Health is one of the most important things of human existence. Let’s grapple with the questions what health is, how to be healthy and what to do if something wrong happens with your health?
There exist the raw of definitions relating to health. According to the first – health is the state of a living organism, in which the body as a whole and all internal organs are able to fully perform their functions; infirmity and disease absence are observed.
According to the second – health is a state of complete physical, mental and social well-being, not merely absence of disease (World Health Organization).
Protection of human health (public health) is one of the state functions. Globally, World Health Organization deals with humanity’s health.
Human Health is a quality characteristic that determines the status of living human body as a physical body; organism’s ability as a whole and all its organs alone to perform its functions for maintenance and security of life. However, qualitative characteristics consist of a set of quantitative parameters. The parameters that determine health status can be:
For human body state, there is a concept of “normal functioning.” It means parameters value within specified, generated range by medical science and practice. The deviation from specified range values may be a sign and proof of destroyed health. Externally, loss of health will be expressed in measurable violations of body structures and functions, changing its adaptive capacity.
According to WHO Charter, “Health is characterized not only by the absence of disease itself or infirmity, but a state of complete physical, mental and social well-being.” According to WHO, taking into consideration health statistics, health at individual level refers to the absence of identified disorders and diseases, and in society – decline in mortality, morbidity, and disability.
Health is the property of the whole society, which is impossible to estimate. We wish each other good health when we meet or say goodbye, because that is the foundation of a happy and fulfilling life. Good health provides us with a long and active life, contributes to the implementation of our plans to overcome difficulties, makes it possible to successfully solve life problems.
There are various methods how to maintain health on the level. This part contains facts about how to become healthier, how to prevent health deterioration.
You think that you have already made a huge step towards a healthy lifestyle, but truth is that proper nutrition cannot be reduced to drinking protein shakes and beating up white of eggs for breakfast. If you really want to restore your health, or simply aspire to replenish stamina, you need to understand that goal is sometimes quite small but regular changes. Change little bit your taste habits, whisk dust from footwear for outdoor activities – and it can be a great starting point. Use these tips as a roadmap that will pave your path to health promotion.
Avoid Refined Foods
Excluding refined, powdered products can drastically change your diet. These are highly processed foods so that a true nutrients usually do not remain there. Refusal of food waste not only helps you control body weight and maintains normal blood glucose levels but also leaves more space for rich nutrient foods overfilled with vitamins and microelements. Exchange meteoric rise (and the same rapid decline) of energy provided by sweet glazed doughnut for a much more useful fresh fruits, vegetables and whole grain products.
Take Cod Liver Oil
Cod liver oil helps to combat depression, heart diseases, and type 2 diabetes. In addition, it reduces the risk of cancer pathology, and improve the composite structure of body tissue. Given the possible benefits, cod liver oil can be considered the supplement to be taken daily. It is enough 3-6 grams per day, depending on how often you eat fatty fish.
Drink Green Tea
Prior to brim filled with powerful antioxidants, green tea helps to prevent certain diseases and maintain excellent health. Green tea is rich in catechins – antioxidant, which neutralizes free radicals and protects cells from damage. It was also reported that green tea prevents cardiovascular diseases development, particularly arterial hypertension and congestive heart failure. Green tea speeds up metabolism and increases burning of calories dramatically. Even plain water can be turned into a real healing elixir daily quenching thirst by means of 2-3 cups of green tea.
Be on the Sun
Do not forget to spend time under the sun. Sunlight is a great way to increase body’s production of vitamin D. Vitamin D strengthens bones and helps fight depression. Try to spend 15-20 minutes under sun daily.
Do not be Stuffed
We live in a world where many people are constantly eating – even when you do not feel hunger. Fight with this habit as fast as possible. Get up from table with the feeling that you would have eaten more, in such a way you can stop adipose tissue accumulation. Thus, if you overeat one day, fasting day will help you to compensate for this.
Find Time for Cardio Loadings
Highly intensive exercises are not only a great way to improve physical condition, but also a great help in dealing with stress, to stimulate endorphins secretion in the body of happiness hormones. At least 20-30 minutes of high-intensity exercise three times a week will give an excellent result.
Sleep 8 hours each Night
Sleep is essential for good health and health preservation, it helps control normal body weight and slows signs of aging. However, most people deprive themselves of full sleep. Make it a rule to sleep every night for 8 hours and, if time permits, allow yourself to sleep longer at weekend. You’ll be surprised by how strong the effect of this slight change will have on your health.
Strengthen Social Ties
Strong friendship gives us more than a career or a rapid ascent up of the social ladder. As stated in “Psychosomatic Medicine”, a constant feeling of social support helps prevent depression and heart diseases. Keep warm and friendly relations, and spend more time with your real friends.
Take more Water
When it comes to hydration, think not only about quantity but also about quality. Maintain water balance by means of right beverages. Often drink pure water, because it is the best way to rid the body of toxins and waste products of metabolism. Do not you like a taste of H2O? Add to it a little lemon juice. Try to drink at least 8 glasses a day.
One Day a Week Do not Eat Meat
No, I’m not asking you to lie on the couch in an embrace with a bucket of vanilla ice cream. I’m talking about vegetables. A well-prepared vegetarian diet is much lower in calories and saturated fat than in meatarian diet. And in order to enjoy its benefits, you do not necessarily and constantly refuse from your favorite steak. Start small. One or two times a week refuse from meat and replace it with a high-protein legume.
Pass by Semi-Finished Products
Menu based on deli meats, sausages contain too many nitrates and preservatives and are the main enemies for people, who care about their health. Pass by semi-finished products that fill your body with toxins and eventually lead to the development of chronic diseases. Choose natural high-protein products!
Meditate
Meditation is much more than an excellent method of dealing with stress. The research results, published in the “American Journal of Psychiatry” showed that meditation helps to treat diseases caused by anxiety and restlessness. Sit in silence, spend 10-15 minutes a day meditating, or just stay alone with your own thoughts. The frantic pace of modern life is very important to find time to rest and tranquillity.
Do not Abuse Drugs
Do not rely solely on over-the-counter analgesics, do not get used to removing minor pain pills. As first aid, you should apply rest and proper nutrition, and for the second line pick up drugs of plant origin. When using drugs, strictly follow doctor’s recommendations.
Start your Day with Well-Balanced Breakfast
A good start is half of the business, and good breakfast will set a tone for the whole day. Start the day right with a balanced meal reception. This will ensure you a stable blood sugar level throughout the first half of the day, and you do not have an incentive to have a snack after the first business meeting. The ideal breakfast should include all three macronutrients – proteins, carbohydrates and healthy fats.
Eat more Berries
Rich in antioxidants, fiber, and vitamins, berries occupy one of the first places in the rating of useful plant products. Blueberries and raspberries, in particular, are rich in free radical fighters, but in general, any berry is a great addition to your daily diet. Try adding berries to a morning smoothie and seasonal salad or eat them in pure form during snacking between meals.
Eat Products of “All Rainbow Colors”
Colors are necessary not only to create colored versions of old movies and photos from the Second World War, and they come in handy in your diet. A diet rich in colorful, full of nutrients in fruits and vegetables, provides you with a full range of vitamins and minerals.
Eat more Fish
Fish is considered one of the best protein sources in the diet, but people for the most part still do not eat fish in sufficient quantities. Serve salmon or sardines and get the 1210 and 1950 mg of omega-3 fatty acids. In addition, most people prefer white fish with low mercury content (eg, tilapia), and it will help you reduce caloric intake.
Try to Move More
Many people mistakenly believe that exercise in the gym is the only way to give your body adequate “physical activity”. Change inertia of thinking. Any movement brings you closer to achieving your goals, no matter where you are moving at home, or outside or at a local supermarket, looking at the bright windows. Just try to move more, and this will be a starting point on a path to great things!
Find Heart-to-Heart Business
It is important to periodically engage in activities that could lead us into “flow state”, the activity which completely absorbs mind and relieves stress. Catching something that we like, we are fully immersed in the process and lose track of time. Occupation of favorite thing at least once a week can save the peace of mind and withdraw accumulated voltage and stress.
Eat Carbohydrates with Low Glycemic Index
According to research “the American Society of Dietary food” diet rich in foods with a low glycemic index, significantly reduces the risk of cardiovascular disease. Please note that your diet should contain as many fresh fruits, vegetables, whole grain cereals, beans, lentils and nuts, and as little as possible sources of refined carbohydrates.
Add Olive Oil
Olive oil is a universal product with a pleasant taste. Other beneficial properties? It is rich in monounsaturated fats and antioxidants that reduce the risk of cancer and cardiovascular diseases. According to “American Society of Dietary food” diet, rich in olive oil, increase life expectancy, especially in combination with fresh fish, vegetables, fruit, and in absence of pastry menu. Drizzle with olive oil salad or use it for frying, and you lower blood cholesterol and reduce the risk of cardiac pathology.
Allow yourself Sweets
Although most of the time you need to keep a diet, do not be afraid to occasionally deviate from the chosen course. It will help you maintain a normal relationship with food and reduce the risk of eating disorders. If 90% of the time you eat properly, the remaining 10% will not drop you back. Planned breaks in a diet may even improve your results because after such a “rest” it will be easier to stick to your diet throughout the rest of the time.
Forget about “Endless” Diets
When you stick to your diet, your metabolism slows down with each passing day. And the longer you keep on a diet, the more it slows down metabolism. Never follow a diet longer than 6-8 weeks in a row. Break will help you speed up metabolism, and when you come back again to counting calories consumed, you will see a significant reduction in weight.
Pass Medical Examination Annually
Perhaps it will seem to you tediousness, but if you want to stay healthy and full of energy, it is necessary once a year to undergo a medical examination. It will help identify potential health problems before they declare themselves in full voice, and to take preventive measures against hidden threats.
Keep a Diary
Take some time to keep the diary, and it will help you to calm your nerves, to fix emotions and set the mind in a positive way. Diary is a great way care about your health, to relieve stress and to splash out emotions.
Use Sunscreen
Do not be fooled. You should use sunscreen even on cloudy days, and I do not mean only visits to the solarium. According to the Centers for Disease Control and Prevention (USA), ultraviolet solar radiation reaches us even on rainy days, when sky covered with clouds. Sunscreen with SPF 15 or higher is created to protect your skin from negative effects of ultraviolet radiation, to help avoid development of cancer pathology and prevent premature wrinkles.
Laugh
Laughter – the best health care indeed. In a study published in “International Journal of Cardiology”, it was said that people who are less likely to laugh during the day, more at risk of developing coronary heart disease. In addition, laughter – a great way to cheer yourself up. In short, do not hesitate and laugh heartily!
Work on Posture
Bad posture makes you overweight, facing dagger-pain, reduces efficiency and leads to fatigue. In addition, slouching can be a cause of pain in cervical spine, shoulder pain, and a headache. The most common problem is the wrong position at your desk. I advise you to reduce risk and while working to control the position of the body by means of a timer. Set it so that it is activated every hour. When the tone sounds, perform a quick check posture and casts a critical eye itself. What I recommend to pay attention to back straight, shoulders are straight, feet parallel and bent at right angles in knee joints.
Read Regularly
Cancel evening film session and try to read every day. Whether you choose fiction, popular scientific literature or conventional magazine – reading in all its forms strengthens mental health which as a result remains young.
Maintain Motivation
Training mind is no less important than body workout. You have to eat right and exercise regularly, and just as you should make every effort to continue to learn. Minutes spent in vain, this minute, accelerating the aging process. Youth mind is a source of an unquenchable thirst for knowledge. Keep a clear mind. Think about how to learn a foreign language and to master the game on a musical instrument, or just spend Sunday morning for crossword puzzles. And then go to the gym.
Drink less Coffee
Drinking one or two cups of coffee a day, you are stimulating body’s work, but when its number increases to five cups or is accompanied by the systematic use of other sources of caffeine, health benefits turn into a hidden threat. People who drink a lot of coffee every day, face the risk of increased anxiety, headache, rapid rise, and decline of emergency forces, high levels of stress and burnout syndrome. Start with the fact that you should not drink more than one cup at a time.
Eat more Vegetables
Consider non-starched vegetables can be eaten without restriction. You just cannot eat too many of them, so eat at your leisure! And when you feel that you are full, you can eat a little more. Vegetables are products that have virtually no drawbacks. They are rich in nutrients that help satisfy hunger, cause a feeling of fullness and contribute to weight loss. Just be sure that during cooking process you do not use high-calorie sauces and fillings.
Snack with Nuts – but not Much!
Nuts are a fantastic treat; Control portion size and indulge yourself nuts at any time of the day or night. They are rich in beneficial fats, contain enough dietary fiber and help maintain a feeling of satiety. Try to eat about 100 grams of walnuts to get essential omega-3 fatty acids, a good dose of lutein-rich pistachios and about 30 grams of almonds, which will provide you with 37% of daily requirement of vitamin E.
Buy Dark Chocolate
No, it does not give you the right to empty a box of “Snickers” middle of the night. But if from time to time you madly want chocolate, do not deny yourself pleasure and eat one slice of dark chocolate a day. Dark chocolate contains at least 60-70% cocoa rich in flavonoids, which are beneficial to your body’s health. Allow yourself to feast on chocolate, and other times it will be easier to keep a faithful course and carefully controlled calorie diet.
Stretch
Despite obvious benefits of exercises for stretching, many of us are paying very little attention to it. Meanwhile, stretching develops flexibility, improves coordination and balance, promotes blood circulation in the body. Spend 10 minutes a day stretching and deep breathing; it will help you to relax, energize, relieve stiffness and muscle tension.
Discard Artificial Sweeteners
It is clear that sugar is better to stay away, but do not think that its replacement by artificial sweeteners will be an excellent solution. These offspring of chemical industry will bring you a headache, anxiety and digestive problems. In short, you will not feel your best.
Listen to your Body
If there is one golden rule of dieting, which is obliged to keep in mind everyone that “there are no ironclad rules”. A diet that is an ideal one, it may be a disaster for another. Each person is unique. Of course, all diets are relevant fundamental principles, such as an adequate caloric intake and adequate intake of protein, but always remains room for maneuver. Listen to your body and make adjustments. This is the best way to success.
Keep “Green” Diet
Make green leafy vegetables key elements of your diet. Three leafy vegetables are kale, spinach, and broccoli. They are rich in antioxidants, fiber and vitamins K, C and A. Incidentally, cabbage contain more iron than in beef, in addition, these powerful vegetables contain virtually no calories.
Go on Foot
Walking should not become your only exercise, but it’s a great way to stay in motion, burning some extra calories. Simple exercises that can be performed on a daily basis. Being a low-intensity and safe for joints views of physical activity, walking strengthens heart, calories, improves cardiovascular training and strengthens bones.
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