Water, breakfast, brisk walking, etc.
When I go to the hospital because I am not feeling well, I am often advised to quit smoking or drinking alcohol. However, there are a number of things that can be of great help in maintaining health if we pay a little attention to our random activities in our daily life. Sisa Journal has selected “10 things you need to do in your daily life to lead a healthy life”, bringing together the opinions of experts.
If you do a few things that work for you, you will at least be able to stay healthy, even if you are not noticeably healthier than you are now. Professor Frank Hu of Harvard University said: “Positive lifestyle changes are never too late. Even over the age of 70, healthy lifestyles such as healthy eating and physical activity can prolong life”.
Drinking 8-10 glasses of water a day
negatively affects coffee, juice, sodas and beer.
We drink water, which is essential to maintain good health. The World Health Organization's recommended daily water intake is 1.5 to 2 liters (8 to 10 glasses). The amount of water we drink per day exceeds a liter, including food. About 2.5 liters of water is excreted in urine, breath and sweat. Even if it's easy to count, you need to drink more than 1.5 liters (about 8 glasses) of water.
We drink water after meals and sometimes when we are thirsty. This happens after the water balance is disturbed due to a lack of water in the body. Even if you are not thirsty, it is helpful to maintain your health by having a habit of drinking water a little and often. In particular, a glass of water upon waking up in the morning is beneficial for replenishing moisture that has passed through the skin during sleep and maintaining moisture balance. “There are nutrients in water too”, said Lee Ji Young, a professor of health medicine at Asan Medical Center. Oxygen and minerals dissolve, so if you drink water, you can drink minerals along with hydration. However, drinking too much water is quite harmful. Water does not accumulate in the body when drinking large amounts of water. On rare occasions, drinking more than 5 liters of water can lead to electrolyte imbalances such as hyponatremia, which can lead to headaches and symptoms of unconsciousness".
Can coffee, juice, energy drinks, ionized drinks, sodas, and beer replace water? There are times when you think you have drunk enough water after drinking beer or coffee. However, juices and ionic drinks contain electrolytes, and when ingested, the body moves water from the cells into the blood to balance water in the body. Therefore, the phenomenon of water shortage occurs in the cells. This is why I feel thirsty even if I drink a lot.
Coffee, green tea and alcohol contribute to urine output. There is no other choice but to remove moisture from the body more often. Dehydration and electrolyte imbalances can cause muscle cramps, headaches, and dizziness. Shin Hyun Young, professor of family medicine at Myeongji Hospital at Hanyang University, said, “It is advisable to think that drinking juice, coffee, ionized drinks, beer, etc. is different from drinking water. Drinks are high in calories and sugar, so obesity is high. Calorie-free water is good for your health.
Brisk walking 50 minutes a day
It takes a habit to move a lot
The medical evidence that exercise is effective in maintaining health is overwhelming. This does not mean that you have to do great exercises. You need to find the right level of exercise for your fitness, not hard. For moderate exercise, aerobic exercise is the best way to moisturize sweat. Aerobic exercise is great for burning fat and maintaining a healthy weight. It is good to consume 250 calories a day (the number of calories in the air), but you can walk for 50 minutes at a brisk pace. If you don't have time to exercise, walk fast as usual. Kang Hee Chol, professor of family medicine at Severance Hospital, said, “Exercise is an important lifestyle that cannot be ignored at the expense of health. It is best to exercise for at least 30 minutes a day, 5 days a week if your breathing gets a little colder than usual. Strength training should be effective at least two days a week ”.
Exercise is also effective in maintaining bone health. However, exercises that strain the joints are not suitable. Exercises that do not stress the knee joint include walking, stationary cycling, and swimming. Seung-hung Lee, professor of endocrinology at Asan Medical Center in Seoul, said, “Exercising strength exercises such as dancing, aerobics, jogging, jumping rope and climbing stairs helps prevent osteoporosis. Standing on tiptoe and lifting dumbbells is also good.
Besides aerobic exercise, strength training is also more effective. This is because it increases the basal metabolism by increasing muscle mass.
If you don't have time to exercise, you need to do more physical movement in your daily life. Professor Kang Hee Chol said, “If you don't have time to exercise, you need to move as much as possible in your daily life. Even while walking, I enjoy physical activities that raise my heart rate, such as brisk walking".
Professor Shin Hyun Young stressed, "There is a clear difference in health when people who move their bodies and those who do not are over 80 years old".
To reduce stress
you need to find your own way of thinking, writing, crying, singing, etc.
When you get sick, many people look for the cause in stress. If you can avoid stress, it is helpful to stay healthy, but it is almost impossible to avoid stress in your daily life. Therefore, it is important to deal with stress when faced with it. Often times when stressed, you get angry. Even if you don't have blood pressure or diabetes, being angry will triple your risk of heart disease. However, if you contain your anger, stress builds up a lot. Also, if you don't contain your anger, stress seems to decrease, but it can actually be harmful as it causes problems in your body before you let your anger come out. Park Min Sung, professor of family medicine at Seoul National University Hospital, said, “If you are angry, you need to tell someone or write about it. If you solve the angry content in words or in writing, you can objectively see the facts and get a clue. If it doesn't make sense, we shed tears, the medicine that heaven has given people. The reason I feel relieved after crying loudly enough to cause a runny nose is because the tension and pressure in my body is relieved by the process of tearing”.
To control your anger or anger, it is recommended that you develop the habit of thinking positively. The more positive you think about something, the better you can relieve stress. Professor Bom Kyung Kim said, “It's important to have an always positive, optimistic lifestyle that goes well with friends. To do this, you need to find your own stress management techniques such as meditation, yoga, dancing and deep breathing ".
Whether it's exercise, hobby or travel, if you use the method that's right for you, adrenaline is released from your body and you can lead a vital and healthy life. For example, singing a song is a good way. Professor Hyun Young Shin said, “You have to find your own way to relieve stress immediately. However, harm to your health, such as smoking, alcohol or drug use, is not good.
Wow thank you for the knowledge.