Complete Health Guide

Health is the state of complete physical, mental and social well-being. In this guide, we will discuss each aspect in detail, so that you can live a healthy and beautiful life.

1. Physical Health

A. Balanced diet

Protein: Fish, meat, eggs, pulses, soy and seeds.

Vegetables and fruits: 5 servings a day (eg: 1 apple + 1 cup spinach).

Grains: Red rice, oats, quinoa, whole wheat bread.

Healthy fats: Olive oil, nuts, avocado.

Avoid: Processed foods, excess sugar, salt and trans fats.

B. Regular exercise

Cardio: 150 minutes a week (walking, cycling, swimming).

Strength training: 2 days a week (weight lifting, push-ups).

Flexibility:

Yoga or stretching (10-15 minutes daily).

C. Sleep and rest

Adults: 7-9 hours of sleep.

Children: 9-12 hours.

For quality sleep:

Avoid caffeine at night.

Minimize screen time before bed.

Sleep in a dark and quiet room.

D. ​​Regular checkups

Blood pressure:

Normal range 120/80 mmHg.

Diabetes screening:

Fasting blood sugar < 100 mg/dL.

Cholesterol:

LDL < 100 mg/dL, HDL > 40 mg/dL (men), > 50 mg/dL (women).

Body mass index (BMI): 18.5–24.9.

2. Mental health

A. Stress management

-Meditation:

10-15 minutes a day (use Headspace or Calm app).

Deep breathing:

4-7-8 method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds).

Hobbies: listening to music, drawing, gardening, etc.

b. Social connections

Spend regular time with family and friends.

Avoid excessive use of social media and build real relationships.

c. Seek professional help

Seek advice from a psychologist if you have anxiety, depression or mental discomfort.

3. Disease prevention

a. Infectious diseases (infections)

Wash hands: 20 seconds with soap.

Get vaccinated: flu, hepatitis, tetanus, etc.

Safe water and food:

Eat boiled water and fresh food.

b. Non-communicable diseases (diabetes, heart disease)

Stop smoking and drinking alcohol.

Eat less salt and sugar.

Walk regularly and control your weight.

4. Daily hygiene

a. Personal hygiene

Brush your teeth twice a day.

Trim and keep your nails clean regularly.

Take a bath every day.

B. Environmental health

Keep your home and workplace clean.

Use a mask to avoid air pollution.

5. Health emergencies

A. Heart attack/stroke symptoms

- Chest pain, pain in the left arm, slurred speech.

What to do:

Go to the hospital immediately (Golden hour 1-2 hours).

B. Diabetic emergency

Hypoglycemia (low blood sugar):

Eat sweets (juice, glucose tablets).

Hyperglycemia (high sugar):** Take insulin and see a doctor.

6. Health tips for special groups

A. Pregnant women

- Take folic acid and iron supplements.

- Exercise as advised by your doctor (pregnancy yoga).

B. Elderly people

- Take calcium and vitamin D (for bone health).

- Get regular eye and ear checkups.

C. Children

- Get vaccinated on time.

- Feed nutritious food (vegetables, fruits, milk).

7. Digital tools and apps

Fitness:

MyFitnessPal, Nike Training Club.

Mental health:

Headspace, Wysa.

Health tracking:

Google Fit, Apple Health.

Health is the greatest asset in life. By changing small habits, you can live a long and healthy life. You can build a beautiful life through regular exercise, balanced diet, mental well-being and disease prevention.Health Awareness

The foundation of a healthy life

Health awareness refers to the correct knowledge, awareness and practical application of health at the personal, family and social levels and its practical application in daily life. It is a combination of physical, mental and social well-being. Health awareness is not only about disease prevention, but also the key to a long and healthy life.

Importance of Health Awareness
1. Increase in immunity:
Proper diet and lifestyle give strength to fight against diseases.
2. Reduce medical expenses:
Taking preventive measures reduces illness and reduces hospital expenses.
3. Increase in productivity:
Healthy people are more active and focused at work.
4. Longevity and happy life:
Health conscious people live longer and healthier lives.

Main aspects of health awareness-

1. Personal health awareness:
Regular hand washing-
Washing hands with soap for at least 20 seconds prevents infections.
Dental care-
Brushing twice a day, flossing and regular dental check-ups.
Personal hygiene-
Bathing regularly, wearing clean clothes.

2. Awareness of dietary habits:
Eating a balanced diet-
Combination of vegetables, fruits, proteins, carbohydrates and healthy fats.
Avoiding junk food and sweets:
Eating less processed foods, excess sugar and salt.
Drinking enough water -
8-10 glasses of water a day removes toxins from the body.

3. Physical activity:

Regular exercise-
Walking, cycling or yoga for 150 minutes a week.
Being active at office or home-
Using stairs instead of elevators, walking for a while.

4. Mental health awareness:

Stress management-Meditation, deep breathing, adequate sleep (7-8 hours).
Positive thinking- Doing hobbies to reduce anxiety, spending time with friends and family.
Seeking professional help-Seek advice from a psychiatrist if you have anxiety or depression.

5. Regular health check-ups:
Full body check-up once a year-blood pressure, sugar, cholesterol, kidney and liver function tests.

For women:
Regular breast and cervical cancer screening (mammogram, Pap smear).

For men:
Prostate cancer screening (PSA test).

6. Environmental health awareness:
Prevent air and water pollution-use air purifiers at home, drink filtered water.

Waste management-
reduce plastic use, recycle.

Cleanliness-
Keep home and workplace clean, control mosquitoes and insects.

7. Social health awareness:
Social responsibility-
get vaccinated, donate blood, participate in health camps.

Make others aware-discuss health issues with family and friends.

Ways to increase health awareness:
1. Increase knowledge by watching books, articles and videos on health.
2. Participate in health campaigns and seminars.
3. Track using mobile apps (e.g. MyFitnessPal, Headspace).
4. Teach children about health in the family.

Conclusion-
Health awareness is not a one-time effort, but an integral part of daily life. By changing small habits, we can achieve long-term wellness. Remember,
"Prevention is better than cure"
So start living a healthy lifestyle today!

Stay healthy, stay beautiful!