Articles Health and Lifestyle

Airtract Katherine Gilford Healthcare and lifestyle writer

Tips To Remain Healthy And Fit 13 April, 2021   

Many people believe that "good living" means that your physical and emotional health are in sync and fit well together. Physical and mental health are frequently related, and any improvement (good or bad), has a significant effect on the other. As a result, some of the advice mentioned below will provide recommendations for "good living" on an emotional and behavioral level.

EXERCISE AND PHYSICAL ACTIVITY 

Physical activity and exercise are crucial components of a balanced lifestyle; people are born with the ability to use their bodies, and neglecting to do so contributes to unhealthy living. Obesity, fatigue, a lack of stamina, and overall poor health are all signs of unhealthy living, which lead to disease growth.

Tips

  • Daily exercise can help people with chronic arthritis strengthen their ability to perform everyday tasks like driving, climbing stairs, and opening jars. 

  • Regular exercise can boost self-esteem and trust, reduce stress and anxiety, improve mood, and improve mental health in general. 

  • Regular exercise can aid in weight management and, in some cases, fat loss.

  • At least 3 to 5 days a week, thirty minutes of moderate exercise (walking is fine) is recommended, but exercising most days of the week has the most health benefits. 

  • Smaller 10-minute sessions can be used to break up the exercise. 

  • To avoid injury, prolonged soreness, or exhaustion, begin slowly and gradually. Build up to 30 to 60 minutes of moderate to intense exercise each day over time.

  • Regular exercise can help the elderly avoid age-related muscle loss, improve balance, flexibility, and stamina, and reduce the risk of falling. Coronary heart disease, stroke, diabetes, obesity, and high blood pressure can all be prevented with regular exercise. Weight-bearing activity will also help avoid osteoporosis by strengthening bones.

HEALTHY EATING (DIET AND NUTRITION)

Humans must consume food to develop and maintain a stable body, but human beings have diverse nutritional needs as babies, children (kids), adolescents, young adults, adults, and seniors. Young children eventually adapt to the regular pattern, that is having their meals three times a day. Kids, adolescents, and young adults, on the other hand, often snack during meals, as most parents are conscious of gaining weight. Adults and seniors also snack, but snacking is not limited to these age ranges.

Tips

  • Eat three nutritious meals a day (breakfast, lunch, and dinner); bear in mind that dinner does not have to be the biggest meal of the day. 

  • Healthy foods like whole grains, fruits, vegetables, and fat-free or low-fat milk items should cover the majority of your diet. 

  • Incorporate lean meats, beans, poultry, fish,  eggs, and nuts into your diet (while focusing on beans and nuts).

  • Look for foods that are low in saturated fats, salt (sodium), trans fats, cholesterol, and added sugars; read the labeling to see which additives include the highest amounts. 

  • Control portion sizes; eat the tiniest amount enough to relieve appetite and then stop.

  • Melon, whole grains, and nuts are healthy snacks that can satisfy hunger without inducing weight gain if consumed in moderation.

Physical inactivity and lack of fitness have the following repercussions

  • Heart disease and certain tumors are linked to physical inactivity and lack of exercise. 

  • Type II diabetes mellitus is related to physical inactivity and a lack of exercise 

  • Weight gain is caused due to physical inactivity and a lack of exercise.

MENTAL HEALTH

A healthy lifestyle incorporates not only physical but also social and behavioral well-being. People can help their mental health and well-being in the following ways.

Tips

  • Sleep well. A person requires at least 7-9 hours of sleep every day.

  • At least once a week, go for a stroll and think about what you see and hear. 

  • Attempt doing new things sometimes (try out new cuisines, try a different route to work, go to a new museum display). 

  • Try some mental drills (read, do a puzzle occasionally during the week).

  • Try to work on a phase for 1 to several hours on a section of it, then take a break and do something soothing (walk, exercise, short nap). 

  • Plan to spend some time chatting with others on various topics.

  • When something comes up that you don't want to do or be a part of, learn how to say "no." 

  • Take a ride with someone, go shopping, go fishing; don't waste your holiday time).

  • Enable yourself to be proud of your successes, large and tiny (develop contentment). 

  • A strong social support system is essential to enjoy longer and have a happy life.

  • If you are sad, have suicidal thoughts, or are considering hurting yourself or others, seek support and advice as soon as possible.

TOBACCO

According to the National Cancer Institute, tobacco consumption is the most preventable disease and cause of death in the United States (NCI). In the United States, tobacco use was reported to be the source of 443,000 deaths in 2010. 

One must stop smoking Tobacco at all costs; starting today. (Those who smoke need about 15 years of nonsmoking behavior to reach a "natural" risk level for heart disease.) 

To prevent oral cancer, stop chewing tobacco.

AVOID EXCESSIVE ALCOHOL CONSUMPTION

 Excessive alcohol consumption has the following negative consequences:

  • In the United States, chronic, heavy alcohol intake is the main cause of liver cirrhosis. Internal hemorrhage, fluid buildup in the belly, quick bleeding and bruising, muscle wasting, emotional confusion, infections, and, in advanced conditions, paralysis and kidney failure may all be symptoms of liver cirrhosis. 

  • Cirrhosis of the liver can lead to liver cancer. 

  • Alcohol is responsible for 40 percent to 50 percent of fatal vehicle crashes in the United States.

  • Home crashes, drowning, and burns are both common injuries and deaths caused by alcohol consumption.

AVOID HIGH-RISK SEXUAL BEHAVIOUR

Sexually transmitted diseases such as gonorrhoeic, syphilis, hepatitis, and HIV infection may all be acquired by high-risk sexual activity. Human papillomavirus infection spreads by high-risk sexual activity, which can lead to cervical cancer in women and other anogenital cancers in both men and women. Below are examples of high-risk sexual behaviors:

  • Several sex partners 

  • Sex partners who have had a history of: 

  • Intravenous drug use 

  • Venereal disease is a form of venereal infection (sexually transmitted diseases or STDs)

 Tips 

  •  A monogamous relationship prevents casual sex (sex without barriers such as a condom). 

  • Using a condom if you want to have sex but aren't sure about your partner's welfare.

ADDITIONAL SAFE LIFESTYLE ADVICE 

It's essential to stay happy and live your life to the fullest. Avoid dangerous habits that can obstruct an otherwise safe lifestyle. Read a book, learn new things, explore every aspect of life, be physically active. Meditate, spend some time with nature, interact with people and most importantly make every day count.

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