7 golden rules for good health and prevention of diseases

Good health and staying fit is a challenge because we have a new health rule every day. The basis for good health involves healthy food recipes and a good metabolism. Prevention of diseases and infections includes avoiding pollution and stress at the personal and environmental level.

7 lifestyle changes for good health and disease prevention

1. Choose a healthy diet routine

We get all our energy from the food we eat. It is important to choose the right food for proper nutrition.

• Choose healthy food items with good amounts of vitamins, minerals, proteins, carbohydrates, and fats. You will do the right thing by picking colorful and leafy green vegetables.
• Pick organic, natural, whole grain food items.
• Avoid fried food, fatty meats, processed foods, diet foods with plenty of preservatives, foods with lots of sugar and salt, butter, and margarine. These contain bad cholesterol.
• Start your day with a full breakfast having whole grain bread or oats, egg, fruit, and health drink. Dinner should be simple and light.
• If you are healthy enough, try intermittent fasting. This reduces the risk of chronic diseases.

Try to get the fats balance right in your life. The good fat of HDL cholesterol is essential for brain development and transportation of fat-soluble nutrients to different parts of the body. The bad fat or the LDL cholesterol clogs up the blood vessels and leads to heart diseases. The good fats are in fish, nuts, whole eggs, extra virgin olive oil, and chia seeds. Always choose healthy foods to eat to prevent health issues.

2. Make exercises a must in your life

Exercises help to tone the body, improve the metabolic activity, and improve the health. You have better mood, increased energy, mental alertness, reduced cholesterol, and cardiovascular health. So some yoga poses every morning for better health. When you avoid physical activity, it can lead to many problems such as age-related ailments that include diabetes, respiratory disorders, piles, obesity, cardiovascular disorders, osteoarthritis, and cancer.

• One of the best aerobic exercises is brisk walking in the morning.
• Exercise also includes gardening, floor mopping and sweeping, and washing clothes - anything that gets your heart pumping and you begin to sweat.
• Other forms of moderate exercises include games like tennis and squash, dancing, stair climbing, and swimming.

Exercising supports cognitive health and prevents degeneration of body tissues and functionality. You can join in a group activity if you feel shy to run alone or exercise on your own. Getting started is the problem for many, but once you get going, then you will not be able to stop.

3. Get at least seven hours of sleep daily

Our body does two important things. It processes the energy we need through the digestive system and then repairs the tissues and expels waste. During the respiratory process, the body takes in oxygen and expels carbon dioxide. When you fall into a deep slumber, the breathing pattern is deep and rhythmic. While sleeping, the body needs oxygen for building new cells and tissue. If the oxygen supply is less, the tissue repair does not take place as it should. This is why you need good and proper sleep. Another thing many people follow is deep breathing. When you inhale deeply and hold your breath for some time, the effect is to increase the amount of oxygen available to your metabolism. This helps in augmenting the building process. This helps prevent diseases because of the boost to the immune system.

4. Give up smoking and alcohol

This is one of the golden rules for good health. You must stop smoking because you not only spoil your health but also affect those around you. You have more than 4500 chemical components that affect your health in cigarettes. These include formaldehyde, chromium VI, cadmium, benzene, arsenic, tar, polonium 210, arsenic, and 1, 3-butadiene. Cigarettes smokers have a higher risk of developing fatal cancers of the esophagus, lungs, oral cavity, larynx, and pharynx. Smoking is the main cause of chronic lung disease, heart attacks, artery disease, and stroke. The improper blood flow due to smoking can lead to intestinal disease, kidney diseases, and infection. Smokers show a higher incidence of heart disease, high cholesterol, and high blood pressure. You become more energetic when you stop smoking. It will immediately give a boost to your health.

5. Drink enough water

Water is the main component of most of the body parts. About 60% of the body is water. The brain makes hormones and neurotransmitters, regulates the body temperature, and converts food into smaller parts that we can use as energy with the help of water. Further, it removes the toxic substances from our body mainly in the form of urine. We need water for the growth and reproduction of body cells. Water forms saliva and helps keep the mucosal membranes moist. It acts as the shock absorber for the brain and spinal cord. And, it helps transport oxygen to all parts of the body. When you do not have enough water, one or more of these functions will become affected. Drink at least 8-10 glasses of water through the day. Do not drink during meals but drink half an hour before and after. You can drink coconut water or lemon juice instead of water. You can also boil few herbal plants in water and drink that water.

6. Keep a watch on your body weight

Sudden increases or decreases in weight signal some drastic changes occurring inside your body. For most people, the weight increases meaning they become grossly overweight or obese. For others who experience a sudden loss of weight, it could mean the onset of disease or infection. By monitoring the weight, you can see when this change occurs and immediately take action. In most cases, you can remedy the situation fully. Maintaining a healthy weight helps you to move briskly and efficiently. It keeps the metabolism ticking smoothly.

7. Relax and unwind

This is not just the relaxation we have at the end of the day when we hang up our boots. It is the periodic break that we take, say once in a month to go for a picnic or a ball game. Watching a game at the local stadium helps you disconnect with the work and its pressure and connect with the thrills of the game. This helps your system unwind. It experiences a different type of energy input and output, and so this refreshes our system. We need good health because it is the essence of our life. With good health, our life will remain very fruitful and happy.