Physical health and mental health are closely related; Where one affects the other in both the negative and the positive sides, and in fact there are many factors that affect the health of the individual, so there are many things that a person must pay attention to in order to maintain health, and there are many healthy habits that are recommended to do to maintain health;Where health problems affect many areas of life, including; The level of happiness and stress of the individual, the material expenditures, the physical energy to complete daily tasks, the ability to earn a livelihood, and the ability to manage the pressures of life. It should be noted that it is difficult for an individual to develop healthy habits that may require a change in the pattern of thinking, but it is worth making these changes in the way to maintain physical, psychological and emotional health, and to feel comfortable.
Diet
A person needs to eat to ensure that the body gets what it needs to grow properly and maintain the integrity of the body, and there are many practical tips that are concerned with following healthy diets, the most important of which are the following:
Reducing the amounts of sugar consumed during the day, by avoiding soft drinks, fruit juices, and canned foods.
The use of small-sized dishes when eating the main meals, in order to contribute to the feeling of satiety from small quantities.
Avoid reaching hunger and try to eat at regular small meals at least every 4 hours.
Relying on home prepared food and avoiding prepared foods that contain large amounts of fats and salts.
Working on the individual's access to a variety of nutrients, vitamins, and minerals, by varying the colors of fruits and vegetables that make up the meals during the day.
Eat three main meals during the day, in addition to eating light meals in moderation between them, with the necessity to allocate the largest share of these meals to healthy foods, the most important of which are; Fruits, vegetables, whole grains, and fat-free or low-fat dairy products.
Focus on healthy food options, by choosing lean meats, poultry, fish, eggs, legumes, and nuts, and avoiding foods high in saturated or trans fats, cholesterol, salt, and added sugars.
Avoid eating large meals before bed in order to reduce the problem of esophageal reflux and excess weight.
Avoid rewarding children with foods high in sugars.
Avoid eating during periods of anger and depression.
Avoid eating raw or undercooked meat, and work to wash fruits and vegetables well before eating them.
Drink enough water on a daily basis, and the appropriate amount for most individuals is approximately 8 cups.
Physical activity
Doing various physical activities on a daily basis, even if they are simple, such as walking at work, climbing stairs, and cleaning the house, are important matters for the human body, which greatly benefit his health As this helps to burn calories, relieve excess weight, control blood pressure and cholesterol, in addition to reducing stress, improving cognitive abilities, and stimulating the production of a chemical compound that increases the feeling of happiness and comfort called endorphins, it also improves the general appearance of the individual, which It helps to enhance self-confidence, and regular exercise helps to strengthen muscles, enhance endurance, and better distribute oxygen and nutrients to different tissues, in addition to helping the individual fall asleep faster and more deeply, which increases the body's energy. Sport improves body balance, flexibility, reduces the possibility of falls in the elderly, and prevents many diseases, the most important of which are; Obesity, stroke, diabetes, coronary heart disease, high blood pressure, and in fact it is recommended to do moderate exercise for 30 minutes daily on at least three days of the week.
lifestyle
Here are more lifestyle tips for staying healthy:
Quit smoking:
There are many risks of smoking tobacco products, some of which affect the health of a person's internal organs. As it causes heart, mouth, and throat diseases, and lung cancer, some of which affect the external appearance of a person; As it leads to skin damage, the appearance of wrinkles, and the breakdown of collagen, which promotes youthful skin, and many other problems associated with smoking, and therefore it is recommended to stop smoking in all its forms.
Mental health:
It is advisable for the individual to allocate time daily to do enjoyable personal activities and hobbies that provide self-comfort, such as; Reading, cooking, listening to music, enjoying laughter and watching humorous programs that play a role in treating some diseases, it is also recommended to break the daily routine and go out of the house with the aim of hiking and trying new fun things, communicate with family and friends and avoid staying alone, in addition to the need to think in a positive way towards Things, a rejuvenation of mind and release of guilt and interest in work.
Good sleep:
Getting enough sleep at night helps reduce stress, increase productivity, and improve mental activity, so it is advised to avoid caffeinated drinks after 2 pm, and try one of the relaxation techniques such as meditation in the evening, and sleep for eight Hours at night.
Conducting medical examinations:
It is recommended to conduct some medical examinations and to see a doctor from time to time to check on health, and perhaps one of the most important of these examinations is; Blood pressure level, cholesterol level in blood, and blood sugar level.
Body weight control:
Body mass index can be used to verify that the weight is within the normal range; As it depends in its calculation on the weight and height of the individual, and in fact the index is considered normal if the value ranges between 18.5 and 24.9 kg / square meter, in addition to the importance of measuring the waist circumference of an individual, which expresses the extent of fat accumulation in the abdominal area, and abdominal obesity is one of the Signs of an increased individual's risk of developing heart disease and type 2 diabetes, and it should be noted that the normal value of the waist circumference measurement for men is less than 101.6 cm, while for women it is less than 88.9 cm.
Protecting the skin:
It is appropriate for the individual to reduce the time during which the skin is exposed to the rays of the sun, with the necessity to wear protective clothing and hats when leaving the house, and to use the appropriate sun protection on exposed areas of the skin throughout the days of the year.