It is true that science is making great strides in developing solutions to increase health and achieve a cure for illnesses that, just over a few decades ago, sounded like almost invincible threats. However, a pill capable of prolonging human life with quality and preventing most diseases has not yet left the benches of pharmaceutical laboratories or universities. One of the most effective ways of doing at least a part of this apparent miracle is actually adopting healthy habits or, for those who are far from walking the line, changing their lifestyle.

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Unbalanced diets

Take the example of cancer. Although there are risk factors that we cannot change, such as age and family history, others are subject to modification. So much so that the American Cancer Society attributes a third of deaths from this cause to maintaining unbalanced diets and lack of physical activity. Likewise, several studies have already demonstrated the association between the reduction of heart diseases and the combination of regular physical exercise, adoption of the Mediterranean diet – rich in fish, nuts, and extra virgin olive oil –, weight control, and, of course, smoking distance.

Good health and prevention

In addition to these habits, other attitudes, some more laborious, others less, are behind the maintenance of good health and the prevention of illnesses and organic imbalances, even if momentary. The good news is that often a single change can bring multiple benefits. When we sleep better, we not only manage to be more willing to face the challenges of the next day, with less stress, but we also help to improve metabolism and prevent obesity, which, among other damages, causes diabetes, a disease associated with cardiovascular events such as acute myocardial infarction. The fact is that the daily incorporation of healthy habits has a systemic positive effect on the body.

Talk to your doctor and start working on your health right now. If you need help, seek psychological support.

 

Tips for maintaining health

• Do not smoke.

Cigarettes contain around 4,700 harmful substances and are implicated in cardiovascular problems, various types of cancer, and lung disorders, such as chronic obstructive pulmonary disease, among others.

 

• Practice physical exercises.

The World Health Organization recommends a minimum of 150 minutes of moderate physical activity per week. Whenever possible, go to places walking or cycling. Regular physical exercises help to lose weight & gain healthy in life, raise self-esteem, prevent illness and improve mood.

 

• Eat healthy life food.

Opt for real food, prepared at home, with natural foods. Processed products, such as frozen preparations, instant noodles, mixes for soups and cakes. Ready-to-eat sauces and seasonings, or ultra-processed products, such as sausages, sausages, and nuggets, carry a lot of salt, and sugar. And harmful fats for the body.

 

• Reduce salt consumption.

Excess sodium, present in salt, is related to high blood pressure and chronic kidney disease. Read product labels, avoid taking those rich in sodium. And replace part of the salt in recipes with herbs. Important: do not bring the salt shaker to the table.

 

• Drink water.

Experts prefer to use, as a parameter, not the number of liters or cups. But a sufficient volume to make the urine pale yellow. Just avoid the intake of water and other liquids during meals. So as not to dilate your stomach and end up eating more than you really need.

 

• Avoid soft drinks.

Avoid those that don’t have sugar and prefer to eat fruits rather than turn them into juices. The organism takes longer to metabolize sucrose from fruit pieces. Postponing the feeling of satiety, and the ingested fibers help the intestine to function.

 

• By the way, consume fiber.

Men should get 34 grams and women 28 grams, according to the National Diabetes Care Association. In addition to fruits, fiber is found in vegetables and whole grains. They are important for the health of the digestive tract. Help lower cholesterol and control weight, and help prevent bowel cancer.

 

• Avoid alcoholic beverages.

It is not possible to talk about a green light in terms of alcohol, given the damage that alcoholism does to the physical and mental health of the addict and his family nucleus, but wine has some quality in this area since it has resveratrol, an antioxidant that protects against cardiovascular diseases. However, do not exceed one cup per day.

 

• Wash your hands.

It is essential to maintain this habit, especially before eating and cooking, as well as after using the bathroom, to avoid contamination with possible infectious agents.

 

• Control the stress.

One of the vital factors in this regard is managing time well, dividing it better between work, leisure, and routine activities at home. Also, find an outlet. Physical activity usually takes care of this message and still adds other benefits.

 

• Take care of your affective and social bonds.

Keep a circle of people, friends, and relatives, who you can count on to share your problems, celebrate your achievements, and have fun.

 

• Sleep well.

Lack of sleep alters metabolism and can end up resulting in overweight and resistance to insulin, a hormone that puts energy into cells, with a consequent risk of developing diabetes. To get the pillow right, don’t overeat at night or exercise before bed. When you go to bed, turn off all electronics and turn down the light in the room, as well as the noise.

 

• Use sunscreen.

The sunscreen must have an SPF of 30 at least for fair-skinned people, and an SPF of 15 at least for people of African descent. In addition, exposure to the sun should occur at times of lower ultraviolet radiation (before 10 am and after 4 pm).

 

• Go to the doctor periodically.

Get a healthy life check-up once a year or as recommended by your doctor. If you have any symptoms between one appointment and another, see your doctor or emergency service.