5 Healthy Tips

There are three main factors to be healthy: genetics; Lifestyle and Environment Even if we can't change our genes, But we can change our lives. Therefore, this article would like to introduce 5 tips to create good health from today.

1. Good quality sleep

Sleep is a time of recovery because during sleep, the body secretes growth hormone, which plays an important role in growth. strengthens muscles and bones; It is called a hormone for the maintenance of the body. The better the quality of sleep, the more growth hormone will be secreted, and while sleeping, the body has a glymphatic system through cerebro spinal fluid (CSF). Therefore, we humans need to get enough and quality sleep, which has 3 components:

• Adults should get 7-9 hours of sleep every day.
• Continuity is starting from going to bed, falling asleep, until waking up. Sleep must be continuous. There is no more than 1 wake-up during sleep and no more than 20 minutes of wakefulness.
• Deep Sleep During this period, the frequency of brain waves slows down during Delta Waves, which is the time when the body secretes growth hormones. Therefore, you should go to bed at 4 pm to reach the deep sleep period at 5 pm, which is the time when the growth hormone begins to be fully secreted.

Meditation or activities that relax the brain before sleep. It helps the body to enter a deep sleep more easily. You should refrain from using mobile phones. Computer The blue light from the monitor will interfere with the circadian rhythm, causing less melatonin to be secreted and not sleep well.

2. Exercise

Physical activity plays an important role in the prevention of chronic non-communicable diseases (NCDs) such as high blood pressure, diabetes, cardiovascular diseases, and certain cancers. Respiratory system and helps maintain body weight within normal limits.

The World Health Organization (WHO) recommends that adults do 150-300 minutes of moderate-intensity aerobic exercise per week or 75-150 minutes per week and exercise that strengthens muscles at least 2 days a week, especially the major muscles. In moderate heaviness and above.

Increasing physical activity in daily life is another option. By modifying the mode of travel. Reduce the use of vehicles on foot, cycling, or walking up stairs instead of using elevators, etc.

3. Keeping the body from becoming obese

Obesity is a condition in which the body accumulates more fat than normal. Body Mass Index (BMI) is generally used to evaluate, but BMI may not be a very accurate tool. It must be evaluated in combination with other indicators such as waist circumference or evaluated using a DEXA scan because people's body composition is different. Muscle and fat proportions can be different.

Obesity is caused by many factors, including eating foods high in sugar and fat, genetics, Physical inactivity Although we cannot fix our genes, we can take care of ourselves by eating well. Avoid processed foods Eating a diet high in fat and sugar, along with taking care of exercise and sleep, as written in the previous tip.

4. Living in clean air

The environment is another important factor that affects health. Poor air quality contributes to various health problems such as irritation of the nose, throat, and eyes. Allergy symptoms and difficulty breathing. Long-term cough increases the risk of cardiovascular disease. Some cancers and also result in a weakened immune system.

We can all play a part in helping clean air by adopting healthy habits such as not smoking. Reduce the consumption of processed foods. Reduce travel by private car to reduce the generation of PM2.5 and PM10 dust from engines and industrial plants.

5. Keeping your emotions clear

Stress and anxiety stimulate the body to release stress hormones or cortisol, which make the body feel appetite and encourage fat accumulation.

Building relationships with people through volunteer activities The brain responds to a natural reward pathway by releasing feel-good neurotransmitters such as Dopamine, Oxytocin, Serotonin, and Endorphins (DOSE), which positively affect mood. In addition, quality sleep is an important part of reducing stress because sleep quality is an important factor that affects people's mood.

Here are 5 healthy tips that you can start practicing today. Promote healthy behaviors for a healthy body and a long quality life.

Reference

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• National Sleep Foundation. What Is Sleep Quality? [Internet]. Washington, DC: National Sleep Foundation; 2020 Oct 28 [cited 2023 Jan 19]. Available from: https://www.thensf.org/what-is-sleep-quality/
• World Health Organization. Physical activity [Internet]. World Health Organization; 2022 [cited 2023 Jun 14]. Available from: https://www.who.int/news-room/fact-sheets/detail/physical-activity
• Bays HE, Golden A, Tondt J. Thirty Obesity Myths, Misunderstandings, and/or Oversimplifications: An Obesity Medicine Association (OMA) Clinical Practice Statement (CPS) 2022. Obesity Pillars. 2022 Sep;3:100034.
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