Health tips for healthy living
Healthy living facts
The purpose of this article is to show readers how to improve or increase their behaviors in life to achieve a healthy lifestyle. This does not mean all-encompassing, but includes the main components that are considered part of a healthy lifestyle. In addition to tips on what people should do for a healthy life, there are some tips on avoiding behaviors that lead to unhealthy life.
For most people, “healthy living” means that physical and mental health are balanced or coordinated in a person. In many cases, physical and mental health is closely linked, so one aspect of change (good or bad) directly affects the other. Some tips, therefore, will include Suggestions for a “healthy life” of mood and spirit.
All human beings must eat food to maintain a healthy body, but for infants, children (child), teenagers, young people, adults and the aged, we human beings have different requirements. For example, babies may need to be fed every four hours until they are gradually ageing and start eating more solid food. Eventually, they developed into a more normal pattern of eating three times a day for young children. However, as most parents know, children, teenagers and young adults usually snack between meals. Snacks are often not limited to these age groups, as adults and older adults often do.
Most food consumption should include fruits, vegetables, whole grains, fat-free or low-fat dairy products.
Select lean meat, poultry, fish, beans, eggs and nuts (especially beans and nuts).
Choose low-saturated fats, trans fats, cholesterol, salt (sodium), and sweetened foods; Check the label because the first listed item on the label contains the highest concentration of components.
Control portion size; Eat the smallest portion of your hunger, and then stop eating.
A moderate amount of snacks can be, including fruits, whole grains or nuts, to satisfy hunger without causing excessive weight gain.
Avoid carbonated drinks and sugar – enhanced beverages, because of soda and sugary drinks; Diet drinks may not be a good choice because they make some people hungry and increase their food consumption.
Avoid large amounts of food before bedtime to reduce reflux and weight gain in the stomach.
Avoid rewarding children with sugary snacks; Such a pattern can be a lifelong habit.
Avoid extra meals during the summer, especially on hot days.
A vegetarian lifestyle has been promoted to a healthy lifestyle and weight loss. Vegetarians should check with their doctors to make sure their food contains enough vitamins, minerals and iron.
Cooking food (above 165F) destroys most harmful bacteria and other pathogens; If you choose to eat uncooked food such as fruit or vegetables, you should rinse the tap water thoroughly before eating it.
Avoid eating raw or any kind of uncooked meat.
People with diabetes should use the above tips and monitor their glucose levels as directed. Try to keep your blood sugar levels as close to normal as possible.
People who have an unusual schedule (night shift, college students, soldiers) should try to stick to breakfast, lunch and dinner, snacks.
People who prepare food should avoid using food in oil or grease.
People trying to lose weight (body fat) should avoid all fats and sugary foods, mainly eating vegetables, fruits and nuts, and significantly reducing their intake of meat and dairy products.
Physical activity and exercise
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Physical activity and exercise are major contributors to a healthy lifestyle. People use their own bodies, waste leads to unhealthy life. Unhealthy life may be characterized by obesity, weakness, lack of endurance, and poor overall health, which may promote the development of disease.
Regular exercise can prevent and reverse age-related muscle mass and loss of strength, improve balance, flexibility and endurance, and reduce the risk of older people falling down. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity and high blood pressure. Regular weight-bearing exercise can also help prevent osteoporosis by building bone strength.
Regular exercise can help people with chronic arthritis improve their daily activities, such as driving, climbing stairs and opening cans.
Regular exercise increases self-esteem and confidence, reduces stress and anxiety, increases mood, and improves overall mental health.
Regular exercise can help control weight gain and lead to loss of fat in some people.
It’s recommended to exercise at least three to five days a week for 30 minutes (walking is fine), but the biggest health benefits come from exercising most of the week.
Exercises can be divided into 10 minutes of small classes.
Start slowly and gradually, avoiding injuries or excessive soreness or fatigue. Over time, moderate strenuous exercise can be performed for 30 to 60 minutes a day.
People are never too old to start exercising. Even if the body is weak, the elderly (70 to 90 years old) can improve their physical strength and balance by exercising.
Almost any type of exercise (resistance, water aerobics, walking, swimming, weight lifting, yoga, etc.) can be helpful to everyone.
Children need exercise; Playing at home is a good start.
Children’s sports can provide great sporting opportunities, but you must be careful not to overdo certain movements (for example, throwing too much baseball can damage joints, such as elbows or shoulders).
Strenuous exercise may be tiring of pain, but if it happens, stop moving until you find the source of pain. The person may need to seek medical help and advice on continuing this exercise.
Most people can start moderate exercise, such as walking, without needing medical attention. The following should consult a doctor before starting a more strenuous exercise:
Men over 40 years old or above 50 years old
People with heart disease or lung disease, asthma, arthritis or osteoporosis
Experienced chest stress or fatigue, or prone to fatigue or shortness of breath
With increasing the risk of coronary artery under the condition of individual heart disease, such as high blood pressure, diabetes, cigarette smoking, high cholesterol, or have family members who had a heart attack and coronary heart disease
People who are morbidly obese
The consequences of lack of exercise and lack of exercise:
Lack of exercise and lack of exercise are associated with heart disease and some cancers.
Lack of exercise and lack of exercise contribute to weight gain.
Healthy living includes not only physical health but emotional or mental health. Here are some ways people can support their mental health and happiness.
Get enough sleep each day. CDC according to age group (including a nap) to recommend the following content: 2 months from birth to 12 to 18 hours, from 3 to 11 months to 14 to 15 hours, 1-3 years of age 12-18 hours, 3-5 years of age 11-13 hours, 10 to 11 hours of 5 to 10 years old, 10 to 17, 8.5 to 9 1/2 hours, while 18 and older need seven to nine hours of sleep. Old people need seven to nine hours, but don’t sleep too deep, may wake up in the evening, or get up early, so take a nap (like) the children need can let their cumulative seven to nine hours of sleep.
Take a walk and reflect on at least a few times a week.
Try new things, often (eat new food, try different routes to work, and go to a new museum exhibit).
Do some mental exercises (read, do a puzzle in a week occasionally).
Try to focus on a process and complete a process within a few hours, then take a break and do something relaxing (walk, exercise, nap).
Plan to spend some time discussing different topics with others.
Try doing some leisure time to do things you’re interested in (hobbies, sports) every week.
Learn to say “no” to something you don’t want to do or participate in.
Have fun (go on a trip with someone you love, go to shopping, go fishing; Don’t let vacation time slip away.
Let yourself be satisfied with your accomplishments, regardless of size (development satisfaction).
Have a network of friends; Those with strong social support systems will lead healthier lives
If you feel depressed, suicidal thoughts, or considering hurting yourself or others, ask for help and advice as soon as possible.
People who take medicine for mental health problems should not stop taking these medications, no matter how “good” they feel, until they discuss their situation with a prescription doctor.