Alfred

@alfreduwu · 14 Apr 2022

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How to improve physical health

#health
To have health is not only not to present diseases, but also to enjoy a certain quality of life in relation to various areas, each of us has a great responsibility for the preservation of one's own health and the prevention of diseases, Self-care is the ability of individuals, families and communities to promote health, prevent disease, maintain health, and address illness and disability with or without the support of a health care provider.

Ways to be in good physical health:

Take care of your diet: eating properly has a great impact on our quality of life: it means providing our body with all the nutrients it needs for optimal functioning and, in addition, it helps us maintain our weight, which reduces the risk of diseases such as obesity, and the risks associated with it such as cardiovascular disease, type 2 diabetes or high cholesterol.

-Make the variety of fruits, vegetables and whole grains the basis of your diet. Remember that it is advisable to consume 5 servings of fruits and vegetables a day,

-Eat always at the same time, we know that today this can be complicated due to our pace of life, but it is advisable that you strive to achieve it. Skipping a meal usually creates a yo-yo effect, causing much more food to be consumed than needed at the next meal.

-Reduce the consumption of salt and sugar, both substances are found in excess in ultra-processed foods, so avoid them, as they considerably increase the risk of cardiovascular and metabolic diseases.

-Keep your body hydrated, it is recommended to drink two liters of water daily. Drinking water helps you eliminate toxins, helps in digestion and prevents constipation, a tip that may be useful is to add a few slices of cucumber or lemon to your water bottle, which will flavor the water and make it easier for you to drink it.


Do not drink alcohol excessively: If you consume alcohol, it is best to do so moderately, that is, do not drink more than one unit a day if you are an adult woman or male over 65 years old, or more than two if you are an adult man under 65 years old, one unit of drink is equivalent to a medium-sized glass of beer or a glass of wine, among all the health tips, this will be an incredible change in your life.

Do not smoke:If you smoke, you should be aware that, in addition to being seriously damaging your health, you are also harming that of those around you, because they inhale cigarette smoke and all its toxic substances passively.

-After 20 minutes without smoking, blood pressure decreases.
-After 12 hours the carbon monoxide in the blood reaches a normal level.
-After 3 months it improves blood circulation and lung capacity.
-At 9 months the risk of infections, the feeling of shortness of breath and coughing decreases.
At age 10, the risk of lung cancer decreases by half.

Doing sports: sport is one of the pillars of healthy lifestyles. If you think you don't have time or that your physical form isn't right, don't worry. Sport is within everyone's reach.

-Helps you stay on your weight
-Helps control blood sugar levels and reduces the risk of coronary heart disease.
-Promotes sleep quality.
-Increases self-esteem and improves depression.