Good Health

Maintaining the health of your body must be one of the most important priorities that the individual is keen on to enjoy a healthy body capable of performing its functions as required, which will positively affect the quality of life he lives. In fact, this can be achieved through a healthy routine. It includes a healthy diet and a set of healthy behaviors and habits, in addition to avoiding some harmful things and habits.

How to get my body healthy and fit 2021 | Online Fitness Journal
How to get my body healthy and fit 2021 | Online Fitness Journal

How to have good health

Lifestyle change

In fact, there are a number of behaviors that are recommended to be followed to maintain the health and safety of the body, and among these tips, we can mention the following:

  • Getting enough sleep: Be sure to sleep for a sufficient number of hours per day, as lack of sleep greatly contributes to increasing the body's resistance to insulin, disrupting appetite hormones, and impairing the mental and physical activity performance of human, and here it can be said that lack of sleep is one of the most important factors Which contributes to increasing the risk of obesity and being overweight, as one study indicated that poor sleep was associated with an increased risk of obesity by 89% in children, and by 55% in adults.
  • Avoid bright light sources before going to sleep: Exposure to bright light in the evening disrupts the production of the hormone melatonin that aids sleep, and it is worth noting that special glasses can be used that block blue light from the eyes in the evening, and this allows melatonin to be produced as if it were the place. It is completely dark, that helps you sleep better.
  • Take care to exercise: Be careful to exercise sports, especially aerobic or cardiac exercises, as it is one of the best exercises that support the mental and physical health of a person, and it is an effective way through which to get rid of the excess fat that accumulates around the organs in the abdominal area; Which is one of the worst types of fat in the body, and is also considered a sport of heavyweights or bodyweight exercises; One of the best ways to strengthen the body, improve metabolism, and increase the sensitivity of cells to insulin.
  • Quit smoking: Avoiding smoking improves blood circulation in the body, improves the health of the skin, hair, and teeth, and reduces the risk of serious diseases, and alcoholic beverages should be abstained from their many health damages.
  • Ensuring the strengthening of personal and social relationships: Social relationships are one of the most important things that maintain the psychological and physical health of individuals. Studies have shown that people close to friends and family enjoy better health.
  • Visiting the doctor regularly: It is advised to visit the dentist and ophthalmologist regularly, especially with age, as dental and eye examinations give an impression of the health of the body in general, and through which it can reveal the possibility of a person suffering from diseases and other health problems.
  • Ensuring the health of the mind and its activity: In fact, there are several ways in which to maintain the activity of the mind, such as reading books, engaging in effective discussions and dialogues, solving puzzles and crosswords, and eating healthy, balanced diet.
  • Breathe fresh air: Going outdoors not only supports physical health, but also supports mental and psychological health, as it provides an opportunity to meet others and improve social relations, and exposure to sunlight provides the body with vitamin D, which is necessary to improve dental and bone health and stimulate feelings of happiness.

Nutritional advice

There are several tips and instructions related to nutritional habits that can be followed to get good health, and from these tips, we mention the following:

  • Make sure to eat a variety of foods. No single type of food can provide the body with all the nutrients needed to keep it healthy.
  • Using herbs and spices in sufficient quantities. which is due to its multiple benefits in maintaining the health of the body, samples of which are; Ginger and turmeric, as these herbs have powerful anti-inflammatory and antioxidant properties, also a variety of other health benefits.
  • Avoid burning or over-cooking meat, for despite the advantages that the body gets from eating protein-rich meat, cooking and burning it causes the formation of harmful compounds that increase the danger of cancer.
  • Drink enough water throughout the day. As this contributes to a rise within the rate of burning calories within the body, it's recommended to drink water half an hour before eating a meal.
  • Ensure the health and safety of the digestive system; this will be done by eating foods rich in probiotics, such as Yogurt, or take probiotic supplements, as you'll maintain the health of the gastrointestinal system by ensuring to eat foods rich in fiber.
  • Not to stop drinking coffee; Coffee is rich in antioxidants, and it's going to contribute to reducing the danger of developing type 2 diabetes, paralysis agitans, Alzheimer's disease, and other diseases.
  • Avoid consuming large quantities of salts, so as to avoid high vital sign, and salt are often replaced by adding useful flavorings, like spices, herbs, and garlic to food, and therefore the intake of processed foods and prepared meals must be reduced. because it contains high levels of salts.
  • Avoid consuming foods and drinks that contain tons of sugar. Sugars are considered high-calorie foods, in order that they increase the danger of obesity, and that they also cause cavity.
  • Avoid eating foods that contain large amounts of fat. because it contains tons of calories. samples of foods that contain harmful saturated fats are Butter, sausage, hamburger, cake, biscuit, and chocolate.
  • Make sure to eat foods rich in protein, such as; Meat, fish, and poultry, and actually, poultry contains less fat, and meat may be a rich source of iron.
  • Not to overeat, and to make sure that the quantities of food eaten are appropriate to take care of a healthy weight.
  • Make sure to eat breakfast. This contributes to controlling weight, by reducing the will to eat unhealthy foods during the day.
  • Eat foods rich in fiber, especially insoluble fiber, that helps prevent constipation, for example; Foods that contain whole grains, and it's recommended to eat foods that contain soluble fiber, like fruits and vegetables, as they contribute to reducing the extent of cholesterol within the blood, and that they also contribute to reducing the danger of coronary heart condition and a few sorts of cancer.
  • Make sure to erode least two servings of fish per week, and this includes fresh, canned, or frozen fish.

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