Secret ways to stay healthy

Health is the key to success, but people get sick. But if you follow some simple rules and regulations in your daily life, you can stay healthy.

Life for Movement

The complex structure of the human body with 206 bones, 650 muscles, and 330 joints. They want us to use them all the time. Otherwise, it will rust like iron and osteoporosis, knee pain, back pain, spinal pain can cause whole-body pain or various complications. That is why it is called 'Life for Movement'. In particular, there is no alternative to moving to keep the bones and joints active — whether it is walking, jogging, cycling, swimming, whatever. It has many benefits including keeping the heart and lungs active, getting proper blood flow to the body, reducing excess weight, and strengthening the knees or muscles.

According to the World Health Organization, one in four people in the world is at risk of not doing manual labor. The American Heart Association says you should exercise at least 30 minutes daily or five days a week. It helps to stay physically and mentally healthy as well as stay away from complex diseases like diabetes, high blood pressure, or heart disease. You can be free from mental exhaustion. Here are some tips to help you stay healthy:

• Regular brisk walking, running or jogging, cycling, swimming, or dancing. Cycling can be a good solution to stay free from pain and suffering. School students should walk or cycle to school.

• Let the students play on the field. Teach them to swim at an early age. Swimming is the only way to keep every joint in the body healthy by moving the muscles. It controls high blood pressure, diabetes, cholesterol and also keeps the heart healthy.

• Do daily chores like washing clothes, cleaning the house, cleaning the garden by yourself.

• Leave the elevator and go up the stairs. Remember, getting up and down five times up to the sixth floor is equivalent to 30 minutes of jogging.

• Keep the workplace a short distance from home so that you can walk within 20-25 minutes. It is best to do brisk work so that the walking speed will be 100 steps per minute. However, patients will walk conveniently.

•  Those who go to the gym, do cardio type, muscle exercises through a professional or experienced trainer.

• Play football, volleyball, badminton, handball etc.

•  If you cannot leave alone, do light jogging, sit-ups, yoga exercises from home.

Nutritious and balanced food

Include vitamins, sugars, carbs, fats, mineral salts, water in your daily diet. When these six elements are in the right proportions, it is called a balanced diet. A nutritious and balanced diet is very important for all ages. More urgent for children and adults. A balanced diet is said to be one of the keys to staying healthy. These play a role in the body's depletion, growth, and disease prevention.

Vitamin D deficiency causes many problems, especially pain. So you need to go in the sun for 20-25 minutes every day and stay in contact with sunlight. In this case, the morning sun is good, not the intense sun to burn. At the same time, choose foods that contain vitamin D. If you are deficient in vitamin D, you can take supplements on the advice of a doctor.

What to eat: Include lots of vegetables and fruits in your daily diet. Eat a salad with meals every time.

• Include fibrous foods, vitamins, and minerals in your daily diet.

• Eat a little every time. Especially during lunch or dinner.

• Eat enough fruits and vegetables every day to keep the body healthy and functioning.

• If you are hungry at the wrong time, eat healthy snacks.

• With time, chew food well.

• About 50-65 percent of the body is made up of water. So you need to drink water from time to time to keep the body active. Drink about 10 glasses of water a day. Occasionally eat lemon juice and honey mixed with water.

Eliminate: Control eating fast food. Such foods are responsible for obesity in modern life.

• With age, especially after 40-50 years, eat as little fish and meat as possible. Especially red meat such as beef, mutton, etc. Eating more of these increases the level of iron in the blood and prevents trouble.

• Avoid healthy drinks, energy drinks, soft drinks, etc. Any type of soft drink increases the risk of obesity by 60 percent.

• Eat less sugar.

• Absolutely no drinking and smoking.

• Use an adequate amount of salt in food. Not excess salt or raw salt.

• Avoid burning oil in cooking. It damages the enzymes that make anti-oxidants.

Weight control

It is important to control everyone's weight, which is a big regulator of well-being. Being overweight means a complicated life. This creates problems in the joints or knots. When people put their feet on the ground with too much weight and lift their feet, the joints get severely damaged. So either way, maintain the ideal weight.

Stress management

Stress plays an important role in harming the body and mind. It is not possible to stay away from it. Stress is now one of the companions in our modern life. When this stress is caused in the mind, a type of hormone is released from the adrenaline gland of the body, which spreads toxins in the body. It narrows the blood vessels, resulting in high blood pressure, and its far-reaching effects on the brain and heart. Rough skin, hair loss, aging, etc. cause physical problems. To reduce stress, do things you like to do, such as petting animals, reading books, listening to music, walking in nice places, gardening, etc.

There is magic in anti-oxidants

There is no substitute for anti-oxidant-rich foods to retain youth. Some anti-oxidants are stored in our body all the time, which are called our own natural oxidants. But eating fast food, stress, excessive tension, smoking, reluctance to do physical work, etc. neutralize that oxidant. To get rid of this condition, including anti-oxidant-rich foods in your daily diet. These foods will keep you away from premature aging and various diseases. You may want to consider the following foods:

• Carotene-rich fruits: ripe banana, ripe papaya, ripe mango, ripe guava, etc.

• Dairy foods: yogurt, lamb, milk, eggs, etc.

• Fresh vegetables: Spinach, Pumpkin leaves, Ladies Finger, Carrot, Cabbage, Ripe Pumpkin, Tomato, Watermelon, etc.

Moderate sleep

Moderate sleep is one of the regulators of staying healthy. However, many people do not sleep well due to non-compliance with routine, consumption of alcohol or some stimulants, tension, illness. Many suffer from sleep apnea. If you don't sleep well, neither body nor mind is supposed to be good. As a result, blood pressure drops and the body produces fewer hormones, which can lead to hypertension and heart disease. So whether you fall asleep or not, try to fall asleep between 10-11 pm and make it a habit to get up very early.

But many people do not know how much time they need to sleep. The National Sleep Foundation (NSF) in the United States has provided a list of people who sleep by age. That is:

• Newborn baby (up to three months old): 14 to 18 hours. Although 11 to 13 hours may be enough. But by no means more than 19 hours.

• Children (4 to 11 months): Minimum 10 hours and maximum 18 hours.

• Children (1 to 2 years): 11 to 14 hours.

• Pre-school period (3-5 years): 10 to 13 hours.

• School stage (6-13 years): 9 to 10 hours.

• Teenagers (14-17 years): Eight to 10 hours.

• Adult youth (18-25 years): 7 to 9 hours.

• Adults (26-74 years): Same as before.

• Older (65 years or older): Seven to eight hours of sleep is ideal. But it should not be less than five hours or more than 9 hours.

Stay well mentally

Being well-mannered indicates that a person is perfectly healthy. According to the World Health Organization, a healthy mental state is when a person is able to make some contribution to his family and group through productive work by adapting to daily stress by accurately analyzing his performance and skills. However, serious and chronic mental illnesses such as depression, anxiety, phobia, etc. are increasing the serious health complications. These adversely affect the skin, hair loss, and other major organs of the body, such as the heart, kidneys, liver, etc.

What to do to stay mentally healthy:

• Keep yourself physically and mentally busy at all times.

• Think positive all the time. Get rid of unnecessary tension, negative thoughts, and anger completely. Whatever the joys and sorrows, always are cheerful and lively. In addition to making one's life comfortable, the surrounding environment also becomes pleasant.

• Spend time with family and friends rather than being alone. Share all the good and bad moments with your loved ones.

• Do sports, recreation, beauty treatments, travel, painting, doing activities of your choice to give you joy and confidence.

• Do regular meditation, yoga, prayer.

• Open your heart and smile or stay in a good mood all day long. Just laughing can burn 1.3 calories per minute. There are various laughing clubs for this. Laughter increases the efficiency of the body's circulatory system or various ducts and increases the heart rate.

• If any kind of mental problem occurs, consult a doctor without keeping it alive.

Medical check-up

A medical check-up is a very important issue for every person, big or small, healthy or sick. It is important to have a medical check-up at least once a year to see if someone is physically and mentally healthy.

Usually, no one goes to the doctor unless they are sick. But there are some diseases that silently harm the body without any symptoms. If we talk about kidney disease, then there are five stages of this disease. From the first to the third stage, no such symptoms appear. In the fourth or last step some symptoms appear; But then there is nothing to do. Similarly, diseases like diabetes, cancer, stroke can be hidden in the body for many days without any symptoms. But for now, I feel healthy. Cancer can be cured if it is detected early. If the treatment starts after the symptoms appear again, the probability of cure is 50:50.

Therefore, whether one has any ailment or not, it is necessary to get some examination at least once a year and consult a doctor. And if someone else has a health problem, they may need to check up more than once on the advice of a doctor. This avoids complications.