One of the great achievements of medicine is the steady increase in the life expectancy of the population. Spain is one of the countries with the highest life expectancy. However, this increase in life years is not always related to quality of life or our ability to take care of our health.
But as a starting point …. what is health?
The World Health Organization (WHO) defines health as a state of complete physical, mental and social well-being, not just the absence of disease or infirmity. In other words, health is a state of well-being that goes beyond the absence of disease.
“Health is not everything, but without it everything else is nothing.” A. Schopenhauer
Health is the most valuable asset that people possess, since its absence prevents the attainment of each of the others. Therefore, it is in health care and disease prevention that all attention and resources should be devoted. In most cases, simple daily efforts can prevent many ailments. These efforts, in a short time, become a routine of life, performed automatically, without any difficulties. So pay attention to these tips, and you will see how important and easy it is to take care of your health.
Tips on how to take care of your health and prevent diseases
Whether you are in good health depends on many factors. Sometimes there are hereditary (genetic) elements that cannot be modified, but most risk factors can be prevented by adopting a healthy lifestyle. Taking care of your health is easy if you follow the following advice:
A healthy and balanced diet
Maintaining a balanced diet is the key to good health. Avoid refined sugars and overly sweetened products, as well as saturated and trans fats. To do this, effectively combine your intake of proteins (fish, meat), fats (oil, butter) and carbohydrates (fruits, vegetables, pasta, bread). It is also important to drink 1.5 to 2 liters of water a day.
It is necessary to control the amounts and eat according to the needs of each person’s body (depending on energy consumption).
It is important to wash hands well, maintain good oral hygiene, etc. But when we talk about hygiene, we should also remember the importance of postural hygiene. On a daily basis, pay attention to how you sit and how you exert yourself when lifting weights. Use a good pillow and a good mattress; this will help keep your bones and muscles healthy.
Moderate exercise strengthens the heart, improves circulation and helps eliminate toxins among many other benefits. It is important to exercise regularly and in an age-appropriate manner. The WHO recommends at least 30 minutes of exercise a day to avoid health problems. By daily exercise we can also mean taking the stairs or walking instead of using other means of transportation. It’s that simple!
And watch out, because it’s especially important to exercise during the cold seasons. The hormone serotonin is nourished by sunlight, so when its levels drop, we need to activate it in other ways, such as physical activity. It is equally important to exercise in the cooler seasons, and to wrap up warmly after sweating and avoid sudden temperature changes.
Avoiding the consumption of drugs, alcohol and tobacco
Drugs completely disrupt our health, generating changes in our bodies that can be very dangerous. Among their known effects, we can highlight serious neurochemical imbalances in the brain and loss of neurons. In addition, they are highly addictive, as they fully affect the brain’s reward system.
Excessive alcohol consumption can cause chronic diseases, as well as other important changes in our health: liver disease, digestive problems, heart disease, etc. Alcohol consumption also impairs learning and memory. Not forgetting its important mental health consequences, which can lead to depression and anxiety.