mahmoud youssef

How to maintain health

How to maintain health Ways to maintain health can be described as follows: Diet A person needs to eat to ensure that the body gets what it needs to grow properly and maintain the health of the body. There are many practical tips that concern following healthy diets, the most important of which are the following: [1] [2] Reduce the amount of sugar consumed during the day by avoiding soft drinks, fruit juices, and canned foods. Use small plates when eating main meals, in order to contribute to the feeling of fullness from small quantities. Avoid reaching the stage of hunger and try to eat small, regular meals at least every 4 hours. Rely on food prepared at home and stay away from ready-made foods that contain large amounts of fat and salt. Work to ensure that the individual obtains a variety of nutrients, vitamins , and minerals, by diversifying the colors of fruits and vegetables that make up meals during the day. Eat three main meals during the day, in addition to eating snacks in moderation between them, with the need to allocate the largest share of these meals to healthy foods, the most important of which are; Fruits, vegetables, whole grains, and fat-free or low-fat dairy products. Focus on healthy food choices, by choosing lean meat, poultry, fish, eggs, legumes, and nuts, and staying away from foods rich in saturated or trans fats , cholesterol, salt , and added sugars. Avoid eating large meals before bed in order to reduce the problem of esophageal reflux and excess weight. Avoid rewarding children with foods high in sugar. Avoid eating during periods of anger and depression. Avoid eating raw or undercooked meat, and wash fruits and vegetables well before eating them. Drink sufficient amounts of water on a daily basis. The appropriate amount for most individuals is approximately 8 cups. [3] Avoid alcoholic beverages and try not to exceed one cup for women and two cups for men per day. [3] Physical activity Doing various physical activities on a daily basis, even if they are simple, such as walking to work, climbing the stairs, and cleaning the house, are important things for the human body, which are of great benefit to his health. This helps burn calories, lose excess weight, and control blood pressure and cholesterol, [2] in addition to reducing stress, improving cognitive abilities, and stimulating the production of a chemical compound that increases the feeling of happiness and comfort called endorphins, and it also improves the general appearance of the individual. Which helps enhance self-confidence. Regular exercise also helps strengthen muscles , enhance endurance, and better distribute oxygen and nutrients to various tissues, in addition to helping the individual sleep faster and more deeply, which increases the body’s energy. Sports also contribute to improving body balance and flexibility, reducing the possibility of falls in the elderly, and preventing many diseases, the most important of which are; Obesity , stroke, diabetes, coronary heart disease, and high blood pressure. In fact, it is recommended to do moderate exercise for 30 minutes a day on at least three days of the week. [1] lifestyle Here are more life tips for staying healthy: Quit smoking: There are many risks to smoking tobacco products, including those that affect the health of a person’s internal organs. As it causes diseases of the heart, mouth, throat, and lung cancer, including those that affect the external appearance of a person. As it leads to skin damage, the appearance of wrinkles, and destroys collagen, which enhances youthful skin, and many other problems associated with smoking, it is therefore advised to stop smoking in all its forms. [4] [2] Mental health: The individual is advised to allocate daily time to engage in enjoyable personal activities and hobbies that provide comfort to the soul, such as: Reading, cooking, listening to music, enjoying laughter and watching comedy programs play a role in treating some diseases. It is also recommended to break the daily routine and leave the house for the purpose of going for a walk and trying new fun things, communicating with family and friends and avoiding being alone, in addition to the need to think in a positive way towards Things, renewing mental activity, getting rid of feelings of guilt, and interest in work. [5] Good sleep: Getting enough sleep at night helps reduce tension and stress, increase productivity, and improve mental activity, so it is recommended to avoid drinks that contain caffeine after two in the afternoon, and try one of the relaxation techniques such as meditation in the evening, and sleeping for eight hours. Hours at night. [6] Conducting medical examinations: It is recommended to conduct some medical examinations and see a doctor from time to time to check on your health. Perhaps the most important of these examinations are: Blood pressure level, blood cholesterol level, and blood sugar level. [3] Controlling body weight: The body mass index (in English: Body mass index) can be used to ensure that the weight is within the normal range. Its calculation depends on the weight and height of the individual, and in fact the indicator is considered normal if the value ranges between 18.5 and 24.9 kg/square meter, in addition to the importance of measuring the individual’s waist circumference, which expresses the extent of fat accumulation in the abdominal area, and abdominal obesity is one of the Signs of an individual's increased risk of heart disease and type 2 diabetes. It should be noted that the normal value for measuring waist circumference for men is less than 101.6 cm, while for women it is less than 88.9 cm. [3] Skin protection: The individual should reduce the time during which the skin is exposed to the sun’s rays , while wearing protective clothing and hats when leaving the house, and using appropriate sunscreen on exposed areas of the skin throughout the year. [4] Practice safe sex: by avoiding unsafe sexual practices, and using means of preventing sexually transmitted diseases, the most important of which is condoms. [4] Information about health Physical health and mental health are closely linked ; As one affects the other in both negative and positive aspects, [1] and in fact there are many factors that affect an individual’s health, so there are many things that a person must pay attention to in order to maintain health, [4] and there are many healthy habits that are recommended By doing this to maintain public health; Health problems affect many areas of life, including: The individual’s level of happiness and stress, material expenses, physical energy to accomplish daily tasks, the ability to earn a living, and the ability to manage life’s stresses, [6] It should be noted that it is difficult for the individual to develop healthy habits, which may require a change in thinking style, but it is worth doing. These changes are in order to maintain physical , psychological and emotional health , and to feel comfortable.