Speech on Healthy Lifestyle - The Video Ink

Healthy living is a concept that includes physical, mental, emotional, and social function. Thus, well-being involves aspects of life and physical and psychological health and integrates social aspects of a person's life.

To improve health, a number of improvements are needed to reduce risks, support healthy habits, and reduce negative habits.

Health means more than the absence of disease; it allows the normal development of daily activities, meeting basic physical needs, supports productivity and life. Thus, good health allows social, economic and personal development, well-being, swimming for healthy lifestyle is also good sport which helps you to reduce your weight.

Here are some essential tips for maintaining good health and improving your quality of life:

Eat a healthy and balanced diet

A balanced diet is essential for the body to ensure the need for nutrients, vitamins, and minerals to maintain the integrity of cells, tissues, and organs and their proper functioning. On the other hand, poor nutrition can lead to health problems, from the onset of fatigue and lack of energy to severe problems with impaired vital organ functions and deficiencies in growth and development.

A balanced diet should contain foods from all major groups and in the right proportions to ensure optimal nutrition for the body. Eat foods according to your body's needs and caloric needs and reduce the intake of processed foods.

Here are the principles of a balanced diet:

Eat various foods from all food groups: vegetables, fruits, grains, meat, fish and eggs, dairy, oilseeds and seeds, healthy fats.
Eat at least 5 servings of fruits and vegetables a day,
Choose at least 3 servings of whole grains a day. Limit refined grains such as white bread, processed wheat pasta, white rice, cereals with added sugar or dyes.
Choose oilseeds and fruits - a healthy choice of protein nature.
Choose non-hydrogenated vegetable oils and fats without trans acids instead of saturated solid fats.
Don't skip breakfast.
Limit your intake of foods high in saturated fat, salt, added sugar or alcohol.
Consume food in balanced portions.
Hydrate properly.
Prepares and stores food in conditions of maximum hygiene and safety.

An adult must consume at least 2 liters of water a day for optimal hydration.

Water maintains the body's average temperature, lubricates and protects the joints, protects the spine and other sensitive tissues, promotes the elimination of toxins from the body through urine, sweat or feces. Two-thirds of our body is made up of water:

the blood contains 82% water;
the muscles contains 75% water;
the lungs are composed of 90% water;
the bones are made up of 25% water;
the brain contains 76% water.

Consume water before you feel thirsty - when you feel thirsty, it means that dehydration is already starting to set in. It is recommended to consume at least 2 l of water per day for an adult. Water ensures the transport of nutrients in the body and supports digestion. Insufficient water consumption affects the digestion and transport of nutrients and can cause constipation, kidney damage, etc.

Adopt an active lifestyle

An active lifestyle helps to improve the quality of life, gives endurance and flexibility, supports bone strengthening, improves well-being, immunity and helps maintain a healthy weight, you can use some fresh vegetables for weight loss.

A meta-analysis published in the journal Diabetologia shows that prolonged stool is associated with diabetes, cardiovascular disease and an increased risk of death. Interestingly, the results were independent of the level of physical activity of each individual, suggesting that even in situations where a person has an active lifestyle, prolonged sitting can counteract the beneficial effects of sports the rest of the time. Therefore, it is essential to take regular breaks to take short walks, stretching exercises, etc.

At least 30-60 minutes of physical activity are recommended daily, preferably every day of the week. Include stretching exercises at least 2 times a week and choose exercises that best suit your personality and your physical condition: walking, dancing, running, outdoor activities, etc.

Take care of your cognitive and mental health.

Spend time with you for relaxation. Time management is necessary to achieve all the proposed objectives and has time to do other activities - namely, managing the balance between personal and professional life. Time management reduces stress because the notion of lack of time or lost time disappears. Cultivate your curiosity and be open to learning new things to stimulate cognitive development.

Cognitive capacity is also innate, but most of it is cultivated throughout life. For example, reading, games and activities such as puzzles, constantly learning new things (from books or attending classes), solving puzzles, learning a foreign language, learning to play a musical instrument - are activities that stimulate us mentally.

A good mental state helps make more efficient decision-making processes, improving general psychological and physical conditions. Reduce stress in daily life, make time for family and recreational activities, get enough sleep, seek specialized help if you experience depression, anxiety or other symptoms of mental illness.

Get some rest

Healthy and long-lived people sleep at least 7-9 hours a night. Time for relaxation and recreation is essential for the body and mind. It is also important that these hours sleep at night - sleeping during periods when the body should not necessarily rest is equivalent to inadequate and incomplete sleep. Thus, the endocrine system does not produce melatonin (the hormone responsible for drowsiness) in sufficient quantities or production is completely affected.

Also, avoid using and exposure to blue light before 1-2 hours of sleep. Research, such as a study conducted at the Rensselaer Polytechnic Institute(2012) shows that exposure to bright screens in the evening leads to the suppression of melatonin production and significantly affects sleep quality and circadian rhythm.

Safety first!

Many of the accidents and illnesses happen right inside the house. The most common are caused by fire, falls or drowning. Take care of your safety and that of your family as follows:

smoke detectors installed;
take care of the safety of children in the bathroom and kitchen, electrical installations, chemicals, gas installations or windows;
drive safely, carry out regular inspections of the car, avoid talking on the phone while driving; wear seat belts;
do not drive if you have consumed alcoholic beverages and refuse to travel with another person who has consumed such products;
supervise children and the elderly or those with various sensory or locomotor disabilities.

Consult your doctor regularly for health monitoring

Control your weight and BMI, which is considered an indicator of overweight if it is higher than 25, and if it exceeds 30, it indicates obesity. It measures the circumference at the waist, which in women should be less than 88 cm, and in men, less than 102 cm.

Why Chronic High Blood Pressure Is So Dangerous – Health Essentials from Cleveland Clinic

Monitor your blood pressure, which must be less than 120/90 mmHg. If you suffer from hypertension, the values should be below this number. In people with cardiovascular, cerebrovascular, renal or Diabetes diseases, the blood pressure should be below 130/80 mmHg. Therefore, control, prevention and treatment are necessary.

Monitor your cholesterol and blood sugar. They can be kept within healthy limits by diet and sports. If, after an analysis of circulating blood glucose and cholesterol, the latter is over 190 mg/dl total and blood sugar 110 mg/dl, it is necessary to consult a specialist to detect any problems in time.

It is important to know your cardiovascular risk. It is influenced by many factors, among which the most important are diet and sports, which can have a strong impact on health. Controls stress and anxiety. Increased emotional stress is dangerous for heart health, making it difficult to follow a healthy lifestyle.

Thus, the parameters to be monitored periodically are anthropometric indices (weight, height, BMI), blood pressure, vision health. Still, it is also indicated to perform dermatological analyzes and tests, EKG, spirometry, testicular analysis and breast, hematological tests, urine tests, lipid analysis, compliance with vaccination programs, screenings for sexual infections, dental health checks, etc.

Quit smoking or other harmful substances

More than 85,000 people die prematurely each year from alcohol and more than 400,000 from tobacco. Even for occasional smokers, the risk of cardiovascular and brain diseases increases considerably. If you are a non-smoker, avoid smoking or inhaling cigarette smoke - secondhand smoke, and if you are a smoker, quit smoking - ask for the help of specialists and loved ones around you for the necessary support. (5, 6)

Smoking causes many health problems and is extremely harmful, and alcohol is also detrimental to health, causing liver damage and other health problems. Drugs affect not only physical health but also intersocial relationships and perceptions of the surrounding situations. , increasing the risk of unpleasant situations and accidents. Give up these harmful habits and addictions and ask for help.

Keep your thinking optimistic.

Choose to see the positive side of all aspects of life, to laugh, to smile and to live every day with optimism. Humor and optimism are skills and characteristics that help improve mental health. Our perspective on life influences us more than we think, and the interpretation of everyday aspects, events and episodes define us and influence our future actions.

Research from Harvard University shows that optimism is beneficial for reducing cardiovascular risk, regulating blood pressure and improving overall health. A possible mechanism would be adopting healthy living habits, social support, medical care requested and received.

Optimistic people usually tend to be more active, non-smokers, friendly and more prescriptive than pessimists, research shows. Laboratory studies also show that a positive mood is associated with lower levels of markers of inflammation (C-reactive protein and interleukin-6), which predict the risk of heart attacks or strokes.. Another possible reason would be reduced adrenaline levels, improved immune system function and fewer active clot systems.

Family and Friends | Create WebQuest

Spend quality time with family and friends

Supportive relationships strengthen the health of the heart and mind. Friendship, love and acceptance are essential for health. Interpersonal relationships are essential for a healthy life. Social relationships improve our well-being and support the improvement of communication and relationships with others.

A study published in the Journal of the International Association for Relationship Research suggests a close link between close relationships, health and well-being, quality of life and life expectancy.

In any relationship, whether we are talking about couples, families or friends, it is important to communicate effectively, focused on solutions, accept differences, spend quality time, plan and ask for / offer help. The development of close friends has a strong and beneficial impact on physical and mental health. Friendship and spending time with friends requires time and effort, but it improves well-being, helps us achieve our goals, reduces stress and depression, provides support, support and trust.

A report from the Mental Health Foundation suggests that people who are more socially connected to family, friends, or the community are happier, physically healthier, and have a longer life expectancy, fewer mental illnesses, and health problems than less connected people. It is not about quantitative aspects (number of friends), but about the quality of relationships. Loneliness and isolation are predictive factors for psychological and physical impairment.

Maintain personal and home hygiene

Establish a daily hygiene ritual, which includes brushing your teeth, tongue, shower with soap at least once a day. Use hygiene products, change and wash clothes regularly. Personal hygiene is the principle of maintaining the cleanliness and health of the body. Poor hygiene has health implications, increasing the risk of infections and diseases and life's social and psychosocial aspects. There are certain essential personal hygiene factors, including washing, oral hygiene, hair care, nails, lesions and wounds, and cleaning personal utensils. The home must also be cleaned and sanitized, and food hygiene is essential to prevent food poisoning.