Taking care of yourself is essential to keeping yourself healthy.
Indeed, Health is wealth.
Your growth, your happiness and your relationship everything depend on good health. Wherever you live, whatever age you are, you can be completely happy only when you have good health. So, it is everyone’s responsibility to take care of their health.
Good health depends on certain factors in life. Each factor has its own importance.
Following the rules makes you a healthy person.
1 Sleep
The importance of good sleep for good health is often overlooked. But it has a huge impact on our overall physical health and emotional and mental health. Its deficiency directly affects our daily life.
So, it is very important to take care of it. Due to the modern lifestyle, people sleep very late and wake up late in the morning. They do not have much time for physical activity. They tend to sleep late because of late-night parties, late dinner or using more screen time in their bedrooms.
Inadequate sleep affects mood and creates stress. When people don’t get a good night’s sleep, they feel tired, less energetic and depressed throughout the day. Instead, if one gets a good night’s sleep and fulfills his/her sleeping hours, he/she feels energized and motivated throughout the day.
So, it is essential to understand what are the factors that help in improving your sleeping pattern. So if you want to improve your sleeping pattern, then you should take care of some healthy habits like sleeping and getting up at a fixed time every day. Apart from this, you should have a fixed bedtime, keep the light low at dusk and avoid screens. One should stay away from watching loud music or exciting TV serials.
You should include exercise in your routine. If you wake up at a fixed time, you will be able to sleep at a fixed time in the night as well. And stay away from resting in the afternoon. If necessary, you can just take a power snap, but not take a long sleep in the afternoon. Keep yourself active throughout the day.
2. Stress Management-
To maintain your health, you need to take care of your stress. Most people are suffering from some issues like career, money, health, relationships and workload etc. No one’s life is free from any issue. Meditation, breathing, exercise, healthy eating, and being mindful throughout the day help you to stay away from stress.
If you are mindful of the issues that are affecting or causing stress, you can easily manage well. Try to observe some changes in your thinking pattern, for example, you should acknowledge the problem as soon as possible and find the solution and work on it. Because every problem has a solution, you just need to find and apply the solution to get rid of the problem.
Also, express gratitude for everything you have in your life. Look at people who have more problems than you and try to understand how they are dealing with them. Be happy about the positive things that you have in your life. This will help in keeping your life stress free.
3- Physical exercise
Physical exercise boosts your mood and improves your general health. Spending at least one or two hours a day in physical activities is essential to maintain not only physical but mental health as well. There are various physical activities as you can include walking, jogging, running, skipping etc. You can also add dancing, swimming, sports etc.
You should rotate different activities to break the monotony of doing the same exercise. Have a sports partner to keep yourself motivated so that each of you can motivate each other. Also include meditation, yoga and breathing and relaxation exercises and keep yourself active throughout the day. You can do office work while standing at your place.
You can even break your schedule and take a quick walk here and there. And you can do some exercise on the spot. You should do neck exercises during work. Therefore, by taking care of small things, you can remain active and energetic throughout the day. Help the household with your household chores, and take your dog for a walk. You should also go out in the sun to meet your vitamin D deficiency.
4 – Diet
As you know that we are what we eat, this is true because everything we eat plays a major role in our general health issues. There are simple rules to keep track of your diet to eat at regular intervals. A healthy and balanced diet is best for your body. A balanced diet includes all the nutrients you need. You should stay hydrated throughout the day. You should avoid junk food outside, and try new recipes at home by turning them into healthier versions. Avoid deep-fried food. You should also learn how to cook healthy.
5 Routine Medical Checkup-
Last but not least, nowadays it is very necessary to have regular health checkups as prescribed by the doctor. Regular checkups save you from any health problems long before they become a big problem. So, spending money is not an expense, but it is an investment in you, so whether you are young or old, it should take care of your health.
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On World Arthritis Day ! 12 October 2023
Arthritis is a condition characterized by joint swelling, pain, stiffness, and reduced range of motion. Its symptoms can vary in intensity and may worsen over time. There are over 100 types of arthritis, but the primary ones include osteoarthritis (OA), rheumatoid arthritis (RA), and psoriatic arthritis (PsA). While these types develop differently, they all cause pain and can lead to joint deformities and loss of function.
Preventive measures can help not only in managing arthritis but also in preventing other diseases. Here are some practical steps you can take:
1. Incorporate Omega-3 Fatty Acids into Your Diet:
Omega-3 fatty acids, found in foods like salmon, trout, mackerel, and sardines, have anti-inflammatory properties. Consuming a 3.5-ounce serving of such fish twice a week is recommended. Vegetarians and vegans can obtain omega-3s from sources like walnuts, flaxseeds, chia seeds, and plant oils. Omega-3 supplements are also available, including options for vegetarians and vegans.
2. Maintain a Healthy Weight:
Being overweight or obese can exacerbate arthritis symptoms, particularly in the knees. Losing even a small amount of weight can reduce pressure on the joints. A weight loss of 10% to 20% of your initial body weight can significantly improve pain, quality of life, and joint function.
3. Engage in Regular Exercise:
Physical activity not only relieves joint stress but also strengthens the muscles supporting your joints, preventing wear and tear. Exercise can be categorized into four types:
Endurance or aerobic exercises (e.g., walking, swimming, and biking)
Strength exercises (e.g., weightlifting or resistance bands)
Flexibility exercises (e.g., stretching, yoga, and Pilates)
Balance exercises (e.g., tai chi)
Consult a medical professional to determine the best exercise regimen for your fitness level, and ensure you use proper form.
4. Avoid Joint Injuries:
Injuries can accelerate joint damage, so always warm up before engaging in sports and use appropriate protective gear. Wear supportive shoes and protective gear for activities that pose a risk to your joints.
5. Protect Your Joints:
Certain activities like bending, climbing, kneeling, and heavy lifting can lead to future joint problems. Use proper techniques when sitting and lifting objects to reduce strain on your joints. Lift with your knees and hips rather than your back, and carry objects close to your body to avoid wrist strain.
6. Quit Smoking:
Smoking increases the risk of arthritis, especially rheumatoid arthritis, by promoting inflammation throughout the body and impairing response to arthritis medications.
7. Monitor Blood Sugar:
There’s a two-way relationship between arthritis and diabetes. Managing blood sugar levels is crucial since high blood sugar can lead to inflammation and the production of inflammatory proteins. Regular blood sugar checks and diabetes treatment can help protect your joints and prevent complications.
If you experience symptoms of arthritis, such as joint pain, stiffness, and swelling, consult a doctor or rheumatologist promptly. Delaying treatment can lead to more severe joint damage.
Reference: https://www.bluecrossmn.com/members/wellbeing/preventive-care/how-prevent-arthritis-pain
https://www.healthline.com/health/arthritis-prevention
#WorldArthritisDay
