The end of the year is favorable for summaries and making resolutions for the next 12 months. Most of our thoughts revolve around the well...
Taking care of yourself is understood in many ways. This term can mean care for a healthy-looking complexion, impeccable clothing, a modern car, or regular visits to the hairdresser. It cannot be denied that all these things improve the well-being of a person, however, the quality of our life depends on the state of the body, and above all its length. At the end of the year, many of us reflect on poor physical condition, chronic fatigue, missed preventive examinations and extra kilos displayed on the weight.
Statistics inform that every 7th Pole cares about his health. Many of them don't do it at all. The main problem is:
chronic stress,
drugs,
irregular and unhealthy diet,
no movement,
insomnia or sleep disturbances
obesity,
reluctance towards preventive examinations.
The bad condition of the organism has a negative impact on family life. And man, as a social being, without ties with others, begins to deteriorate in the psyche, which has a direct impact on physical well-being.
It cannot be denied that each of us is at risk of losing health. The nature of life in the 21st century makes it somewhat difficult to introduce favorable habits. However, it is worth remembering that even minor changes can have a significant impact on the improvement of health parameters, the sense of security and a stronger bond with loved ones.
7 steps to improving your mental and physical health
1. Look for ways to get frequent traffic
The need for daily physical activity is hardly surprising. Exercise will improve the body's efficiency, oxygenate every cell in our body, and strengthen the heart and immune system. Movement, however, does not have to be associated with a lot of effort and liters of poured sweat. Start with simple habits. Park your car a little further from your workplace, instead of an elevator, you should often walk up the stairs, walk in the woods and discover new places.
The World Health Organization (WHO) recommends that you move a minimum of 30 minutes each day at a moderate pace. An effective motivation can be installing a mobile application for counting steps on your phone or buying a monitoring band, which additionally records, for example, the number of calories burned and heart rate.
2. Choose wholesome meals
Unplanned and inadequately balanced meals are the biggest dietary mistakes of modern people. Nutritionists agree that 4-5 meals eaten at regular intervals is the key to a slim and healthy figure. The caloric content of the dishes and the exact content of protein, unsaturated fatty acids, carbohydrates and fiber should be selected individually to the body (including age, sex and the presence of chronic diseases). Initially, you can ask for help from an experienced dietitian. With time, however, reaching for health ingredients becomes a habit.
3. Research yourself
Most diseases take many years to develop. Their symptoms may be non-specific, or appear when the disease is at a very advanced stage. Therefore, it is worth carrying out regular preventive examinations. The detailed list of tests depends mainly on the patient's age. Nevertheless, in the calendar for 2021 you should plan:
morphology (with full lipid profile, sugar level and ESR value),
urine test,
a visit to the dentist and ophthalmologist,
gynecological examination (transvaginal ultrasound, cytology),
Abdominal ultrasound,
chest x-ray (especially smokers),
electrolyte level assessment,
thyroid tests.
Early detection of abnormalities is a chance for a faster diagnosis, implementation of effective treatment and recovery.
4. Invest time in interpersonal relationships
People who would not complain about the lack of time are increasingly rare. The excess of responsibilities and the rushing lifestyle mean that we spend less and less time with those we like and love the most. During the day, it is worth spending at least an hour on nurturing relationships with your partner, children and friends. These priceless moments will be remembered forever and, moreover, they lower blood levels of cortisol (the stress hormone) and increase endorphins and serotonin (the hormones of happiness and closeness). This has a direct impact on the condition of the central nervous system, cardiovascular system and immunity.
5. Make time for a long sleep
Long and undisturbed sleep is the basis for the regeneration of the body. Sleep deprivation increases the risk of developing mental illnesses, heart and brain diseases. Long-term insomnia or sleep deficits also mean a decrease in immunity and greater susceptibility to viral, bacterial and fungal infections. Scientists have proven that the average person's sleep time should be between 7 and 9 hours a day. Importantly, the regularity of the times at which we go to bed is also of great importance. For better quality sleep, it is worth limiting the use of blue light screens 2-3 hours before going to bed (it disturbs the secretion of a hormone called melatonin from the pineal gland, which makes it easier to fall asleep) and a good ventilation of the bedroom. The temperature in this room should be around 18-19 degrees Celsius.
6. Take out additional life insurance
Forewarned is forearmed. There is a lot of truth to this saying. A person who thinks about the future and cares about his and his relatives' fate should think about buying additional life insurance, e.g. in Warta . Fate sends us many unforeseen events. They are not always a pleasant surprise, and their consequences often affect many aspects of life, including finances. Such a financial safety umbrella will help in the case of, for example, severe cancer, hospital stay, rehabilitation and will help you sleep more peacefully. A good decision today will help you sleep more peacefully.
7. Reduce your stress
In theory, it sounds pretty cliche and simple. We face stress every day. If it is moderate in intensity, it can motivate us to act and leave us alert. Much worse when it gets stronger or lasts a long time. Cortisol has a negative effect on the entire body. It promotes obesity, reduces immunity, causes arterial hypertension, impairs glucose tolerance, disturbs sleep, and may even cause cancer development.
To reduce the feeling of stress, it is worth resorting to relaxation techniques. It is worth choosing what you like best. Some people will find a moment of relief in meditation, others in yoga, and still others in reading a book or a funny comedy. For mental health, it is worth finding a moment for yourself every day, doing what you like best.
Healthy habits extend life. As you can see, you don't often need to make a revolution and strain your budget to increase your chances of better health. It is best to make all changes in small steps. Improving the quality of life is undoubtedly the most important resolution for the New Year.
