Being Healthy and Living Long: 7 Simple Rules
Being Healthy and Living Long: 7 Simple Rules
April 7th is World Health Day
Medicine is a powerful science, but not yet omnipotent. Doctors know how to treat cardiovascular disease, hepatitis C, or have a kidney transplant, but there is still no diabetes vaccine or SARS tablet. At the same time, we can prevent many diseases. On World Health Day, we are reminded of the simple things that protect against disease and prolong life.
HEALTHY SLEEP
At least 7 hours of sleep each night will help to avoid diabetes, cardiovascular disease, stroke, high blood pressure, weight gain and obesity, disorders of the immune system, poor mental health, depression. Please note that youth and people with chronic illnesses should sleep 8-10 hours a day, and children of all ages should sleep between 9 and 17 hours.
How many hours to sleep and what habits will help improve sleep read here.
CORRECT NUTRITION
What you eat and how you eat depends on your health and life expectancy.
The main principles of healthy eating:
control of calories of food and weight;
daily consumption of useful products from different groups (vegetables and legumes; fruits and berries; whole grains; lean meat and poultry, fish, eggs, nuts and seeds; milk, yogurt, cheese, mostly moderate in fat);
less salt, sugar and fat;
Optimum diet (breakfast for the first time after the meal, lunch and dinner no later than three hours before bedtime; the interval between the main meals does not exceed three and a half - four hours; during the day one or two snacks).
In addition, we recommend that you drink plenty of liquid. Fluid rate per day for an adult - 4% of the total body weight, ie 2800 - 3000 ml / day at a weight of 70-75 kg. A person can satisfy the need for fluid by consuming only water. But there are other sources of liquid - liquid foods, food and beverages. Keep in mind that fluid requirements are influenced by a variety of factors - individual characteristics, physical activity levels and ambient temperature. The main signal and controller of fluid intake is a thirst.
The Ministry of Health has developed recommendations for healthy eating for adults and urges Ukrainians to follow simple rules that will help keep them healthy and live longer.
ACTIVE LIFE
Just 30 minutes of exercise per day will significantly reduce the risk of stroke, diabetes and cancer, extend longevity and quality of life, improve mood and self-esteem. The intensity and duration of training should increase gradually under the supervision of your doctor.
Even outside your workout, be active: climb stairs instead of an elevator, get to work on foot, or at least get off early, walk in the park, and more. Experts recommend sitting or lying for no more than 4.5 hours a day (of course, we do not include night sleep here). If you work sitting, take breaks and five-minute workouts throughout the work day.
WITHOUT CIGARETTE SMOKE
Cigarette smoke that fills enclosed spaces contains more than 4,000 chemicals, of which at least 250 are harmful and over 50 cause cancer. From the first day of smoking cessation, your body begins to recover, and the risks of smoking-related illnesses decrease. We've come up with 5 reasons why you should quit smoking.
There are 5 reasons to quit smoking here
VACCINE YOURSELF AND VACCINE YOUR CHILDREN
Vaccination is the most effective way to prevent infectious diseases. Vaccines included in the national vaccination calendar are purchased at the public expense and provided free of charge. We also purchase the diphtheria and tetanus vaccine for adults.
We ask parents to vaccinate their children according to the vaccination calendar and make up for missed vaccinations as soon as possible, and doctors to encourage patients to be vaccinated for their health.
Do not believe the myths about vaccination - take care of your health.
FORGET ABOUT SELF-TREATMENT
Television ads, tips from friends, relatives or viewers are bad prescriptions for your health. Such medicines can not only help but also harm. If you are concerned about your health, do not seek advice in the forums - see your doctor! There is a time and an opportunity - seek true information on methods and treatments for your disease, using international practices based on evidence-based medicine. But first, get the right diagnosis and recommendations from your doctor.
CHOOSE YOUR DOCTOR
A national campaign to select a physician - therapist, pediatrician or family doctor has begun. A specialist you trust will not only solve your health problems, but will also advise you on preventing diseases, helping you get rid of bad habits.
What services will therapists, pediatricians and family doctors provide - read here.
April 7th is World Health Day
Medicine is a powerful science, but not yet omnipotent. Doctors know how to treat cardiovascular disease, hepatitis C, or have a kidney transplant, but there is still no diabetes vaccine or SARS tablet. At the same time, we can prevent many diseases. On World Health Day, we are reminded of the simple things that protect against disease and prolong life.
HEALTHY SLEEP
At least 7 hours of sleep each night will help to avoid diabetes, cardiovascular disease, stroke, high blood pressure, weight gain and obesity, disorders of the immune system, poor mental health, depression. Please note that youth and people with chronic illnesses should sleep 8-10 hours a day, and children of all ages should sleep between 9 and 17 hours.
How many hours to sleep and what habits will help improve sleep read here.
CORRECT NUTRITION
What you eat and how you eat depends on your health and life expectancy.
The main principles of healthy eating:
control of calories of food and weight;
daily consumption of useful products from different groups (vegetables and legumes; fruits and berries; whole grains; lean meat and poultry, fish, eggs, nuts and seeds; milk, yogurt, cheese, mostly moderate in fat);
less salt, sugar and fat;
Optimum diet (breakfast for the first time after the meal, lunch and dinner no later than three hours before bedtime; the interval between the main meals does not exceed three and a half - four hours; during the day one or two snacks).
In addition, we recommend that you drink plenty of liquid. Fluid rate per day for an adult - 4% of the total body weight, ie 2800 - 3000 ml / day at a weight of 70-75 kg. A person can satisfy the need for fluid by consuming only water. But there are other sources of liquid - liquid foods, food and beverages. Keep in mind that fluid requirements are influenced by a variety of factors - individual characteristics, physical activity levels and ambient temperature. The main signal and controller of fluid intake is a thirst.
The Ministry of Health has developed recommendations for healthy eating for adults and urges Ukrainians to follow simple rules that will help keep them healthy and live longer.
ACTIVE LIFE
Just 30 minutes of exercise per day will significantly reduce the risk of stroke, diabetes and cancer, extend longevity and quality of life, improve mood and self-esteem. The intensity and duration of training should increase gradually under the supervision of your doctor.
Even outside your workout, be active: climb stairs instead of an elevator, get to work on foot, or at least get off early, walk in the park, and more. Experts recommend sitting or lying for no more than 4.5 hours a day (of course, we do not include night sleep here). If you work sitting, take breaks and five-minute workouts throughout the work day.
WITHOUT CIGARETTE SMOKE
Cigarette smoke that fills enclosed spaces contains more than 4,000 chemicals, of which at least 250 are harmful and over 50 cause cancer. From the first day of smoking cessation, your body begins to recover, and the risks of smoking-related illnesses decrease. We've come up with 5 reasons why you should quit smoking.
There are 5 reasons to quit smoking here
VACCINE YOURSELF AND VACCINE YOUR CHILDREN
Vaccination is the most effective way to prevent infectious diseases. Vaccines included in the national vaccination calendar are purchased at the public expense and provided free of charge. We also purchase the diphtheria and tetanus vaccine for adults.
We ask parents to vaccinate their children according to the vaccination calendar and make up for missed vaccinations as soon as possible, and doctors to encourage patients to be vaccinated for their health.
Do not believe the myths about vaccination - take care of your health.
FORGET ABOUT SELF-TREATMENT
Television ads, tips from friends, relatives or viewers are bad prescriptions for your health. Such medicines can not only help but also harm. If you are concerned about your health, do not seek advice in the forums - see your doctor! There is a time and an opportunity - seek true information on methods and treatments for your disease, using international practices based on evidence-based medicine. But first, get the right diagnosis and recommendations from your doctor.
CHOOSE YOUR DOCTOR
A national campaign to select a physician - therapist, pediatrician or family doctor has begun. A specialist you trust will not only solve your health problems, but will also advise you on preventing diseases, helping you get rid of bad habits.
What services will therapists, pediatricians and family doctors provide - read here.
Comments
Post a Comment