Keeping your health up to date is essential for those who want to live long and with quality of life. Taking care of her is not so difficult, and with some simple tips applied in everyday life, you can feel the difference.
Check out some habits to keep health up to date
With good nights sleep
Sleeping well is important to keep your immune system functioning properly. The amount of hours needed to be rested can vary according to each one, but the ideal is 7 to 9 hours of sleep a day.
Getting a good night’s sleep is essential for staying healthy.
Quality sleep ensures other health benefits , such as the production of leptin, a hormone that ensures the feeling of satiety and is important in preventing obesity.
On the other hand, sleepless nights can have several negative effects, such as high blood pressure, since lack of sleep can be understood by the body as a stressful situation.
To ensure quality sleep, it is worth paying attention to some aspects such as mattress density, pillow quality, brightness and room temperature. It’s also important to avoid watching TV or using your cell phone close to bedtime.
Keeping a balanced diet
Eating well involves taking care of the quantity and quality of what you consume. The best way is to include functional foods in your daily diet, which add benefits and prevent diseases.
It is also important to reduce the consumption of sugar, salt and processed foods. When seasoning meals, the ideal is to prioritize seasonings such as herbs and spices.
Having a balanced and healthy diet is a great example of how to keep your health up to date.
A balanced diet is one that contains at least five servings of vegetables , greens and fruits every day. Also, whole grains and cereals cannot be left out.
Eating well is also about having every meal. Breakfast is especially important, as eating early in the morning helps to avoid taking in extra calories throughout the day and gives the body enough energy to face the day.
With regular physical exercise
Being in the habit of practicing physical exercises regularly is important for physical and mental health, contributing to longevity and quality of life.
Practice also helps to prevent or treat various chronic diseases . According to the World Health Organization (WHO), performing physical activity is effective in preventing and controlling cardiovascular diseases (such as high blood pressure, heart attack and stroke), type 2 diabetes and different types of cancer.
Exercise contributes to health
In addition, it also contributes to softening symptoms of depression and anxiety, reduces cognitive decline and improves memory. Recent studies point to benefits related to the prevention of common aging conditions, such as osteoporosis and sarcophagi.
Modalities such as running, bodybuilding, dancing and Pilates improve blood circulation and balance hormone levels, reduce gastrointestinal transit time, strengthen the heart, muscles, bones and immune system .
Not forgetting hydration!
Eating well and exercising frequently is not enough. It is also necessary to take care regarding the hydration of the body, as this is fundamental to guarantee its proper functioning. The ideal is to drink at least two liters of water a day.
For those who like to vary, coconut water and natural juices can be interesting alternatives, but plain water should still be the main source of hydration.
Drink water regularly throughout the day
Consumption of items such as soft drinks should be reduced or even left off the menu. In addition to not offering any nutrients to the body , they are rich in substances that are harmful, such as preservatives, dyes, sodium and sugar.
As obvious as it may seem, this guidance is necessary because many people forget to drink water throughout the day, or simply underestimate the importance of staying hydrated for health and to avoid dehydration.
A good idea to avoid going hours without drinking water is to always carry a stocked bottle with you.
Taking leisure time
Our daily life should not only consist of work, homework and other commitments. Taking time out for leisure and entertainment or to take care of yourself is also essential to keep your health up to date.
A good idea is to invest in a hobby, such as dance classes, a course that interests you, or hiking somewhere nice.
Take time to relax and do the things you love.
Knowing new places can also help to make the routine more relaxed and less stressful. Choosing a different place for lunch or catching a movie at the end of the work day are some light and pleasant activities.
The important thing is to relax, have fun and be distracted . Getting out of the routine and resting your body and mind are very important factors to feel good and happy and, of course, to preserve your health.
Taking care of social life
Health, according to the WHO, is composed of a tripod linked to the complete state of physical, mental and social well-being. Therefore, one of the most important factors to keep your health up to date is socialization.
With medical follow-up and check-ups
As important as adopting the habits mentioned so far is keeping your health exams up to date.
Regular medical evaluation allows the practice of preventive medicine , which brings together a set of techniques and prevention strategies for early intervention in the course of possible illnesses.
Popular wisdom says it all when it says that prevention is better than cure. After all, leaving to seek the doctor only when signs that health is not going well is not a good idea.
Checkup with the doctor may include laboratory tests and imaging tests. It must be carried out frequently, and not just in cases of illness or predisposition to the development of certain health problems.
Have a doctor you trust and perform periodic consultations and exams.
The periodicity of follow-up will depend on the age group and other risk factors.
As we could see in this article, keeping your health up to date is a matter of habit. That is, it requires willpower and discipline. But this is a small effort to have a healthy and well-being life.