Beginning a new year is one of the best moments in the life of most individuals across the globe because humans naturally love new things and during this period, families get to meet each other and will love to learn new ways to keep the body healthy.
A new year means making new year resolutions for the coming year. To stay happy with your families and love ones throughout the new year, we need to take our health seriously.
Here are some ways and tips on how we can improve our health in 2022 amidst these deadly pandemics and viruses. Health is money and we must do everything to preserve it.
Eat Healthy Foods Only
Benefits of eating healthy foods
For healthy living, one must take into consideration what they consume which has to do with the food they eat. Human beings derive their source of energy from the food that we eat so the food we eat must contain all the needed nutrients that will help the body function well.
To stay healthy throughout this year, you must eat a combination of varieties of foods which includes fruits, vegetables, legumes, nuts, and grains.
Eating healthy includes not only the food we but how and when we eat them. Eating on time is very important to maintain your health.
Excess intake of some of these foods can rather harm us instead of doing us good. For instance;
The excessive intake of salt and sugar can bring greater harm to the individual than good.
Too much intake of salt increases the amount of sodium in the human body putting the individual at risk of high blood pressure which brings about most cardiovascular-related diseases and stroke.
Reduction of your salt intake a day to at least 5g per day which is equal to one teaspoon will be helpful.
The human body needs sugar but excess intake of sugar can also bring a lot of harm to an individual. Tooth decay and weight gain are all results from the excess intake of sugar.
The WHO bits of advice consume less than 5% of total energy intake for additional health benefits.
Fats are one nutrient the body needs to get energy and I help protect the organs, help in cell growth, control blood pressure and cholesterol, and help the body absorb vital nutrients but the excess intake of harmful fats can bring a lot of harm to the body.
You must not consume over 30% of fats as your total energy intake. We can derive healthy fats for the body from foods such as fish, soybean, avocado and nuts, olive oil.
We found unhealthy fats in food substances such as fatty meat, butter, palm, coconut oil, cheese.
To keep you healthy, you need to be very active through daily exercise. People who take their exercise seriously are less prone to sickness. As an individual, you need to exercise for at least 20 minutes daily.
How to exercise regularly
The exercise must be within your capacity which largely depend on your age and health condition because if you exceed your capacity of training it’s dangerous to your body most especially for peoples with heart-related sickness, vigorous exercise that exceeds your capacity can lead to the demise of the individual and that shows how worse it can be.
So it is, therefore, advisable to seek your doctor or a physical heal trainer to guide you on how and when you need to train.
The exercise or staying active can be in varieties of ways which include; jogging, skipping, push-ups, walking around using the staircase instead of the elevator by office workers during and after work to keep them active.
Health benefits of exercising regularly
Swimming or playing games in your free time is another best way to keep yourself active and healthy.
Exercise helps the body to burn off extra calories, it is also good for the heart and circulatory system; it maintains or increases our body muscles mass and helps improve our overall health and well-being.
Limit Your Alcohol Intake
Alcohol is not good for the human system no matter the quantity we take in. The alcohol the body needs is derived in smaller quantities from the food we eat.
Implications of taking too much alcohol
Consuming alcohol can be lead to several health problems such as feelings of relaxation, changes in mood, impulsive behaviours, nausea and vomiting, diarrhoea, headache.
The intake of alcohol can lead to physical hazards such as accidents on the roads. Many people think the occasional intake of alcohol during mealtime or special occasions does not pose much cause for concern.
But drinking any amount of alcohol can lead to unwanted health consequences.
Excess consummation of alcohol causes sickness such as liver cirrhosis, some cancers and heart diseases, and malfunctioning of the brain.
Avoid Smoking and the Use of Hard drugs
Smoking is not good and can never be good. Smoking tobacco causes diseases such as mental disorders, lung diseases, heart diseases, and stroke.
Smoking can be very addictive which can lead to the demise of the individual if not stopped. Smoking kills not only the direct people who smoke but it stretches to the third parties which we call passive smokers which are individuals who don’t smoke but one way or the other find themselves in places or close to areas where they smoke.
These individuals also inhale the tobacco into their system and goes a long way to affect them just like those who smoke it.
Statistically, there are about 15.9 million adults who smoke tobacco. Most of the mental disorders in most especially the African countries result from smoking and drug abuse making most of the rehabilitation centres full and the government spending the countries’ resources on such people and facilities to accommodate them.
Drug abuse explained
Talking of drug abuse, we used to think it’s just indulging in drug usage such as codeine, narcotics, but the truth is any medication we take into our body that is not being prescribed to us by a medical doctor is drug abuse.
For example, taking pills to abort a baby which is not the prescription of any medical doctor is drug abuse since it can be very harmful to the individual and in the worst case, it can lead to the demise of that individual.
Even paracetamol can be abused if not taken as prescribed by the doctor and this attitude is a threat to your health. If you are currently a smoker or a drug addict, it’s not too late to stop.
Once you stop you will experience immediate and long-term health benefits if you are not an outstanding smoker.
Do not start smoking or abusing the drug and make sure you avoid being a passive smoker.
Practice Safe Intercourse
In our world now which is full of different deadly diseases which most of which are sexually transmitted, it is inadvisable to have unprotected sex with multiple partners or partners of which you do not know their health status.
Abstinence is the key to avoiding any STDs or staying with one faithful partner but since in recent times sex with multiple partners has become the order of the day, it is very important to protect yourself during sex to avoid contracting an STD.
These STDs are deadly which leads to the demise of several people worldwide and they include gonorrhoea, syphilis, HIV AIDS of which we know has no cure.
Use condoms as much as possible and also get tested to know your status.
Prevent Mosquito Bites
Mosquitoes are very tiny but the deadliest animals on the planet that are taking many lives of people even more than HIV.
You can take some simple measures to prevent yourself and your family from mosquito-related diseases.
The first thing we need to do is to keep our environment clean by clearing the bushes and draining all the stagnant waters that can breed mosquitoes and the individuals need to sleep under a treated mosquito net to avoid any mosquito bites.
People who get malaria are typically sick with high fevers, shaking chills, and flu-like illnesses.
About 2000 cases of malaria were diagnosed in the united states each year, according to the WORLD HEALTH ORGANIZATION, 241 million clinical cases of malaria occurred and 62700 people died of malaria globally of which most are children from Africa in the year 2020 so, therefore, to prevent that we need to follow the measures to avoid mosquito bites.
Every individual must cultivate the habit of going for check-ups regularly since it helps you to identify problems earlier to start treatment before they become very chronic or deadly.
Health personals can help you go through diagnosis to know what is wrong with you and guide you on how to prevent or start with the treatment, especially issues relating to diet.
Go out to your nearest health facility to check your health and get vaccinated if the need arises.
These are some of the best ways to keep your body healthy in 2022.
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