The World Health Organization (WHO) defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. This definition highlights the importance of not only physical health but also mental and social well-being. It recognizes that good health is not just the absence of illness or disease, but a state of overall well-being that includes aspects of social and mental health as well. This definition emphasizes the importance of promoting health and well-being in all areas of life, including access to healthcare, healthy living environments, and social support networks.
HEALTH AND WELLNESS
There are many ways to improve your health and wellness, and the most effective strategies will depend on your individual needs and circumstances. Here are some general tips that can be helpful for many people:
Eat a balanced diet: Eat plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed and sugary foods. : Eating a balanced diet can provide your body with the nutrients it needs to function properly. The quality and quantity of food we eat go a long way to improving our well-being. Also, the timing for eating is equally relevant. Cook with natural and fresh herbs such as garlic, ginger, rosemary, parsley, oregano, etc. Avoid junk foods if you can, home meals are better prepared and are often free of carcinogens.
Exercise regularly: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Exercise can help you maintain a healthy weight, reduce the risk of chronic diseases, and improve your mental health. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Find an activity that you enjoy and can stick with.
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Get enough sleep: Aim for 7-9 hours of sleep per night. Establish a bedtime routine that helps you wind down and relax before sleep. Most adults need between 7 and 9 hours of sleep each night to feel well-rested and refreshed.
Manage stress: Find healthy ways to cope with stress, such as meditation, yoga, or deep breathing exercises. Avoid unhealthy coping mechanisms like alcohol or drug use. Chronic stress can have negative effects on both your physical and mental health. Finding ways to manage stress can help improve your overall well-being. Get rid of your stressors; do not overwork yourself, get help, delegate duties, and let go of toxic and stressful relationships. Whatever you do, let your health come first.
Stay hydrated: Drink plenty of water and limit your intake of sugary and caffeinated beverages. Drinking enough water is essential for many bodily functions, such as regulating body temperature, transporting nutrients, and removing waste.
Practice good hygiene: Wash your hands regularly, cover your mouth and nose when coughing or sneezing, and avoid close contact with people who are sick. Brushing your teeth, and practicing safe sex can help prevent the spread of disease and illness.
Get regular check-ups: Visit your healthcare provider for routine check-ups and screenings. Follow their advice for managing any health conditions you may have.
Limit alcohol and tobacco use: Excessive alcohol consumption and tobacco use can have detrimental effects on your health.
Stay connected: Maintaining social connections with friends and family can have positive effects on your mental and emotional health.
Take time out to do what you love, visit friends and family, go on trips, getaways, and vacations, enjoy nature, and seek peace of mind.
Remember that making small, sustainable changes to your lifestyle can have a big impact on your overall health and wellness.