following:
Dealing with life stress, overcoming it, controlling the seizures caused by nerve positions, can be done through yoga practice, meditation.
Maintain body weight within normal and healthy levels by avoiding extra body calories and exercise. In fact, the ideal weight for individuals depends on several factors such as sex, height, age, and genetic genes.
Protect the skin from the sun by minimizing exposure to sun as much as possible, wearing the hat and appropriate clothing when leaving the house during the day, as well as the importance of putting the appropriate sun visor, to protect facial skin, and prevent the incidence of skin cancer.
Safe sex is beneficial to the physical and psychological health of the individual, as well as the use of condoms as a means of protection against STDs, the most effective condom.
Quitting smoking , in order to prevent the incidence of many diseases and cancers, in addition to the importance of moving away from smokers and the environment filled with smoke; passive smoking causes many health problems also.
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 alcohol-related homicides.
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