The best way to take care of health

The term health care is frequently repeated, and is often associated with eating healthy food and avoiding smoking, but the concept of health care includes other things much broader than the limitations of this widespread idea. Health is an integrated state of physical, psychological and social well-being, and health care is the care that exists to help people maintain this ideal state of health.

Health care is a complete routine of life, and not just a set of procedures that are applied when a person feels sick, or suffers from a chronic disease, the prevention of disease is much better than any other treatment plan.

There are many factors that influence the good health of individuals; Genetic factors, the environment, relationships with people, societal relationships, science and education. They all work together and affect a person’s health.

Health care is divided into:
Physical health care

Taking care of physical health gives a person an opportunity to enjoy a strong, healthy body, free from diseases, and less likely to get infected. It is worth noting that health care does not guarantee that the disease will not occur, but it provides prevention, reduces the chance of its occurrence, and helps the body to resist the disease if it occurs in a more healthy way. Among the most important steps to take care of physical health:

The brain works in a different way when consuming soft drinks, although they are rich in sugars and calories, but the brain cannot calculate the amount of calories in them, and therefore the body does not feel full, and the feeling of hunger remains, which leads the person to eat more food, and more weight gain. .

Consumption of sugary drinks, specifically soft drinks rich in fructose sugar (sweetened corn syrup), is directly related to weight gain, as the increase in consumption of soft drinks in America by 68% increased the number of obese people by 112%. The harm of consuming soft drinks does not depend on eating them alone. Drinking them is usually accompanied by eating other unhealthy food items, such as fast food, and a lack of important nutrients. Drinking it is also linked to diabetes, heart disease, and many other diseases.

Some canned fruit juices contain equal harm and may be more than the harm found in soft drinks, because large amounts of sugar are added to sweeten them, so it is important to pay attention to the contents of the juice when purchasing it, and it is preferable to use unsweetened home-made fruit juices.
Eat nuts regularly

Untasted and unsalted nuts are a very rich source of nutrients, they are rich in vitamin E, magnesium, folic acid or fol-ate, essential amino acids, and proteins.

It is usually associated with the mind that eating nuts causes weight gain, but studies have shown that there is an inverse relationship between eating an average amount of nuts regularly and weight, the more nuts are eaten regularly, the greater the weight loss. As only 10-15% of the calories in nuts are absorbed, they also stimulate the body’s metabolic processes, that is, they stimulate the body to burn more fat.

One study confirmed the association of eating almonds with an increase in weight loss by 62%, and the death rate as a result of heart attacks decreased to 40% when eating nuts and grains on a regular basis.
Stay away from fast food

Fast food aims to provide the most delicious food flavors, and large amounts of saturated fats to make the brain feel completely satisfied when eating it without any benefit being reflected on the body from it. To stop taking it requires will, commitment, and awareness of the full risks associated with taking it.

In recent decades, the number of fast food consumers has doubled due to the change in the nature of life in general. In the United States of America, the number of obese people has increased from 66% to 71%, and 88% of people are overweight. Only 5% of the US population lives a healthy life, has a normal weight, eats healthy food, doesn’t use alcohol or drugs, and doesn’t smoke.

Eating fast food increases the risk of a person having a stroke 7 times the normal person in the age group less than 45 years.
intermittent fasting

The idea of ​​intermittent fasting is based on increasing the periods in which the digestive system is not busy digesting food. One study confirmed that the constant busyness of the digestive system is linked to accelerated aging. This is the application of intermittent fasting in conjunction with eating healthy meals rich in all nutrients, especially protein, which enhances the feeling of satiety for relatively long periods.

A study on women with breast cancer showed that, after treatment completely, they were put on an intermittent fasting program, so that dinner is eaten early, and the interval between this dinner and the subsequent breakfast is 13 hours, this was associated with a lower death rate and no recurrence of cancer again. Others by 26%. It was also associated with lower cumulative diabetes level and improved blood sugar regulation in diabetic patients.

It doesn’t need a special diet or any restrictions, just eating a healthy diet and making dinner early helps the body stay young longer.
Drink water, especially half an hour before food

Drinking water in a balanced amount, without excessive is very beneficial for the body, and in addition to the well-known benefits of drinking water from improving kidney function, ridding the body of toxins and sediment, reviving the skin, and its benefits in enhancing the work of the digestive system, recent studies have shown the association of drinking water with increased fat burning in the body. Drinking two liters of water a day increases fat burning by 24-30%.

It is preferable to drink two glasses of water half an hour before eating, and this is associated with an increase in weight loss by 44%.

Prevention of disease and infection

Seasonal diseases and infection are common during certain periods, and infection can be prevented by following the times of seasonal vaccinations, such as the seasonal flu vaccine, and making sure to take the necessary vaccinations before traveling, to avoid infection with diseases associated with travel, or spread in the host country such as malaria, hepatitis, diarrhea, and others.

It is also advised to be careful to adhere to the rules of personal hygiene such as washing hands after using the bathroom and before eating meals, and using hand sanitizer during the seasons of infection spread, and avoiding exposure to the infected person and sharing his personal tools directly.

In addition to the importance of periodic examination to constantly monitor the health of the body, which helps to detect the disease if it occurs early, which gives an opportunity for a faster recovery.
Mental and mental health care

Good mental health directly affects a person’s performance, interaction with life, and productivity. There is no doubt that sound mental and psychological health is linked to the presence of sound physical health. The following tips can be followed to maintain a balanced mental health:

Sleeping enough during the night hours, sleep is very important for the functioning of hormones, maintaining the health of the mind, and the balance of the body. Lack of sleep is associated with decreased mental and physical performance, weight gain, and increased insulin resistance, which makes a person susceptible to diabetes. It also makes a person weak focus, and more nervous.

Managing stress and anxiety in a balanced way, giving the person a private space in which he empties stress and anxiety, and clears his mind, this can be through the participation of a trusted person to talk and search for solutions to the problem, sharing difficult times helps to accept them and search for logical solutions to them.
Practicing activities that a person prefers and are creative with, help relieve stress, and accomplish pleasant things that bring happiness and security to the soul, and help recharge positive energy.

Exercising regularly, gives the body many benefits, in addition to raising the levels of happiness hormones (serotonin) in the body, which helps in improving mood, and reducing stress and nervousness. Exercise also helps to get rid of anxiety and sleep more deeply, increases clarity of mind and the ability to focus.
Surrounding oneself in a positive, supportive environment, and caring for the family and others around him brings happiness in the self and strengthens the social bonds around the person.