Health care and fitness | How to stay fit forever

10 min read

What is good health?

In today’s age, the more we are moving away from the natural, the more we are damaging our health. For good health, we need to be socially, physically, and mentally healthy.

We cannot say that we are perfectly healthy in the absence of disease. good health is what we need to be fitter, more productive, and lead a healthy life. If we look at it, the word health also means mental, physical, and emotional well-being. We can say that health is a positive concept that emphasizes personal resources1, and social and physical abilities.

If we want to maintain our good health, we need to do things like make smart lifestyle choices, get tested, and eat a good diet. Such as grains, fresh fruits, vegetables, and foods that are high in fiber, in addition, we should be physically active, exercising, getting up early in the morning and taking cool morning air and walking, getting enough sleep, going to bed early at night, to get up.

Early morning. To live a healthy and fit life, here we will mention some tips that will be very beneficial for you in the future life.
We’ll show you how you can stay healthy and fit with little effort.

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If you want to be fit and healthy, you should wake up early in the morning and exercise. Regular exercise will benefit both our mental and physical health. If we exercise regularly early in the morning, we won’t need to sweat it out in the gym. If we do just 75 minutes of vigorous aerobic activity a week, it will have a very positive effect on our body.

It can include dancing, cycling, brisk walking or even doing housework. It will improve our mood, improve our heart health, be good for our brain health, strengthen our ligaments and bones, and help us reduce the risk of chronic diseases.

Take a healthy diet:

To achieve good health, we should eat a combination of fruits, vegetables, nuts, grains, and other foods. We should have a balanced diet. We should consume vegetables and fruits in our diet daily and eat each fruit according to the season. Because such foods will not contain additional chemicals or artificial ingredients.

But nowadays many foods are processed to make them taste good and have a long shelf life, which is very dangerous for health, whereas natural things provide us with more vitamins, minerals, and nutrients and this is nutritionally beneficial. are rich in which give us energy and make us healthy and also reduce many of our health problems.

We should not consume foods that contain trans fats, salt, artificial sweeteners, or artificial colors.

We should eat fruits, and vegetables, eat eggs, eat meat and poultry, eat fish and seafood, eat plain yogurt, eat olive oil, eat legumes and nutsiest steel cut porridge, brown rice, Cano and beans, etc. Processed foods like chips, packaged foods, ice cream, pizza, burgers, shawarma, and other spicy foods should be avoided.

They are very harmful to our health and make us sick. We should stay away from such things as much as possible. Eating them does not give us enough nutrients.

Drink plenty of safe water:

Just as nutritious food benefits us, water is also essential to keep our bodies healthy. Try to stay hydrated throughout the day by drinking as much water as possible. Drink at least 13 glasses of water a day. Because water flushes out toxins from our body and keeps us hydrated.

Apart from this, there are some fruits, tea coffee, and even some vegetables that contain enough water in them, and taking them can also help to reduce dehydration to a certain extent. And we should drink clean and safe water. Drinking unsafe water can lead to diseases such as cholera, hepatitis A, typhoid, polio, and diarrhea. Keep checking your water filling station to know if your water is safe. But if you don’t know the source of your drinking water, we should boil the water for one minute, it can reduce the harmful bacteria to some extent.

Also, we should avoid sugary drinks like juice, soda sports drinks, etc. This could mean dehydration. So the more water we drink, the more benefits we have. Apart from this, drinking more water also improves our skin, hair, and nails.

We should take supplements as needed:

When we feel that our diet is not enough to keep us healthy, or our diet is not giving us enough vitamins and nutrients, then taking supplements is a good option.

But consult your doctor about which supplements you should and should not take. Supplements most people take include vitamin D, vitamin C, and calcium. Similarly, fish meat and fish oil are dairy products, etc. which provide vitamin B which is very beneficial for our health.

Add some fruit and salad to your morning breakfast:

Fruits contain a lot of minerals and vitamins that are very good for our health and fruits contain plenty of water and fiber that are essential for optimal health that keep us hydrated. Salads, which we can also call raw vegetables, are very beneficial for our body, they make our hair, nails, and skin good and prevent many diseases.

Fruits contain polyphenols that are beneficial for our health. It also prevents diseases such as reducing the risk of death and is beneficial for heart diseases and diabetes. And studies have shown that such people have a lower risk of death. The more fruits and vegetables we eat, the better our health will be. Through this, we can live a healthy life.

We have to change our lifestyle:

We have to get rid of alcohol completely because drinking too much alcohol has very negative effects on our health and drinking too much regularly is even more dangerous. Young people in particular should stay away from it and not feel pressured to drink it.

But if you are in a place where everyone is drunk and you want to drink too, then you should drink some soda instead of alcohol. Along with this, you should also avoid smoking because smoking can cause diseases like cancer, heart disease, stroke, throat and bladder cancer, and lung disorders. If you are not giving up your smoking habit, then you should talk to your doctor who will give you good advice.

And at the same time, you should always think positively, the more you think positively, the better your physical health will be, and the more you focus on bad situations, the more your health will deteriorate… So always be thankful for what you have and don’t think about the things that bother you. Pay attention to the situation. And also practices safe sex.

We have to protect ourselves from mosquito bites:

If we look, the mosquito is a dangerous animal in the world and many diseases are caused by mosquito bites, some of which are malaria, dengue, lymphatic filariasis, and chikungunya. We should take various measures to avoid mosquitoes.

If you live in an area where mosquito production is high, you should consult your doctor for vaccination. And apart from that we should wear our long-sleeved shirts and then use mosquito repellent and we should also use bed nets and keep our surroundings as clean as possible. Do not allow water to accumulate anywhere for a long time.

We should review our diet:

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The main principles of health are exercise, positive thinking; a good diet, and rest.

We should pay attention to what we are eating. The best way is to keep our food diary and make a schedule for a week or 15 days in it and write down every food that we can eat. are Let’s keep in mind how many calories we are eating. If we talk about calories, we can consume different calories depending on our diet. But if we see how many calories we should take in a day, a woman should take 1800 to 2000 calories in a day, but if we talk about men, they need 2400 to 2600 calories.

We must follow the traffic rules:

Millions of people are killed and many injured due to violation of traffic rules. The government has enacted some laws which are very important to follow. We should follow these rules ourselves and advise others. The more we follow it the more we stay away from the dangers of death As the saying goes ‘Jaan hai tu jahan hai’ Also we should make it mandatory to use our seat belts and motorcycles.

That is, stay away from drunkenness and we should take special care not to use mobile phones while driving, by following these rules we can save our lives and others. Only then can we become good citizens.

I must keep my hands perfectly clean:

It is said that cleanliness is half faith. But when we consider it, it is quite true that cleanliness should be half faith. Because many diseases are caused by not washing hands, try to always keep your hands clean and wash your hands before and after eating. We should wash our hands using both soap and water.

The more we keep clean, the more we stay away from diseases. There are a lot of germs on our hands because we pick up different things, keep them with our hands, and use a lot of things, and then different types of germs get on our hands. It is very important to get rid of these germs and it’s So we should wash our hands with soap.

We have to sleep:

Sleep is very important for our body because when we are sleeping our body cells are repaired and energy is restored. Sleep is required more and for the rest yes seven to eight hours is necessary for young people. Sleep depends mostly on our age and our activities throughout the day.

If we don’t get enough sleep, we will suffer from sleep deprivation, which increases the risk of diseases, anxiety, mood swings, depression, and even weakness, and cancer. There can be some types, high blood pressure, and heart diseases, because when we are sleeping, our brain gathers a lot of information, helps the nerve cells to strengthen the connections and it also performs many essential functions.

So, we should make sleeping time a regular routine and we should also avoid screen time because there are many electronic devices that cause us a lot of damage.

It becomes difficult to fall asleep, so we should not use electronic devices for at least one hour before going to sleep, this will help us sleep better and our mind will remain calm. We can use eye masks or blackout curtains to block out light, we can also try natural sleep aids like melatonin, valerian, or glycerin, and we can use earplugs to block out noise.

If we talk about the temperature for sleeping, it should be between 60 degrees Fahrenheit and 67 degrees Fahrenheit and we must reduce the consumption of alcohol, caffeine, and nicotine to achieve sleep. Limiting sleep intake is good for our brain as well as our skin. If we get enough sleep, our skin will also be good.

  1. The facilities which a person has. ↩︎

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