Maintaining good health is a matter of the present and the future. This is because the decisions we make today will certainly affect our well-being for years and years to come. For this reason, we must now look for healthy living habits. There are diseases that we can not prevent. On the other hand, there are also those who already have their known causes. Thus, it is worth adopting simple postures on a daily basis to decrease the chances of them appearing.
Below, check out some tips to stay healthy! Maintain a healthy weight. Maintaining a healthy weight goes far beyond aesthetic problems. Excess weight increases the risk of diseases such as diabetes, high blood pressure, hypercholesterolemia, certain types of cancer, depression, infertility, and orthopedic and respiratory problems. Therefore, it is worth consulting with a nutritionist to find out your ideal weight, in order to create strategies to stay there instead of losing weight and gaining weight consecutively.
Here it should also be noted
Exercise regularly. Regular physical exercise certainly brings several benefits to the body. Among them are: strengthening the immune system; reduction of LDL (bad cholesterol); decreased anxiety and stress due to endorphin release; regulation of insulin production, helping to prevent diabetes; control of hypertension; facilitate digestion and intestinal transit; reduction of depression; increased disposition and energy. Here it should also be noted that the quality of life of people who engage in physical activities increases significantly, regardless of age and type of exercise practiced.
Sleep well. In addition to relaxing, a good night’s sleep allows your body and mind to rest properly, ensuring that your energies are renewed for the next day. During the different phases of sleep, the body goes through several processes that include:
- energy saving;
- tissue restoration;
- increased muscle mass;
- growth hormone (GH) release);
- memory consolidation and learning.
In addition to causing physical and mental stress
In this way, when we do not sleep well and wake up at night, we return to the first phase of sleep and alter the processes of the deeper phases. Reduce stress. In addition to causing physical and mental stress, excessive stress can lead to the appearance of psychological diseases and increase the risk of cardiovascular complications.
Among the main signs of stress are mood changes, changes in appetite, anxiety, attention problems and a feeling of constant wear and tear. So be aware of your body’s signals and remember that life is a matter of balance. Free time is necessary for relaxation and Prevention of stress, after all, no one lives simply by working. Look for a healthy diet. In addition to causing weight gain, overeating unhealthy foods – such as those rich in saturated fats, sodium and sugars-significantly increases the risk of developing diseases such as diabetes, hypertension, obesity and cancer.
A good diet consists of several meals throughout the day, which contain healthy foods and balanced nutrients. The Brazilian Society of food and nutrition (sban) recommends 10 Steps for healthy eating:
- eat at least three meals and two healthy snacks a day;
- include in daily meals six servings of the group of cereals, tubers and roots;
- consume at least three servings of vegetables and three or more servings of fruit every day; eat
- beans and rice every day – this is a complete combination of protein; eat three servings of milk and
- dairy products and one serving of meat, poultry, fish or eggs a day;
- consume one serving of vegetable oils, olive oil, butter or margarine per day-at most;
- avoid industrial juices, soft drinks, cakes and sweet and stuffed cookies;
- reduce the amount of salt in food;
- drink at least two liters of water a day;
- practice at least 30 minutes of physical activity every day and avoid alcohol and smoking.
Do not overdo the drink. Studies show that excessive consumption of alcoholic beverages is directly related to the emergence of chronic non-communicable diseases, such as high blood pressure and diabetes, in addition to certain types of cancer. Other health disadvantages of alcohol consumption are changes in the physiology of the gastrointestinal system, which leads to disturbances in the absorption of nutrients such as B and D vitamins.
Get regular medical care the routine visit to the doctor should be a custom adopted by all and not an exception when specific health problems occur. Regardless of age, it is important to maintain regular medical supervision, the frequency of which may vary depending on the age range and other risk factors.
Get regular medical care the routine
In addition, specific preventive tests for each sex and age should be carried out. Indeed, changes and diseases diagnosed at the beginning, when they do not yet have an effect, are more likely to be controlled and cured. Use sunscreen. Brazil is one of the countries with the highest level of solar radiation. For this reason, it is important to redouble attention and take a series of additional skin care. Sunscreen should always be used, even on winter days, as the levels of ultraviolet rays are high throughout the year.
On a daily basis, it is recommended to use the SPF 15 protector when going out in the sun or outdoors. It prevents the appearance of spots and wrinkles on the skin and, most importantly, it is one of the main ways to prevent skin cancer, the most common type of cancer in Brazil. It is important to mention that the protector should be chosen depending on the type of skin. Those designed for dry skin have more moisturizer in their composition or are based on lotion.
If your skin is oily, the protector should be oil-free or similar.
Pay attention to your body. Currently, most people have a hectic routine, sharing their time between studies, work, family and social relationships. Therefore, one must be aware of the excesses imposed on the body and mental health. When you feel pain or fatigue, slow down and look for ways to relieve tension and fatigue. Respect your time and take breaks if necessary – rest of body and mind is necessary and must be respected. Finally, remember that the body changes its capabilities over the years, and therefore it is also necessary for us to change habits, so that they are in accordance with the current scope of our organism.