Whether rich or poor, many people fail to see the link between their habits and their health. They may regard enjoying good health as a matter of chance or something over which they have little control. Such a fatalistic view holds many back from improving their health and leading a more productive life.
In reality, whatever one’s financial situation, there are basic steps that can be taken to protect and improve ones health and those of close associates. Some common healthy habits are provided below:
EAT WISELY– Concentrate on eating ‘real’ food- whole, fresh foods that people have been enjoying for millenniums- rather than modern processed foods. Commercially prepackaged foods and fast food from chain restaurants usually contain high levels of sugar, salt, and fat which are associated with heart disease, stroke, cancer and other serious ailments. When cooking, try steaming, baking, and broiling instead of frying. Try using more herbs and spices to cut down on salt. Make sure meats are properly cooked, and never eat spoiled foods.
The World Health Organization reports a dangerous worldwide increase in overweight and obesity, most of which result from overeating. One study found that in parts of Africa, ”there are more children who are overweight than malnourished”. Obese children carry both present and future health risks including diabetes. A balanced plate favors a variety of fruits, vegetables, and whole grains over meats and starches. Once or twice a week, try substituting fish for meat. Reduce refined food such as pasta, white bread, and white rice, which are usually stripped of much of their nutritional value. Adults and children need to drink plenty of water and other unsweetened liquids every day. Drink more of this during hot weather and when doing heavy physical exercise. Such liquids aids digestion, and cleanse the body of poisons, make for healthier skin, and facilitate weight loss.
TAKE CARE OF BASIC BODY NEEDS– The demands and distractions of modern life have whittled away the time people spend sleeping. But sleep is germane to good health. Studies have shown that during sleep, our body and brain repair themselves, which benefiting memory and mood. Sleep reinforces the immune system and reduces our risk of infections, diabetes, stroke, heart disease, cancer, obesity, depression and so on. Most adults need seven to eight hours of sleep every night to feel good and perform their best. Young people need more.
KEEP YOURSELF MOVING– Leading a physically active life can help us feel happier, think more clearly, have more energy, be more productive and, along with proper diet, control our weight. Exercise needs not be painful or extreme to be effective. Regular periods of moderate exercise several weeks can be beneficial. Jogging, brisk walking, biking can help prevent heart attack and stroke. Simply using your feet instead of a car, bus or elevator is a good step. Why wait for a ride when you can walk to your destination? No matter how old you are and when you start, you can benefit from moderate physical exercise. If you are older or have health problems and have not been exercising, it is wise to consult a doctor about how to begin. But do begin! Exercise that is started gradually and not overdone can help even the oldest to maintain muscle strength and bone mass.
PROTECT YOUR HEALTH– ”Hand washing is the single most important thing that you can do to help prevent the spread of infections and stay healthy and well”, reports the U.S Centers for Disease Control and Prevention. As much as 80 percent of infections are said to be passed on by unclean hands. So wash them often throughout the day. Do so especially before eating, preparing food, or dressing or even touching a wound, and do so after touching an animal, using the toilet, or changing a baby’s diaper. Washing with soap and water is more effective than using alcohol-based hand sanitizers. Bathing everyday and keeping one’s clothes and bed linens fresh and clean also contribute to better health. Avoid close physical contact or sharing of eating utensils with any who have a cold or the flu. Their saliva and nasal secretions can pass the illness to you. Avoid insect bites. Do not sit or sleep outdoors unprotected when mosquitoes or other disease-carrying insects are active. Use bed nets especially for children, and use repellents. Make whatever effort is required to keep your home clean, inside and out. If there is no toilet, build a simple latrine rather than just relieving yourself in a field. Cover the latrine to keep out flies. Obey safety laws when working, riding a bicycle or motorcycle, or driving a car. Use appropriate protective equipments such as safety glasses, headgear, and footwear, as well as seat belts and hearing protection. Avoid excessive sun exposure, which causes cancer and premature aging of the skin.
(excerpts from AWAKE journal- march, 2011)[ad#Adsense-468×60]
