"Health is wealth." No matter how rich we are, if we are not healthy, we cannot reach the peace that will continue our wealth.
With globalization and urbanization, mortality (death rate), morbidity (percentage of people with medical complications) and non-communicable disease rates are increasing in developing countries as well as in developed countries. The possible reason for this is an improper lifestyle and not paying due attention to health.
"What should be considered for health?" Request "key points of a healthy life "...
Things to Do for a Healthy Life
Eat well
Eating enough doesn't mean you're healthy. You have to choose the right foods and add them to your meals in a balanced way.
Proteins, minerals, iron, vitamins, calcium, carbohydrates and fat (healthy fats) are necessary for your daily diet. Your plate should contain basic food groups such as whole grains, legumes, milk and dairy products, as well as natural foods such as meat, fish, chicken, eggs, vegetables and fruits for a balanced diet.
Watch what you eat
Avoid unhealthy fats and processed foods that are high in calories and contain saturated fat. These types of foods slowly harm health, leading to weight gain, heart disease, and high cholesterol levels. The main cause of childhood obesity snack is to eat.
Eat seasonal fruits rich in fiber, vitamins and minerals. You don't have to give up delicious desserts altogether. You can also have dessert, provided it is controlled.
Have a regular breakfast
Eating a good breakfast is important for starting the metabolism. People who eat breakfast with appropriate foods appear to have a reduced total calorie intake for the rest of the day.
Skipping breakfast to lose weight has become fashionable among young people. However, this habit can have unwanted health consequences.
With whole grains, seasonal vegetables and a source of protein and healthy fats, breakfast should always be the healthiest meal of the day.
Drink at least 8 to 10 glasses of water every day. Water not only cleans toxins from the body but also keeps the skin radiant and healthy. You can also consume other healthy drinks at frequent intervals to maintain your hydration level.
Don't eat at night
Night shifts can lead to obesity and other serious health problems, according to a study of night shift workers.
One study showed that night meals have lower thermogenic effects compared to afternoon meals, resulting in weight gain.
It has also been found that eating at night is less filling than eating in the morning. Snacking late at night can cause indigestion, which reduces sleep quality.
Use less salt
Reduce salt intake as it can lead to increased blood pressure and have a negative impact on cardiovascular health.
It is necessary to limit sodium intake to 2.300 mg per day (1 teaspoon or less per day).
Check food labels
Checking and understanding food labels is important for keeping track of which foods you eat daily. Saturated fat in packaged foods, trans fatIt is necessary to control the amount of sugar and salt and choose your food according to the values of these ingredients.
Pay attention to hygiene
To prevent infections, it is important to follow general hygiene rules. Always use hand sanitizers or soap to wash your hands before preparing or eating food.
Exercise
Workout planner is a must. Aerobic exercises such as walking or jogging help regulate heart rate, providing more energy throughout the day.
Physical exercise is an effective way to stay healthy and keep energy at an optimum level. Exercising for at least 30 minutes a day is enough to keep you healthy for the long term.
According to many studies, physical activity reduced the risk of mortality by providing longevity. If you prefer an exercise that you enjoy, it will be easier to do in the long run.
Do not sit for a long time
Whether you are at home, in your office or elsewhere, for long hours, sit stillcan slow the metabolism and weaken the muscles.
Get up and move every two hours. Stretch your muscles from time to time.
Maintain a healthy body weight
Obese or Being overweight increases the risk of a wide variety of diseases such as diabetes, heart disease and cancer.
Excessive body fat is caused by eating more than is needed. Physical activity It helps to expend energy and makes you feel good. The situation is quite simple; If you gain weight, eat less and be more active!
Manage stress
Stress is said to be the silent killer. So it has a profound negative impact on health and well-being. It is necessary to manage stress to stay healthy. Stress relief tactics such as meditation, reading, cooking, dancing, laughing, playing, exercising can be used.
Do yoga
Yoga aids general mind and body development. It keeps you mentally and physically healthy. Studies have found that people who do at least 30 minutes of yoga a week gain less weight.
Get quality sleep
Get at least 8 hours of sleep each night. Sleep relaxes the mind and keeps you healthy. Adequate sleep increases productivity and helps you accomplish your tasks faster.
A minimum of 7-8 hours of quality sleep strengthens immunity, speeds up metabolism and helps cognitive development.
Insomniaincreases the risk of obesity, heart disease, infections, and high blood pressure. Therefore, a restful sleep is essential to staying healthy and fit.
Wake up early and plan your day
The most advantageous thing about waking up early is to reduce stress levels. When you get up early, the need for rushing disappears and you have time to relax and plan before you start your day.
Do not smoke
Smoking destroys your health sooner or later. According to statistics, smoking is one of the most important causes of death. It increases the mortality rates of cancer, lung diseases and heart problems.
Don't drink alcohol
According to the World Health Organization (WHO), 3 million deaths occur worldwide due to excessive alcohol use; 13,5% of them are in the 20-39 age group.
After a hard day, alcohol can relax you, but it's as dangerous as smoking. Drinking frequently alters your behavior, can affect your mental orientation, memory and concentration, and harms your liver.
Negative thinking is the most toxic drug known to man. The misfortune is that the person who thinks negatively does not know that they are doing it.
Developing an optimistic attitude can change your life in incredible ways. People who think positively lead a healthy life, according to a study on older adults.
Because people who think positively look at life from a brighter perspective. Their thinking styles, behaviors and lifestyles all affect their lives positively.
Pay attention to your social relationships
Social relationships are extremely important not only for your mental health but also for your physical health. Studies show that people with close friends and families live healthier and longer than those who don't.
Love yourself
A person's self-love is an important part of living a healthy life. When you have a positive image, you naturally put emphasis on your appearance and health.
Have a purpose in your life
Blue Zonesare the regions in the world where the longest and healthiest lives are maintained. These regions have some common features and one of their important features is that they have a purpose. Okinawans to this ikigai gives the name. People who have purpose in life are healthier.
As a result;
Our health is our wealth. Health care can be difficult, but important, especially for those with busy schedules.
Small adjustments make a big difference. Start by making small changes every day. Change your lifestyle, live a healthy and happy life.
