How to take care of your Health - Both Health Tips

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How to take care of your Health

take care of your Health

45 Tips to take care of your Health

1. Reduce abdominal fat

The fat or adipose tissue that is concentrated in the abdomen is dangerous since it favors the appearance of the main cardiovascular risk factors, such as blood pressure and hypertension and diabetes. It also lowers good cholesterol (HDL) and increases bad cholesterol (LDL) and triglycerides, leading to an accumulation of sugar in the blood.

For this reason, it is important to measure your waist and ensure that it measures less than 80 cm if you are a woman, and less than 90 cm if you are a man. If you find that your abdominal fat is above the recommended, exercise, follow a balanced diet and avoid very fatty or sugary food.

2. Quit the cigarette

Tobacco is one of the main causes of various cardiovascular, respiratory and carcinogenic pathologies. In addition, cigarette smoking increases the chances of being overweight, according to the Spanish Society of Cardiology, not to mention that smoking decreases physical capacity.

Quitting the cigarette is not easy, but it is not impossible. You can consult a doctor to help you quit and thus better cope with the side effects of withdrawal.

3. Say "no" to stress

Whether due to work or a personal situation, it is normal to feel stressed, but we must learn to relax or it can have serious consequences on our health: physical and mental exhaustion, insomnia, loss or increase in weight, or it can cause some other disease.

Some tips to get rid of stress are listening to relaxing music, taking a bath, reading, exercising or any other activity that counts as an exclusive time for you.

4. More vegetables and fruits

Eating three pieces of fruit and two servings of vegetables is recommended, as the body receives the necessary minerals and vitamins. Red meat, bread, butter, even legumes, and cereals should be consumed in a smaller proportion.

Do not forget to include in these tips to take care of your health the consumption of fiber and water to improve digestion, fight obesity and avoid diseases.

5. Watch out for sugar

The excessive consumption of sugary foods and beverages can cause overweight, obesity, diabetes, intestinal diseases, among other conditions. Soft drinks, breads, and sweets like chocolate are foods that many people consume, especially children, and it is important to exclude them as much as possible from our diet.

It is best to choose to buy low sugar products and, if possible, not to consume refined sugars. It is normal to want to eat a sweet or add sugar to something, the important thing is not to overdo it.

6. Don't forget to consume fiber

Why is consuming fiber so important? For one simple reason: it has many benefits. Prevents constipation, decreases fat absorption, reduces LDL cholesterol levels, helps lose weight, prevents increases in blood glucose and many more benefits.

Fiber can be found in whole grains, legumes, fruits, vegetables, and nuts.

7. Drink two liters of water daily

Drinking that amount of natural water is recommended, although it also depends a lot on the needs of each organism, the conditions in which a person is, the weather or physical activity. Being well hydrated is important to avoid kidney problems, feeling tired or having headaches.

Drinking natural water is the best option, but juices, flavored waters, infusions or other non-sugary refreshing drinks are viable alternatives.

8. Avoid trans-fatty acids (AGT)

AGTs have negative health effects related to cardiovascular disease, type 2 diabetes, and cancer. Trans fatty acids are found in many foods: red meat, milk and its derivatives, junk food, margarines, industrial bakery and pastry, and more.

Since AGTs are found in so many everyday consumer products, what we can do is pay special attention to item labels, especially junk and instant food.

9. Consume Omega 3

Yes, we know that Omega 3 is also classified as a fatty acid, but it is a polyunsaturated and not a trans. This type of acid is found in the tissues of some fish - such as bluefish - and vegetables - seeds and nuts.

Omega 3 prevents cardiovascular diseases, reduces the level of triglycerides in the blood, improves inflammatory processes, prevents high blood pressure, colon and breast cancer.

10. Include olive oil in your diet

Perhaps the word "oil" immediately repels us, but olive oil has proven to have properties that benefit our health. What stands out most of its characteristics is that it acts as a cardioprotector, that is, it prevents the oxidation of fat or lipid particles, reduces the formation of LDL cholesterol and increases HDL.

Did you know that if you take a tablespoon of olive oil you better consume all its nutritional properties?
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11. Put less salt on your food

Also known as "white death," salt is considered the cause of 2.3 million deaths of people with cardiovascular disease, Noticias24 reported based on a study by the American Heart Association.

A solution and advice to take care of health is to stay away from the salt shaker. If you are one of those who feel tasteless food because it does not have salt, you can try different spices, condiments, and aromatic herbs.

12. Eat slowly

A bad habit is to chew food too quickly. We are aware that many times the mealtime is counted or it has already become a habit to eat fast, but it is harming us.

Chewing slowly will allow you to control the amount of food you eat, you will feel satisfied before and you will not overeat. It is advisable to chew a bite twenty times and not eat another piece of food until you have finished eating the previous one.

13. Ration food

It is not only important to take care of the food you eat, but in how much you eat it. Some restaurants, establishments or fast food chains serve oversized portions. Don't eat it all and, if you prepared the food, avoid filling your plate.

Consuming adequate servings and chewing slowly will help you enjoy food more and feel satisfied, not about to burst.

14. Take the prejudice out of soy

When we think of eating soy, images of vegetarian food that not everyone likes immediately come to mind. However, this food contributes to reducing cardiovascular risk, since its fat profile favors the reduction of cholesterol in the blood.

Meat, milk, flour or soy protein are good options to consume it, although the best way to eat it is in its natural presentation: tofu.

15. A fermented dairy will help your digestion

Those who suffer from poor digestion, the famous "lazy intestine", know that there can be many discomforts that vary in intensity. There are some people who feel nothing beyond feeling swollen, while others experience abdominal pain or heaviness.

A product that can alleviate these symptoms and improve digestion is a fermented dairy with bifidobacteria, which we normally find in yogurts.

16. Laughter heals

When they affirm that laughter is the best medicine, they are not far from the truth, because it has been proven that laughing out loud works better than an analgesic. Laughing stimulates the natural production of endorphins in the brain, a substance that relieves pain just like morphine, opiates, and other drugs.

To make matters worse, laughter also helps burn calories. Follow this health care tip and laugh heartily every day.

17. The skin also matters

Many focus on caring for their inner body, but protecting the outer is just as relevant. Using sunscreen is a must, no matter if it's cloudy or it's raining. All parts of the body that are exposed to sunlight need to be protected with sunscreen.

The recommendation is to put on sunscreen approximately every four hours, depending on the intensity of the radiation.

18. Do not leave the dentist for later

Several people don't like going to the dentist very much because they associate consultations with discomfort or pain, however that is only true when teeth are diseased and need healing. A constant review with the dentist and proper cleaning keeps teeth and gums in perfect health.

One mouth cleaning a year is a good idea, but don't confuse it with teeth whitening. Consult the doctor before undergoing similar treatment, as some dentists do not recommend whitening as unnecessary.

19. Try to sleep well

Waking up either to party or stay up late is something that everyone goes through, but not sleeping for days or altering the sleep cycle too much has consequences like insomnia and can even affect other habits, such as eating.

Try to go to bed and get up at the same time to build a routine, do not watch TV, computer or cell phone before bed, and never lie down if you're not sleepy, because it also can be harmful to force yourself to sleep.

20. Make exercise routine

It is true that after a long day all we want is to rest and we think that we will not have the energy to exercise. This is not true, in fact, exercising to start or end the day is a good idea.

We need to start considering sport not as a health obligation or a task, but as a routine. Would you stop eating, bathing or sleeping? No? Make exercise a habit like these and you will see how your perception changes.

21. Consult a professional coach

You enter a gym or not, ideally, before starting any exercise routine, consult a qualified trainer. He or she will be able to tell which sports practices are best, take into account if you have a physical problem, and may even recommend nutritionists to follow a diet.

Don't try to get into an exercise routine if you don't have the necessary knowledge or try to force yourself to carry more weight or last longer.

22. Cardio is the best exercise

One of the physical activities with the greatest advantages is cardio. It facilitates the control of risk factors such as high blood pressure, obesity, diabetes, stress, and dyslipidemia. It also improves strength and endurance.

Unless you have a disease or physical impediment that makes it difficult to exercise, everyone needs to do a sport.

23. Don't depend on processed food

It's easy to get home, take food out of the freezer, and heat it in the microwave. It is also easier to make instant soup or cream, but this kind of diet will become more and more harmful to your health.

Buy natural and fresh products, and try to cook them yourself. Making a salad or roasting a breast does not take long and there are simple and quick recipes to prepare.

24. Lowers bad cholesterol

Cholesterol is an inseparable part of our body and, as we have already seen, it is divided into good (HDL) and bad (LDL). However, the balance between these two types of cholesterol can be lost if too much junk food is consumed or even if there is any genetic predisposition.

The Mediterranean diet helps keep cholesterol levels balanced, thanks to its low saturated fat content and its high content of monounsaturated fatty acids from Omega 3 and olive oil.

25. Don't just sit in the office

It is inevitable to be in almost the same posture all day if you work in an office, especially when most of your tasks involve sitting in front of the computer.

Stand up, walk (go for water, go to the store), rest your eyes, move your neck, change your position; If possible, change the location of the computer to avoid being in the same position all the time.

26. Don't neglect your posture

Whether you're sitting, standing, or even squatting, maintaining the correct posture is essential to prevent pain, sprains, or back problems that can be very damaging later on.

If you notice that you are stooping, stand up. Learn how to bend and get up correctly.

27. Have a single glass of red wine

Thanks to its antioxidants, red wine is perfect to prevent the risk of cardiovascular disease and raise levels of good cholesterol. However, just drinking wine is not enough: you need to exercise and eat a good diet.

Just because you are advised to drink red wine frequently does not mean that it should be abused, after all, it remains an alcoholic beverage.

28. Plant sterols to level cholesterol

Another tip to take care of health and a way to balance cholesterol in your body is to consume plant sterols or phytosterols. This is a derivative of plants that decrease the intestinal absorption of cholesterol and help control it.

Sunflower, corn, olive and soybean oil can find small amounts of this substance. Some dairy drinks have also been enriched with this derivative.

29. Feed your children healthy

For a working mother and father, it may not be easy to provide adequate nutrition for their child or children. However, efforts must be made to ensure that children eat healthy and receive the nutrients they need to grow well.

In addition to ensuring that your child eats well, it helps that you also instill healthy food even when he is not at home. Tell him to avoid consuming potatoes and soft drinks, to always eat on time, and so on.

30. Homeopathy yes, but under supervision

Many people prefer to resort to homeopathic medicines because they do not have side effects like conventional medicines, they are safe and, for the most part, effective.

Even so, it is always advisable to consult a doctor before starting to take homeopathic medicines.

31. Happiness is essential

If laughter is the best medicine, so is happiness. Feeling happy drives physical and emotional well-being. The most important thing to note here is that happiness is not about chance or lucky situations: it is a mindset.

Feeling full and happy helps to decrease stress, anxiety, and sadness, helping to improve your health, your work productivity, and your personal life.

32. The mind also needs exercise

Practicing physical activity is essential if you want to have better health and the same applies to well-being and mental agility. Playing board games, reading, doing crossword puzzles, or mental math exercises help your brain to activate and be more productive.

The body and mind are connected and it is best when you exercise both. If your mind is tired, you probably have less desire to play sports and vice versa.

33. Don't lie down on a full stomach

Has it happened to you that you eat too much and your stomach starts to hurt? This is due to gastroesophageal reflux that occurs when you eat too much at night, or consume too much fat, drink alcohol, or smoke.

Dinner should always be the lightest meal of the day and must be established at a reasonable time, this means that it is not advisable to have dinner when your bedtime is close.

34. Feet need exercise

When a person is overweight or obese, they will not only have metabolism but mobility problems. Excess weight increases the pressure on the sole of the foot, which can cause pain or the appearance of pathologies. A sedentary lifestyle can also cause this.

To avoid this, do exercises that boost the elasticity of the feet and strengthen their muscle tone.

35. Pay attention to the carpal tunnel

Just as poor posture occurs from sitting for hours in front of the computer, carpal tunnel syndrome occurs from using the mouse or pad of a laptop, since you do the same movement of the hand and wrist for a long time.

Change your posture and try to use both hands. If your hand hurts or you feel any tingling, rest; If the discomfort persists, do not hesitate to go to a doctor.

36. Try a relaxing exercise

Cardio is good, but physical activity doesn't always mean running out. Exercises like Pilates and yoga are excellent to take care of the well-being; In addition, they increase resistance, teach you to breathe and to know your body better.

All exercise is good and stress-relieving, but these kinds of activities help you enter a more relaxed and connected state of mind.

37. Before playing sports, warm-up

We have talked a lot about the importance of physical activity, but before starting a routine it is mandatory that you do a brief warm-up. Otherwise, you may experience sprains, cramps, or even more serious injuries.

A stretch doesn't have to last long, but it's crucial that you always do it and of course do it well.

38. Decrease your alcohol consumption

Having a glass of wine is good; drinking other kinds of alcoholic beverages is not prohibited, but remember that they should not be abused. The excessive consumption of alcohol continues to be a central factor in deaths in road accidents; likewise, it contributes to overweight and obesity and can cause addictions.

Always moderate your alcohol consumption and don't drive if you've been drinking. Request a taxi or agree to organize a carpool. Remember that you can not only hurt yourself but other people.

39. Don't take too many supplements

Some people feel too fatigued or perhaps believe that a supplement won't hurt their diet, however, this is not always necessary and they may be hiding an illness by taking supplements to feel better.

If you feel tired all the time or feel any other discomfort, go to the doctor before taking supplements or food supplements and make sure everything is in order.

40. Monitor your glucose levels

Taking care of the amount of sugar you consume is something you should always do, but in the same way, you need to check your glucose levels, since other factors can affect them and cause some disease in your body.

Diabetes is the condition that is triggered in people with high sugar levels and it is very important to prevent it in time.

41. Perform constant medical check-ups

Go to consultation and do clinical studies left by the doctor needs to be a mandatory check-up that you carry out at least once a year. Eating a balanced diet, exercising and trying not to lead a sedentary life have to be complemented with this practice.

Although clinical studies are not cheap, in several laboratories in the country they offer packages for you to do a complete basic review at a lower price.

42. Set meal times

Among the tips to take care of your health that we have given, are rationing food well, buying fresh and natural products, drinking water and not consuming as many fats and sugars. The advantages of these small actions can have a better impact if you determine meal times.

By establishing an eating routine, you prevent obesity and being overweight. Doctors usually recommend that there be five foods a day: the main three and two between meals, which should be light snacks.

43. You have to be aware of your body

It is not just about ensuring your well-being, but going to the doctor if you feel any discomfort or if you notice something strange, such as feeling too thirsty, being very hungry, going to the bathroom more often than usual, etc.

Eating a good diet and exercising is excellent for maintaining good health, but that does not mean that it is an infallible method.

44. Antioxidants prevent cancer

Fruits, vegetables, cereals, legumes, fish, teas and nuts contain natural antioxidant compounds. Its consumption reduces the risk of cardiovascular diseases and some types of cancer.

A varied and excess-free diet is the best way to maintain a healthy lifestyle.

45. Keep a positive attitude

Being sick is difficult to feel happy or optimistic, but we must be if we want to heal faster. Whether it is a small or serious condition, a positive attitude is always more beneficial.

Once again we remember that well-being is not found or is obtained only from the physical: the mind also has a relevant role in full health.

These are the 45 tips to take care of your health that you always needed. It is time to put them into practice and protect your well-being and that of your collaborators.


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