What is health?
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(Note: Please refer to WHO definition which gives the best definition of health.)
Let us try to understand health in some interesting ways.
Suppose you look fit physically. You may look like a healthy person to anyone out there. But only you as a person know what's going on in your mind, your lifestyle, and what other attributes have an impact upon you.
A person whose outward appearance and physique look absolutely fine doesn't need to be healthy. To confirm his health status, one needs to assess the other factors too.
For example:
We all are stressed at times, some for a brief period while others experience long-term stress, anxiety, or even more serious mental problems. In such cases even if the physical health is alright the mental health is compensated and we cant define it as health
Nowadays mental health problems are on rising due to the stressful lifestyle and environment.
Increased strain on mental health eventually disturbs the physiological functions of the body leading to various health problems. For example, an anxious person or person with depressive disorders would have a change in food and sleep patterns. loss of appetite may deteriorate the health of the person in such cases. If the person does not sleep properly then also his bodily functions would get affected negatively.
Tiring work hours and all-day physical labor may affect the physical as well as the mental health.
Since our childhood, we have grown up hearing from our elders, if you want to stay fit and healthy follow the golden rule:
Early to bed, early to rise; makes a man healthy, wealthy, and wise.
So true is that one! Really we need this rule to be implemented in our fast-growing and hectic lifestyles. We need to switch on to healthy practices that aid us in staying fit and healthy. This is the need of the hour and the early we realize it, the early we would come back to a healthy track.
Apart from the Sleep and wake-up rule, we need to change our food habits too. Just walk down any busy lane in your street and you will find loads of people hovering over the fast-food or junk food stalls. It is not bad to eat somedays but always craving for the same and cutting off the healthy and nutritious food items from your menu can adversely affect your gut's health, this, in turn, can lay a foundation for other serious health problems.
It has become increasingly common to watch the news of a person in his twenty or thirties suffering from heart or kidney problems. Moreover, the risk of gastrointestinal disorders also has increased due to faulty food habits.
Health is neglected when we don't take it seriously and when we procrastinate. We take things to be casual and avoid the healthy habits by simply saying I will follow from tomorrow and believe me in most cases, tomorrow never comes. People only say to make themselves feel less guilty. They continue to follow the same unhealthy lifestyle until they are on the verge of any serious trouble.
What are the simple healthy habits?
Healthy Habits are the daily activities that are determined and carried out to stay fine and healthy.
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Let us know the simple yet effective 20 tips to stay super healthy.
20 Tips to stay healthy
1. EAT A WELL-BALANCED DIET
Everyone should eat a well balanced diet. A balanced diet is one that consists of carbohydrates, proteins, fats, vitamins and minerals along with water. Fresh fruits and vegetables, cereals, pulses, dairy products all must be consumed in a balanced form.
2. EAT SMALL PROPORTIONS OF FOOD AT REGULAR INTERVALS INSTEAD OF OVEREATING.
Overeating is a wrong eating practice. It is said that we should eat one morsel less than our hunger. It is good for active stomach functioning. Our stomach needs time to relax so overloading with excess of food will not let the churning process stop even after 4 hours and this can affect our stomach health leading to other health problems, too. A normal digestion can take up to 4 hours to finish in our stomach.
Indulge in a habit of eating lesser proportions at a time. Eat small meals that have more satiety value. e.g. a sprout salad, boiled potatoes, legumes all make you feel full with less proportions. It can also serve as a healthy alternative for weight loss.
3. DRINK ENOUGH WATER AND FLUIDS THROUGHOUT THE DAY
Fluids are essential for body's physiological processes such as metabolism, digestion, absorption, reabsorption, excretion and intracellular functions. It also helps to hydrate our skin cells and body. Have at least 6-8 glasses of water a day. It can vary depending your body size and gender. Water helps our kidneys to work effectively. Have clear juices and other healthy drinks too.
4. TRY TO ADD A FRUIT AND A VEGETABLE TO YOUR DAILY MENU
Fresh fruits help to supplement the micronutrients such as Vitamins and minerals. It is good to eat one fruit daily. Fruits and vegetables are rich in fiber content and thus help in proper digestion of food. It is good to have at least one fruit and one vegetable daily.
5. NEVER SKIP YOUR BREAKFAST
Breakfast is the first food that you eat in the morning. It is really important to have breakfast as it regulates our blood sugar level and provides energy for whole day. Many people skip their breakfasts in order to lose weight faster but it is not a recommended practice by expert nutritionists and dietitians. You can have a glass of milk and fresh fruits.
6. CHEW YOUR FOOD AT LEAST 30 TIMES(just a number, but the intent is to chew food properly to a fine consistency) SO THAT THE DIGESTION BECOMES SMOOTH AND EASY.
Chewing food properly lets it mix with good amount of saliva and aids in better digestion right from the mouth. It also reduces the workload of stomach.
7. AVOID HAVING THE CONTRAST FOODS TOGETHER
For example, milk with lemon, curd with milk, and many others. Contrast foods have different nutritional values and may interfere in each others' metabolism and absorption. It can upset your tummy too.
8. NEVER PEEL OFF THE FLESH OF THE FRUITS THAT CAN BE EATEN WHOLE
Fruit skins are a good source of fiber and thus help in bowel emptying. Peels have high nutritional values, are great in antioxidant properties and are good for our health.
9. WASH THE FOOD ITEMS SUCH AS GRAINS, PULSES, FRUITS, VEGETABLES, ETC. PROPERLY WITH WATER BEFORE CONSUMING
Almost half of all the diseases of the gastrointestinal tract are a result of consuming contaminated food products.
10. EATING WHOLE RAW VEGGIES AS SALAD IS ONE OF THE BEST HEALTHY PRACTICES
Include a plate of salad daily in your menu. Salads are good for gut health and they make your tummy feel full faster.
11. INCLUDE FRUIT JUICES AND OTHER LIQUIDS SUCH AS BUTTERMILK IN YOUR DIET
These can aid in better digestion.
12. MAKE YOUR SLEEP PATTERN REGULAR. AVOID LATE NIGHT SLEEP AND LATE MORNING WAKE-UPS
This disturbs the circadian rhythm of the body and affects your physiological functions of the body.
13. WALKING IS ONE OF THE BEST HEALTHY HABITS AND EACH ONE OF US MUST WALK EVERY DAY
Walking improves the functions of the muscles and joints. it helps in increasing the metabolism of the body, persistent walking keeps the cholesterol level in control, and helps in maintaining the heart health.
14. FOLLOW YOUR HOBBIES, WHATEVER IT MAY BE SINGING, WRITING, MUSIC, OR ANYTHING ELSE. JUST HAVE FUN IN DOING WHAT YOU LIKE
Hobbies are a great way to keep yourselves in a contained and happy zone where you don't allow your tensions and anxiety to enter. do whatever you feel makes you relaxed and light. this has a great impact on your mental health. cracking jokes with friends and going for outings can also help you relieve the stress.
15. STAY AWAY FROM ADDICTIVE ITEMS. JUST STAY AWAY AND THERE IS NO ALTERNATIVE TO IT. I DON'T KNOW WHY PEOPLE SAY REDUCE THE AMOUNT OF LIQUOR OR TOBACCO AND Why?
What is the need of giving the option? Instead, teach your kids, right from childhood about the harmful effects of addictive or abusive products.
Teach them not to even take a glance at these items, they should understand it is not good for them: not now and not ever later in life when they grow up.
Smoking and alcohol or substance abuse are the major risk factors for all the major non-communicable diseases that are surfaced as the global burden of health.
16. RELAX. RELAX AND JUST RELAX
Let your thoughts not disturb you to such an extent that you fall for some mental health problem. Instead, try out the amazing relaxation techniques that help you in alleviating mental stress.
YOGA AND MEDITATION ARE THE MOST POWERFUL TECHNIQUES ONE SHOULD INCORPORATE IN DAILY LIFE
Yoga is an internal healer and it works miracles when followed regularly without a miss. Meditation helps you focus on your mental health and relaxes your mind.
17. EXERCISE DAILY OR AT LEAST TWICE IN A WEEK
No gym- no problem. No heavy workouts- no problem. Just exercise daily at home on your own and if that's hitting hard on your schedule, make sure you spare at least two days for your exercise. Aerobics has a major role in maintaining your health. Add up this healthy exercise to your routine
18. DO EYE EXERCISES TO KEEP YOUR EYES HEALTHY.
We all know due to the increased screen time, the organ hugely affected are our eyes. Burning and dry or itchy eyes are the most common eye problems and to keep them at bay we should do eye exercise when we wake up and before sleeping. Please consult your eye doctor for more information on eye exercises.
19. ENGAGE IN HEALTHY CONVERSATIONS WITH FAMILY AND FRIENDS.
This lays a foundation for your good social health. This also means staying away from anything impulsive or offending or harmful for you. simply walk away from the nuisances.
20. FOLLOW YOUR MIND AND TRY TO IMBIBE THE RELIGIOUS PREACHINGS AS THEY HAVE EXTRAVAGANT EFFECT ON YOUR PERSONALITY AND PERSON AS A WHOLE.
Religion teaches us many good things and such knowledge helps us grow as a better individual of the society.
Conclusion
Follow the above tips to better health and try to incorporate them in your day-to-day life as they would help you stay fit and healthy and keep diseases at bay.
P.S: I am not a fitness expert. This information is for educational purpose only and not a substitute for medical advice.
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