HEALTHY HABITS FOR A HEALTHY LIFESTYLE

 

Today I am going to tell you about how to keep your body healthy. I am going to tell you about healthy habits you should do. Since we are in a pandemic it doesn't mean to be lazy, play video game all day long or sleep all day. It is very important to exercise to make our body healthy to fight this invisible enemy or many call it Covid-19

5 Ways to Stay Fit & Healthy

It's the little things that you do each day that add up to being healthy and fit. While we do what we can to be as health-conscious as we can, it is always a work in progress since there are many elements to a healthy lifestyle. Use these tips as a guide on your journey on the path to good health

1.kick your bad habits

Well, some of them at least. The other ones you might just be able to cut back on. Habits in the "quit" category would be smoking, drugs and other 

unhealthy addictions. There's just no way to do any of these in a "healthy" way. It might take some time, but it's worth it if you want to lead a healthy lifestyle

On the other hand, there are some habits that are not so bad, but can easily become a problem if taken too far. These include alcohol, sugar, caffeine and junk food. These things in moderation or on a "once-in-a-while" basis are doable, as long as the majority of your choices are mindful and healthful.

2. Get Your Checkups

Get to your doctor for your annual physical just to make sure everything is as it should be. If you have insurance, usually these services are covered, so take full advantage of your benefits. That being said, know your own body so that you are aware when something seems awry. Do breast or testicular self-exams, and get suspicious moles checked out. Get exams regularly even if you are healthy so that if and when something is abnormal, you know about it and can take action, in conjunction with your doctor.

3. Have a Good Sleep

Sleep affects our physical and mental health tremendously, and many of us do not get enough according to Mayo clinic. lack of sleep adversely affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake.

4. Exercise Is Key

Even if you just get out for a walk a few times a week, exercise is important in your daily routine to stay fit and healthy according to the Physical Activity Guidelines for Americans. Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility. Exercise also improves circulation and body awareness, and regular exercise can help combat depression.

5. Eat a Healthy Diet

Get as many fresh fruits, vegetables, and whole grains into your diet as possible and make them the main part of your overall diet. Include lean sources of protein such as poultry, fish, tofu and beans. Eat balanced meals and do not overeat. Stop eating before you become completely full and give yourself a chance to digest your food. Snack on whole foods such as fruit, vegetables and nuts. Avoid highly processed foods that contain artificial sweeteners or colors, hidden sugars or excessive fat according to Dietary Guidelines for Americans, 2015-2020.

FOR A healthy lifestyle you also need to keep clean or we call it proper hygiene 

One of the best ways to maintain good overall health and wellness is to maintain proper personal hygiene. Personal hygiene helps you to stay clean, giving you a boost in confidence and positively impacting personal relationships, as well as reduce the risk for disease and negative medical conditions that stem from bad hygiene. Keep reading for ten ways you’re able to practice proper personal hygiene.

9 Personal Hygiene Practices

1. Wash Your Hands Frequently: Washing your hands is one of the most effective ways to reduce the spread of disease. You should especially wash your hands before and after you eat, after going to the bathroom and when you come into contact with someone who is sick. In order to achieve effective results, make sure you wash your hands properly.

• • Wet your hands with clean water and apply soap.
  • Lather your hands by rubbing them thoroughly with soap.
  • Scrub your hands for at least 20 seconds.
  • Rinse your hands well.
  • Dry your hands with a towel or air dry.

2. Bathe: Cleaning your body washes away dead skin cells and dirt and helps fight the spread of disease. For older adults, it’s recommended to shower or take a bath at least twice a week to achieve the positive effects.

3. Brush Your Teeth Twice a Day: Make sure you are brushing your teeth twice a day, once in the morning and once at night, to maintain good oral hygiene along with regular dental checkups.

4. Floss Your Teeth Daily: In addition to brushing your teeth, floss your teeth once a day for optimal oral hygiene.

5. Take Care of Your Nails: Cleaning and trimming your nails reduces your risk of hangnails and infected nail beds.

6. Wear Clean Clothes: After you wear clothes, wash them with a detergent and dry them immediately upon rinsing. Dirty clothes can harbor bacteria that could lead to body odor or even skin irritations.

7. Cover Your Mouth When Your Cough or Sneeze: This is extremely important to avoid spreading germs to people around you.

8. Get Restful Sleep: Restful sleep is essential to wellbeing, no matter your age. It is recommended for all adults to sleep between seven to nine hours a night.

9. Create a Routine: Whatever your process may be to maintain good personal hygiene, make either a mental checklist or write it down. This way, you’ll remember and keep up with the steps you need to take to stay clean and healthy.

10. Visit the Doctor: Maintaining regular healthcare appointments can help you catch infections and illnesses early, making it easier to treat them. Visit your healthcare provider when you have a concern and schedule routine check-ups.

Avoiding Cold Beverages – Why?

Chinese Medicine recommends avoiding cold beverages.  Since this is new advice for Westerners, the wisdom may escape us.  Sometimes not understanding “why” makes it more difficult to comply with unfamiliar instructions.  Let us share the “why” in order to better understand the benefits.

Summer – the heat in can be oppressive.  Many prefer drinking cold beverages in order to cool off.  Cool water tastes better.  Iced drinks seemingly, even more refreshing.  However; before you think of adding a few ice cubes to beat the heat, consider wisdom passed down through the ages.

The Chinese have long understood the thermal nature of foods.  Food as medicine is used to heal imbalances.  To cool down, it is better to consume foods that have a cooling nature like watermelon or mint tea versus frozen, chilled, or iced drinks.  “Cold beverages are neither healthy nor cooling; in fact, they cause the stomach to create more heat in order to break the foods down, which ultimately damages the entire digestive system.  Even in Western nutritional theory, cold beverages are not as cooling as room-temperature ones, because cold causes vessels to contract so that they don’t absorb the liquid” according to Gail Reichstein, author of “Chinese Medicine in Everyday Life”.

Dr. Bo recommends patients to stop drinking cold beverages.  Room temperature or heated is better, with sipping preferred.  In Chinese Medicine, excess cold fluids deplete our digestive heat.  This slows digestion creating sluggish bowel movements characterized by bloating and constipation.  For those with excess moisture in their system, weight loss is even more challenging.  The stomach-spleen supplies the kidney with the warmth to function optimally.  Cold fluids weaken our kidneys and their ability to provide warmth.

Dr. Bo is often heard saying “Kidney’s don’t like cold”.  Kidney’s, in Chinese Medicine, go way beyond that of Western physiology functioning.  Cold weakens the bladder causing frequent urination and getting up to urinate in the middle of the night.  Kidney imbalance affects all bone problems especially, knees, low back and teeth.  Arthritis and joint pain are worsened in cold weather for this reason.  Kidney’s also control hearing, the entire endocrine system, and even sexual function.  On the emotional level, those with kidney imbalances experience excessive fears, insecurity, and lack of will power.  Weak kidney conditions contribute to a tendency to be inactive and unproductive.

The first time I went to China in 1996, only warm tea was served at meals.  Iced drinks were available only at MacDonald’s.  Even Coca Cola sold on the street was room temperature.  Suffice it to say, one never saw any Chinese walking around with 10 oz. cold drinks or even cold plastic water bottles.  For those who are in the habit of guzzling many glasses of water per day, drinking fluids heated is a good way to slow it down.  Listening to our bodies by drinking only when thirsty is always good medicine, too.

Bottom line, long-term consumption of cold drinks significantly influences long-term health.  Kidneys represent the roots of the body, our foundation, and our batteries.  Why rock our core for the short-lived pleasure of a cold drink?  Seemingly small choices, in the aggregate, are of utmost importance for longevity.  It is wise to follow wisdom passed down from countless generations.  Enjoy drinks at room temperature to do your body good.