TIPS FOR HEALTHY LIVING

what is healthy liviing.

Health living involves more than physical health, it also includes mental and emotional health.

This article gives tips on how to promote a healthy lifestyle; it includes major components that are considered to be part of a lifestyle that leads to good health.

(1). Healthy eating tips(diet and nutrition)

All human have to eat food for growth and maintenance of a healthy body, but we humans have a different nutrition requirements at different stages in our life. for example, infants may require feeding every 4 hours untill they gradually age and begin to take in normal pattern of eating times per day as young kids.

Tips.

(a). Eat three healthy meals a day(breakfast, lunch and dinner); it is important to remember that dinner does not have to be the largest meal.

(b). The buck of food consumption should consist of healthy foods, vegetables, whole grains, and fat-free or low-fat milk products.

(c). Choose food that are low in saturated fats, trans fats, cholesterol, salt (sodium), and add sugas; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.

(d). Avoid sodas and sugar-enhanced drink because of the excessive calories in the sodas and sugar drinks;diet drink may not be a good choice as they make some people hungrier and increase food consumption.

(e). if a person is angry or depressed, eating will not solve these situations and may make the underlying problem worse.

(f) avoid eating raw or undercooked meat of any type.

(g). Cooking food (above 165 F) destroys most harmful bacteria and other parthogens; if you choose to eat uncooked food like fruits or vegetables, they should be thoroughly washed right before eating.

(h) Control portion size: ear the smallest portion that can satisfy hunger and then stop eating.

(2). physical activity and excerise.

physical activity and exceriseis a major contributor to a healthy lifestyle; people are made to use their bodies, and disuse leads to unhealthy living.

Tips.

(a) Regular exercise can prevent and reverse age- related decreases in muscle mass and strength, improve balance, flexibility and endurance. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity and high blood pressure. Regular weight-bearing excerise can also help prevent osteoporosis by building bone strength.

(b). Regular fitness can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs and opening jars.

(c) Thirty minutes of excerise, at least 3 to 5 days a week is recommended, but the greatest health benefits comes from excerising most days of the week.

(d) people are never too old to start exercising even frail, elderly individuals can improve their strength and balance with excerise.

(e). children also need excerise; playing outdoors is a good beginning.

consequences of physical inactivity and lack of excerise.

✓  physical inactivity and lack of excerise are associated with heart disease and some cancers.

✓  physical inactivity and lack of excerise are associated with type 11 diabetes mellitus (also known as maturity or adult- onset, non-insulindependent diabetes.)

✓. physical inactivity and lack of excerise contribute to weight gain.

(3) Mental health

Healthy living involves more than physical health; it also includes emotional it Mental health. the following are some ways people van support their mental health and well-being.

Tip.

(a) Get enough sleep daily; the CDC recommends the following by age group (nap inclusive); 12-18 hours for birth to 2 months, 14-15 hours for 3-11 month of age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11 hours for 5-10 years of age, 8.5-9.5 hours for 10-17 years of age and those 18 and above needs 7-9 hours of sleep. Elderly people need 7- 9 hours but do not sleep as deeply and may awaken at night or wake early.

(b Try something new and often (eat a new food, try a different route to work

(c) Do some mind excerise eg. reading, playing puzzles etc.

(d) Do something relaxing in your leisure time like sports or hobby.

(e) interact with people.

(f) learn ways to say "no" when you do not want to do/be involved with issues.

(g)sek help and advice early if you fell depressed,have suicidal thoughts, or consider harming yourself.

(h) have friends; social support system lead healthier Lives.

(i) Be pleased with your achievement. big or small.

(j) Have fun(go on trips with someone you love, go shopping, do not let vocation time slip away).

(4) Avoid tobacco use

Tobacco use is the most important preventable illness, according to the national cancer institute (NCI). Tobacco use was estimated to be the cost of 443,000 deaths in 2010 in US.

Adverse consequences of tabacco use.

✓ Tobacco use cause Cancer of the lung, mouth, lip, tongue, oesphagus, kidney and bladder.

✓ Tobacco use cause atherosclerotic arterial disease (hardening and narrowing of arteries) that can lead to heart attack, stroke and lack of blood flow to the lower extremities. It also further increase the risk of heart among subject with elevated cholesterol, uncontroled hypertension, obesity, and a sedentary lifestyle.

✓ Tobacco use caused an estimate 20% of chronic lung disease such as chronic bronchitis, emphysema and cause pneumonia in those with chronic lung disease. the CDC in 2011, estimate that 90% of deaths from chronic obstructive lung disease (COPD) were due to smoking.

✓ pregnant women who smoke are more likely to deliver baby low birth weight.

adverse consequences of excessive alcohol consumption.

--- chronic, excess alcohol consumption is the major cause of liver cirrhosis

--- liver cirrhosis can cause internal haermorrhage, fluid accumulation in the adomen, easy bleeding and bruising, muscle wasting, mental confusion, infection, and in advanced Cases, coma, and kidney failure.

--- live cirrhosis permit liver cancer.

--- alcohol is a significant case of injury and death from home accident.

ADDITIONAL TIPS FOR HEALTHY LIVING.

Although they are many other many risk behavior that may impede an healthy lifestyle (for example working with toxic/ radioactive materials, drug addiction, travel to area with endemic disease), there are too numerous to cover in this article so I personal advise you to read topics on medicinnet.com, eMedicineHealth.com or webMD.com, they provide articles/tips to avoid health related problems.

 

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