How to Live Healthy and Its Benefits
Healthy lifestyle
Everyone would like to be always healthy and protected from various diseases. Because with a healthy body and mind, well-being and quality of life can of course also increase. Maintaining health is actually not as difficult as one might imagine, especially by adopting a healthy lifestyle on a daily basis.
A healthy life is a life free from any spiritual (mental) or physical (physical) problem. A healthy life can be interpreted as someone who lives in good physical and psychological health without any health problems. As if it has become a trend these days, living healthy is an important thing to do. Because having a healthy body must start with a healthy and clean life so that our body is free from diseases. From now on, it's time for us to start a healthy life.
A healthy lifestyle is a long-term commitment to maintain or do a number of things to be able to support bodily functions, so that they have a good impact on health. To achieve this, several efforts can be made to adopt a healthy lifestyle. Examples include maintaining a healthy food intake with diet and nutrition, exercising, doing positive activities to avoid stress, and many others. Some of these things can definitely improve the quality of life and have a positive impact on the environment.
How important is leading a healthy lifestyle?
Adopting a healthy lifestyle is also the most important thing, because according to the World Health Organization (WHO), unhealthy eating habits and lack of physical activity are major risk factors for global health. Especially with advancements in food technology, the production of processed foods is also increasing. Moreover, due to the convenience of technology, an unhealthy lifestyle makes the body vulnerable to various types of health problems, such as diabetes, heart disease, and cancer.
Benefits of healthy living
Why is healthy living important? At present, many people are not yet aware of the importance of healthy living in everyday life. Having a healthy body will certainly support our daily activities. Imagine if we had a disease caused by an unhealthy lifestyle, of course it would harm us and our family. This is because activities will be disrupted because we are sick and there will even be a lot of expense for care. Therefore, we must be aware of the importance of maintaining health.
A healthy life can be started on your own by cutting down on unhealthy habits. from now on it's time for us to start a healthy life without diabetes, a healthy life without tobacco, a healthy life without drugs and a healthy life without cancer. let's start living healthy since we are teenagers so that we can live healthy until we are old. Here are the benefits of healthy living:
1. Happier
Apart from being beneficial for health, living a healthy lifestyle can also improve mood. Because living a healthy life can make you feel confident and improve your mood. Indeed, a healthy life with exercise and a healthy diet can stimulate the production of endorphins in the body. It makes us happier and more relaxed.
2. Increase body energy
The next benefit of healthy living is being able to increase the supply of energy needed by the body to support daily activities. Having a healthy diet by consuming fruits and vegetables and high protein foods can provide a lot of energy to the body
3. Reduce the risk of disease
By living a healthy life, we will of course avoid disease problems. Living a healthy life by engaging in regular physical activity will increase stamina. When you live a healthy life, of course, the intake of protein, vitamins and nutrients will be satisfied, it will save us from the risk of disease.
Healthy lifestyle with what's on my plate
The Ministry of Health of the Republic of Indonesia (Kemenkes) is intensively promoting the Healthy Lifestyle Socialization Movement (GERMAS). This action was taken to remind the public to maintain their health by implementing GERMAS to create a healthy Indonesia. In daily life, healthy living is a form of mental revolution for people to get used to living a healthy life.
One of the healthy living activities
that is heavily promoted is healthy living with what's on my plate. The
contents of my plate are ideal portions for normal adults, this is done to
prevent disease. Living healthy with what's on my plate can be an indicator of
one's long-term health.
The contents of my plate is a picture of healthy foods that includes 4 healthy 5 perfect, which can not be enough, so it is equipped with balanced nutrition guidelines with 10 points. Current guidelines for a balanced diet focus on 4 things, namely drinking water, physical activity, routine health checkups and washing hands with soap (CTPS).
Steps to start a healthy lifestyle
Implementing a healthy lifestyle cannot be arbitrary. This should be adjusted based on age, gender, level of physical activity, health status and even dietary habits. So, here are the steps that can be applied as an effort to live a healthy life:
1.
Consumption of healthy and balanced nutritional foods
It is
a healthy lifestyle that is unfortunately quite difficult to implement,
although it is important to maintain the supply of nutrients entering the body.
This includes protein, carbohydrates, fiber, minerals and vitamins. This is
very vital for the body to grow, develop and perform its functions optimally.
Not only that, the method of food processing must also be considered in a way
that does not damage the nutrients it contains, so that the food consumed
continues to provide benefits.
If
you're still stuck in unhealthy eating habits, start by logging all the foods
you eat each day. This note is useful as a reminder to limit or increase
consumption. Not only that, you can also choose natural food, or in the
manufacturing process, no chemicals enter it.
This
is intended to avoid the negative effects that may be produced. To live a
healthy life, you should at least eat fruits and vegetables in addition to meat
and other carbohydrate sources.
2.
Exercise Routine
At
least exercise for 30 minutes every day if you want to have a healthy body. You
can also do moderate aerobic activity like walking for at least 150 minutes or
vigorous aerobic activity like running for at least 75 minutes a week. During
this time, it is recommended to do strength training for all muscle groups at
least twice a week.
The
right exercise at the right time is also known to improve blood circulation and
strengthen muscles and bones. If your activities are dominated by simple
activities, consider being active every day.
3.
Manage stress well
It is
undeniable, stress is also one of the things to avoid in order to regain
maximum health. Indeed, the heavy burden of life can bring stress, but you have
to be smart about it. When stress hits, the physical symptoms you may
experience are headaches, upset stomach, increased high blood pressure, chest
pain, and trouble sleeping.
To
overcome this, you can take time to relax and do things you enjoy. Certain
things, like yoga or meditation, can also be practiced to avoid stress.
Moreover, it is also important to be grateful so that the mind and the heart
remain calm. Spiritual health will also affect overall physical health, so you
can't ignore both.
4.
Routine health check
One
of the steps in implementing a healthy lifestyle is to have regular health
checkups. This is because there are several advantages to it, including:
- Detect current or existing medical issues that have not been detected.
- Assess the risk of future medical problems.
- Encourage you to maintain a healthy lifestyle.
Apart
from that, having a checkup is also a good time to examine your lifestyle to
see what improvements can be made.
5.
Enough rest
To have a healthy body and mind, you can also get it by getting enough rest. Make sure your bedtime is always full and get used to sleeping and waking up at the same time. If you have trouble sleeping, you can try taking a hot bath, reading a book, or listening to music to relax your body and make it easier to fall asleep.
These are healthy lifestyle habits that you can practice every day. It is important to remember once again that it would be better to prevent illness by adopting a healthy lifestyle, rather than waiting for the body to get sick.
One of the steps in implementing a healthy lifestyle is to check your health regularly. So, if at that time you want to check your condition, you can make an appointment at the hospital through the Halodoc app. Of course, without having to queue or wait long. So what are you waiting for? Come on, download Halodoc now!
Healthy lifestyle to avoid heart disease
The recommended healthy lifestyle to avoid heart disease is a balanced lifestyle. The food intake consumed should be balanced between protein, fat and carbohydrate requirements. With the calculation of 50% for carbohydrates, 15 to 20% for proteins and 20 to 25% for lipids. Also, regular exercise should be done at least 5 days a week for 30 minutes. Sport involves at least aerobic exercise and occasional weight lifting.
Maintain
body endurance
Here are some ways to maintain your stamina so you don't tire easily:
- Meet your daily fluid needs.
- Sufficient sleep and rest.
- Consume a healthy intake. Good nutrition is very important for the body, the goal is to maintain the proper functioning of the immune system. What is consumed can greatly affect the health of the body.
- Take food or vitamin supplements. Even so, the effect of supplements on immunity in general still needs further research.
- Regular exercise. People who rarely move and spend more time sitting and lounging are more likely to catch colds or other infectious diseases. Therefore, regular exercise is recommended. It is believed that exercise is able to improve the general physical condition of the body, strengthen the immune system and prevent the body from various diseases and infections.
- Do not smoke
If we get sleepy easily, are we really tired?
Drowsiness can be caused by several factors, including :
Way Of Life
Some lifestyles that can trigger daytime sleepiness are :
1. Lack of sleep at night
A person may feel excessively "sleepy" during the day if they are sleep deprived. Basically, everyone has an ideal sleep duration that is fulfilled. The duration varies according to the age of each.
2. Eating habits that interfere with sleep
Excess coffee consumption can interfere with sleep at night, increasing daytime sleepiness. In addition, excessive consumption of spicy foods and foods can also affect digestion, so even a night's sleep will be disturbed.
3. Exercise time close to bedtime
After exercise, the body will feel cooler because the heart rate and blood pressure increase. This is why exercising too close to bedtime can cause difficulty sleeping.
4. Consumes alcohol frequently
Alcohol can indeed help you fall asleep quickly, but on the other hand, the quality of sleep can also be disturbed because you are often restless and wake up. As a result, drowsiness can strike during the day.
5. Mental disorders
Drowsiness can also be caused by mental or emotional disorders. People who suffer from stress, anxiety disorders or depression may feel excessively "sleepy" during the day.
6. Disease
Some chronic illnesses can interfere with sleep quality at night, causing daytime sleepiness. Among these are cancer, diabetes or hypothyroidism.
7. Medication side effects
Certain medications can cause drowsiness, such as anticonvulsants, antidepressants, allergy medications, medications to treat high blood pressure, heart medications, or asthma medications.
8. Sleep disorders
Excessive sleepiness of unknown cause may indicate a sleep disorder. These disturbances affect the quality of sleep at night, so sufferers are excessively sleepy during the day. Sleep disorders that can affect sleep quality include sleep apnea, narcolepsy, insomnia, and restless leg syndrome (RLS).
