How to Maintain Body Health so You Don’t Get Sick Easily
As the saying goes that prevention is better than cure, we should know how to maintain a healthy body to avoid various diseases. Maintaining a healthy body can actually be done in a simple way. It’s just that you really need to be consistent in doing it.
How to maintain a healthy body so you don’t get sick easily
Adopting a healthy lifestyle is the main step you need to take to maintain health. Even though some people may find it difficult to start, the results of a healthy lifestyle will make your health better maintained in the future. Here are some simple tips that you can do to maintain your health.
1. Eat fruit and vegetables
When eating, don’t just focus on fulfilling carbohydrates. Try to fill your plate with various nutrients, including complementing it with vegetables and fruit. Quoting from the World Health Organization (WHO) website, adults need at least 400 grams of fruit and vegetable intake every day.
Apart from being a side dish, you can eat vegetables and fruit every day in the form of healthy snacks, such as salads or smoothie bowls. By consuming healthy food, you can have a stronger immune system. This also reduces the risk of various diseases, such as heart diabetes, stroke and cancer.
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2. Exercise regularly
Staying active and doing regular exercise will make your body fit and less susceptible to disease. Adults (18–64 years) need at least 150 minutes of physical activity every week. Not only maintaining physical health, regular exercise also helps you maintain mental health by reducing stress. Make sure to adjust the type of exercise to your body condition.
3. Drink green tea
For quite a long time, green tea has been believed to provide various health benefits. This benefit is obtained from the high antioxidant content in it, especially flavonoids. With its flavonoid content, green tea is believed to be able to lower blood pressure and reduce the risk of cardiovascular disease.
Green tea is also known to contain polyphenols which can inhibit the growth of various types of cancer cells. Even so, further research is still needed on the use of this one.
4. Get enough sleep
There is a strong relationship between sleep quality and the immune system. The reason is, when you rest, your body will cleanse toxins and restore energy. That way, your immune system will be maintained. Lack of sleep will increase the risk of various chronic diseases, such as type two diabetes, heart disease, obesity and depression. Make sure you don’t replace your night’s sleep with a nap because both do not provide the same benefits.
5. Manage stress
One way to maintain a healthy body is to manage stress. The reason is, stress has been proven to weaken the immune system, making you sick more easily.When stressed, the body will release the hormone cortisol as an energy provider. However, if cortisol is released continuously, your body’s performance can actually decrease, making you susceptible to illness. There are various ways you can use to manage stress, for example hobbies, meditation, and spending time with the people closest to you.
6. Socialize with people around you
When you feel down when facing something, never feel alone Try to tell about this condition to the people closest to you who you can trust. If that’s not enough, you could consider going to a psychologist. Isolating yourself when you are down actually increases your risk of experiencing stress and depression. When you are stressed, your immune system will decrease, making your body susceptible to disease.
7. Maintain cleanliness
The next way to maintain health is to maintain personal hygiene and the surrounding environment. That way, you can avoid various infectious diseases. Here are several ways to maintain cleanliness that you can apply.
- Wash your hands before and after eating.
- Cover your mouth and nose when coughing or sneezing.
- Drink water from trusted sources.
- Cover puddles.
8. Take additional vitamins
Some people may need additional vitamin supplements to meet daily nutritional needs. For example, if you still lack vitamin D even though you have consumed food sources, supplements can be used as an addition. Even so, try to talk to your doctor first about the type of supplement you need.
9. Avoid cigarettes and alcohol
There is no amount of alcohol that is safe for health. No matter how much alcohol enters the body, it can harm physical and mental health. If left unchecked, the habit of drinking alcohol can also cause dependence and have more dangerous side effects. Just like alcohol, cigarettes are also not good for the body. Not only for active smokers, cigarette smoke is also dangerous for passive smokers. So when you smoke, you not only endanger yourself, but also those around you.
10. Practice safe sex
Safe sex not only provides emotional satisfaction, but also maintains physical health. One way to practice safe sex is not to change partners. That way, you can reduce the risk of sexually transmitted infections.
11. Maintain an ideal body weight
Quoting from the American Academy of Family Physicians page, maintaining an ideal body weight is one way to maintain a healthy body. Being overweight will increase your risk of contracting various health problems, such as type 2 diabetes, high blood pressure and stroke. By having an ideal body weight, you will also have a fitter body and find it easier to do activities.
12. Another way to maintain health
Apart from the tips above, here are other tips that you can use to maintain your health.
- Limit consumption of sugar and salt.
- Reduce consumption of bad fats or low density lipoprotein (LDL).
- Get up-to-date vaccines.
- Use sunscreen.
- Limit the use of electronic equipment.
- Carry out regular health checks.
People who have health problems or chronic illnesses also need to manage their body condition well, for example by taking medication regularly. Consult with your doctor to find out the types of medicines you should take and things that are taboo for you.
