With small changes in your daily life, it is possible to protect yourself from illnesses and live a healthy, happy, and long life. A healthy and long life is the greatest wish of everyone … But it is necessary to strive for it. Let’s have a look, what we can do for a healthy lifestyle.
Eat a balanced diet
Starting the day with a solid breakfast is a must for a healthy lifestyle. Our brain needs energy as there is no nutrition during sleep at night. When eating a balanced diet, the first thing to pay attention to is to consume seasonal vegetables and fruits. Fruits and vegetables grown in the season are healthier and do not require a special environment and support. It is necessary to have three main meals and three snacks a day. You should drink plenty of water, choose foods that are low in fat and proportional to carbohydrates and protein.
One of the most important sources of energy required by mental activities are fruits. The only energy of the brain other than oxygen is glucose. Glucose is readily available in fruits. Sugar taken with other foods is burned in the stomach and converted into glucose. Therefore, we must eat fruits on an empty stomach. Fruits should be consumed 30 minutes before or three hours after meals. Fruits took while the stomach is full; lose their nutritional value by remaining in the stomach, and it exhausts the whole digestive system as it will ferment there. Minerals (calcium, copper, iodine, iron, zinc, etc.) are found in vegetables and fruits and are important for cell protection and healthy teeth, bones, and skin structure.
Minerals also play a role in many other regulatory functions such as heart rhythm, blood pressure, and fluid balance in the body. It is necessary to eat at least a few fruits and vegetables a day, a bowl of fresh yogurt in the evening, plenty of water, fish several times a week, and a glass of milk every day. It is best to meet the body’s needs with nutrients, but additional supplements can be taken if necessary. If we feel guilty about dessert escapes, we will try to eat less sweet.
Furthermore, you have to know that 10 million cells die every minute in our body and the same amount is renewed. Our whole body is renewed in an average of 100 days (except brain and nerve cells). Irregular malnutrition disrupts the regeneration system. The skin loses its vitality and freshness, and most importantly, it becomes susceptible to diseases. There may be fatigue, fatigue, headache. Thought and memory systems become blurred. For these reasons, we should pay attention to a regular and healthy diet and we should not live to eat, we should only eat for a living.
Stay away from alcohol and smoking
Smoking should never be among our habbits, and help should be sought if necessary to quit. Studies have shown that even nicotine in the clothes of parents who argue that they do not smoke and drink near their children affects children. Cigarets especcially may cause heart and circulatory system diseases, respiratory system diseases, and cancer (lung, esophagus, mouth, nose and throat, larynx, pancreas, kidney, leukemia). If you smoke, you can immediately set yourself a quit date and start by telling those around you. Less alcohol is the decision most harmful. Harmful effects begin to occur when a small amount (eg a maximum of seven glasses of wine per week) is exceeded.
Do some gardening work for a healthy lifestlye
Did you know that working in the garden burns a lot of calories and is good for our well-being? Plant some vegetables in your garden or grow a few small plants in your apartment for a healthy lifestyle. There are plenty other health benefits of gardening.
Just one thing is for sure – Gardening will make you a happier person!
Do some sports
It is the evening when the body is most ready for sports. However, sports can always be done. Activities that will work the legs, abdomen, arms, chest, and waist muscles are very important. If you are going to do it all your life, 10 minutes of light jogging and 10 minutes (shuttle, side shuttle, foot stretching) movements per day will be sufficient. It should be at least 20 minutes if you can exercise three times a week, and at least 45 minutes if you spend less time on sports. It is very important to do sports in a balanced and regular way. Exercising for a long time every day tires the muscles.
It should not be forgotten that our muscles also need rest. Yoga and meditation are very beneficial for heart health. Nitric oxide level in the body increases during meditation. This substance is very important for vascular health. Nitric oxide is a molecule produced naturally in the body that is transported through the blood. It helps to dilate vessels, lower blood pressure, and protect from diabetes and cancer. It is mostly found in the nose. When deep breathing in yoga and meditation, this substance fills the lungs. Sport is also a source of happiness, as it is something that allows a person to rest actively and is something he does for himself.
A healthy lifestyle includes regular sleep
We must allow our immune system to rest if we want to maintain a healthy lifestyle!
Because immunity and a sound sleep are two interdependent things! Chronic insomnia causes your immunity to be damaged and prevents your body from fighting illness.
Stay out of the sun
The sun’s rays, which are a source of vitamin D but cause cancer and aging, should be tried to be exposed in the morning and evening. The sun rays we will take vitamin D from are between 11.00-13.00 noon. The benefits and damages of going to the sun during these hours should be evaluated well. Vitamin D is also an antioxidant, supports the immune system, daily oral intake is recommended.
Keep your brain active
Puzzles, intelligence games, intelligence questions, and memory techniques keep the brain active. But don’t strain your brain when you get tired. A 20-page book that you will read every day, the spices you use in your meals (especially turmeric, saffron, cinnamon) help keep the brain active. Every day, try to get new tastes in every area.
Take control yourself
It is also useful to control the body and to detect new bumps and moles, especially in and after showering. It is very important to detect breast cancer and newly emerging, shape-changing nevi (moles) early.
Very important for a healthy lifestlye – Stay clean
Take care to keep your body clean. Take a bath at least twice a week or once every three days. Use cleansing tools such as soap, washcloth, and shampoo, and scrub thoroughly all over your body. Take care of toilet cleaning and wash your hands frequently with soap. Many infectious diseases spread through the hands, so don’t forget that.
Get vaccinated
Adults now also have a vaccination schedule. We must be protected from the diseases that we can be protected and vaccinated. We must be vaccinated against seasonal flu, which causes deaths every year and affects our workforce. Pneumonia vaccine and shingles vaccine is recommended for those with chronic diseases. It is necessary to have a tetanus vaccine every 10 years. HPV vaccine should be given to all girls to be protected from cervical cancer.
Learn to deal with stress for a healthy lifestlye
Find healthy ways to deal with stress. Because stress hormones damage the immune system. You can support your immune system by fighting stress with methods such as yoga, listening to music, walking, regular laughter, and massage. Good social relations, being with loved ones, hugs; reduces stress and tension. With the hug, the person overcomes the fear of loneliness and feels loved. Being happy is also important in dealing with stress.
