7 essential cares to keep health up to date
Keeping health up to date is essential for those who want to live a lot and, of course, with a lot of quality ! Among the cares and habits that are essential to take good care of your body and soul are practicing physical exercises regularly, eating well and not forgetting hydration.
Make sure you are getting enough sleep; prevent health spending ; avoiding harmful habits, such as drinking alcohol in excess and smoking and practicing safe sex are other important steps to maintain a good quality of life on a daily basis.
Want to know how to stay healthy? Check out 7 essential care!
1. Practice exercises to keep your health up to date
Exercising is essential to keep health up to date
Want to keep your health up to date? The rule is clear: exercise regularly! By engaging in physical activity three to five times a week you are less stressed, control your weight and reduce your risk of developing cancer and other chronic illnesses, such as high blood pressure.
Even those who have health restrictions and cannot exercise harder can walk, do pilates or some other low-impact activity. To take effect, it is essential to keep in mind that at least 150 minutes of exercise per week are required.
Another important point: before enrolling in the gym, be sure to consult a cardiologist and / or general practitioner to make sure that you have no restrictions for exercising.
2. Eat well
It is useless to practice physical exercises regularly if you do not pay attention to what you put on the plate.
In order to keep up with your health, it is important to seek a balanced diet that has at least five servings of vegetables and fruits every day.
Whole grains and cereals, like beans, cannot be left out of your diet. Finally, try to eat less fat, especially animal, and control your portions of sugar and salt.
Another warning: eating well also involves skipping meals during the day.
Breakfast is especially important. By eating well early, you avoid the temptation to eat extra calories throughout the day. Go for the first meal and ensure that your body will have enough energy to face the next hours without problems.
3. Don't forget hydration
Keeping your body hydrated is an important step to ensure its proper functioning. The ideal is to drink at least two liters of water a day.
Want to vary? Coconut water and juices can be interesting alternatives, but remember that pure water should always be your main source of hydration.
Drinks such as soft drinks (including light and diet) should be off the menu. In addition to not offering any kind of nutrients to the body, these options are also rich in substances that can harm your body, such as preservatives, dyes and sodium.
Was there an irresistible urge to have a carbonated drink? Opt for sparkling water, preferably from natural sources.
4. Be careful!
When it comes to health, the old saying that prevention is better than cure is more than true.
The ideal is to think ahead and reduce the health expenses you will have in the future with medicines and the like. Also consider the possibility of purchasing products such as life insurance , especially products with cover still in life, such as for serious diseases and surgeries .
Life insurance, in addition to financially protecting the people who are most important to you, also offers a number of extras for those who hire you.
Depending on the chosen product, it is possible to enjoy prevention services, such as nutritional guidance and monitoring of indexes such as BMI, blood pressure, etc.
5. Pay attention to sleep
See tips to keep your health up to date
Sleeping well is essential to keep your immune system up to date. The amount of sleep needed varies from person to person, but ideally 7 to 9 hours of sleep per day.
To ensure a quality night, pay attention to points such as density of your mattress, quality of the pillow, light and room temperature.
To get a good night's sleep, avoid watching television or touching your cell phone before bed. Drinks like coffee should also be avoided. Give preference to a relaxing tea.
Another important point: be sure to have dinner! Opt for light foods, such as soup, but don't give up eating something at night. This way, you avoid waking up with an extraordinary hunger in the morning because you slept on an empty stomach.
6. Avoid harmful habits
Excessive smoking and drinking are habits that can compromise all your efforts to keep up with your health.
When ingested too much, alcohol can hinder its concentration, in addition to overloading the liver.
You don't have to give up your glass of wine for dinner. However, excessive drinking should be avoided at all costs, even on special occasions, such as a family trip .
Regarding smoking, there is no middle ground: stopping is an essential step to keep your health up to date. A single cigarette has more than 4,700 toxic substances.
In addition, lung, mouth, esophagus and throat cancer is directly linked to tobacco. Even passive smokers should be alert: direct contact with those who smoke increases their chances of developing respiratory problems and even some type of cancer.
Practice safe sex
Having sex is good for your health. Yes, having constant sex is good, however, sex must be safe. By not giving up the condom you avoid an unwanted pregnancy and prevent diseases such as HIV and HPV, which can lead to cervical cancer.
In addition to using condoms in all sexual relations, it is important that women undergo routine gynecological exams, such as pap smears and transvaginal ultrasound, annually. Men aged 50 and over should visit their urologist every year.
When in doubt about how to keep your health up to date? Follow these 7 essential cares and guarantee a healthier life! Prevention is always better than cure. Do not forget!
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