That physical and mental health is closely related, as one of them in the other has both negative and positive parties, and in fact there are many factors that are in the health of the individual, so there are many things that a person should have for her on health, There are many healthy habits that are recommended to take place on public health; health problems affect many areas of life together; the level of happiness and stress for the individual, material expenditures, physical energy to accomplish daily tasks, the ability to earn a livelihood, and the ability to manage the stresses of life , It should be noted FT difficult for the individual development of healthy habits that may require a change in the pattern of thinking, but it is worth doing these changes in order to maintain their physical, psychological and emotional health, and feeling comfortable.
How to maintain health
Health can be maintained through the following:
Diet
A person needs to eat to ensure the body gets what it needs to grow properly and maintain the integrity of the body, and there are many practical advice that are concerned with following healthy diets, the most important of which are the following:
1- Reducing the amounts of sugar consumed during the day, and that By avoiding soft drinks, fruit juices, and canned foods.
2- Use small dishes when eating main meals, to contribute to the feeling of fullness in small quantities.
3- Avoid hunger and try to eat in small regular meals at least every 4 hours.
4- Rely on home-made food and stay away from ready-made foods that contain large amounts of fat and salt.
5- Working on obtaining a variety of nutrients, vitamins, and minerals through diversification in the colors of fruits and vegetables that make up meals during the day.
6- Eat three main meals during the day, in addition to eating snacks in moderation among them, with the need to allocate the largest portion of these meals to healthy foods, the most important of which are fruits, vegetables, whole grains, and dairy products that are free or low in fat.
7- Focus on healthy choices of foods by choosing lean meats, poultry, fish, eggs, legumes, and nuts, and stay away from foods rich in saturated or trans fats, cholesterol, salt, and added sugars.
8- Avoid eating large meals before bed to reduce the problem of esophageal reflux and overweight.
9- Avoid rewarding children with sugary foods.
10- Avoid eating during periods of anger and depression.
11- Avoid eating raw or undercooked meat, and work to wash fruits and vegetables well before eating them.
12- Drink enough water on a daily basis, and the appropriate amount for most individuals is estimated at approximately 8 cups.
13- Avoid alcoholic drinks and work not to exceed one cup for women, and two cups for men per day.
Physical activity
It is considered important to perform various physical activities on a daily basis, whether simple, such as walking at work, climbing stairs, and cleaning the house, which are of great benefit to the human body, as this helps to burn calories, reduce excess weight, and control blood pressure and cholesterol , In addition to reducing stress, improving cognitive abilities, and stimulating the production of a chemical compound that increases the feeling of happiness and comfort called endorphin, it also improves the overall appearance of the individual, which helps to enhance self-confidence, and regular exercise helps to strengthen Muscles, enhancing endurance, distributing oxygen and nutrients to different tissues better, in addition to helping the individual sleep faster and more deeply, which increases the body’s energy, and sport contributes to improving body balance, flexibility, and reducing the possibility of Falling in the elderly, and prevention of many diseases, the most important of which are obesity, stroke, diabetes, coronary heart disease, and high blood pressure, and in fact it is recommended to do moderate exercise for 30 minutes per day in at least three days of the week.
lifestyle
Here are more life-saving tips for maintaining health:
Quitting smoking
There are many risks to smoking tobacco products, including what affects the health of the internal organs of the human being, as it causes heart disease, mouth, throat, and lung cancer, including what affects the shape External to humans, as it leads to skin damage, the appearance of wrinkles, and collagen-boosting youthful skin, and many other problems related to smoking, and it is advised to stop smoking in all its forms.
Mental Health
It is advised to set aside a daily time for activities. And fun and personal hobbies Provide comfort for oneself, such as; reading, cooking, listening to music, enjoying laughter and watching funny programs that play a role in treating some diseases. It is also advised to break the daily routine and go out to go for a walk and try new fun things, communicate with family and friends and avoid staying alone, in addition to To the necessity of thinking in a positive way toward things, renewing mental activity and getting rid of guilt and caring for work.
Good sleep
Having enough sleep at night helps reduce stress and stress, increase productivity, and improve mental activity, so it is advised Avoid caffeinated drinks after two o’clock in the afternoon, and try one of the relaxation techniques such as meditation in the evening, and sleep for eight hours at night.
Conducting medical examinations
It is recommended to do some medical examinations and see a doctor from time to time to check on health, and perhaps one of the most important These tests: blood pressure level, cholesterol level, and blood sugar level.
Body Weight Control
The Body Mass Index can be used to ensure that weight is within the normal range, as it depends on its weight The length of the individual, and in fact the indicator is considered normal in the event of Trouw The value is between 18.5 and 24.9 kg / square meter, in addition to the importance of measuring the waist circumference of the individual, which expresses the extent of fat accumulation in the abdominal area. Abdominal obesity is one of the signs of an increased likelihood of an individual suffering from heart disease and type 2 diabetes. The normal value for measuring a men’s waist circumference is less than 101.6 cm, while for women it is less than 88.9 cm.
Skin protection
It is important for the individual to reduce the time during which the skin is exposed to sunlight, with the need to wear protective clothing and hats when leaving the house , And use appropriate sunscreen on exposed areas m The skin throughout the year.