World Health Day
On April 7 every year, World Health Day is celebrated across the world. An effort by the World Health Organisation (WHO), the aim of this day is to bring global attention to the issue of health and well-being. As per the international health body, “the celebration has aimed to create awareness of a specific health theme to highlight a priority area of concern for the World Health Organisation.” Hence, every year, a global awareness campaign is undertaken to spread awareness on a specific health issue. Regarding its inception, the decision to mark April 7 as World Health Day was taken at the 1948 World Health Assembly. The day was observed for the first time in 1950.
How To Take Care Of Your Heart Health?
As per the WHO, heart-related diseases are the world’s number 1 killers, and leads to 1 in 3 deaths worldwide. The leading factors that contribute towards poor heart health are tobacco use, poor diet, lack of physical activity, excessive alcohol intake. Several health issues can also contribute to poor heart health, such as high blood pressure, cholesterol, and diabetes. However, there are ways you can boost your heart health. A healthy lifestyle provides amazing benefits to the diet. Here are some of the tips that might help:
A Heart Healthy Diet
A heart-healthy diet typically means a balanced diet consisting of lots of fruits, vegetables, whole grains, healthy fats, complex carbohydrates, and protein. Limit your salt intake. Also, replace sugar with something else. For example, if you love cakes and pastries, try to replace them with fresh fruits. Similarly, if you are hooked on sodas, try to replace it with some freshly squeezed fruit juices.
Manage Your Weight
Excess weight and obesity is a risk factor for cardiovascular diseases. Hence, if you weigh more, try to bring down that weight. And doing that is much easier than you think. Have balanced meals with lots of fruits and vegetables. Also, increase your physical activity and specifically focus on aerobic workouts, which are exercises for your heart.
Be More Physically Active
Physical activity not just helps you to lose weight, it also helps in managing blood pressure and cholesterol, thus playing a crucial role in making your heart healthy, The WHO says that “some physical activity is better than none.” Hence, if you are a beginner, start with something small, such as walking and taking the stairs instead of the elevator. You can then pace it up in terms of both intensity and duration.
Tobacco use, both directly, and indirectly, i.e. getting exposed to the smoke, hampers heart health. According to the WHO, by quitting tobacco use, your risk of developing heart disease gets half that of a smoker. Similarly, if you have quit it for 15 years, your heart health is similar to that of a non-smoker.
Limit Alcohol Intake
Alcohol consumption has been linked to poor heart health. Since there is no limit to how much alcohol is safe for you, it is better to quit it altogether.
Get Regular Health Checkup
As you know that diabetes and high blood pressure increase the risk of heart diseases, hence you must get your health checked up regularly. This is especially important as at times the person has high blood pressure but doesn’t exhibit any symptoms. Hence, it is better to get such issues ruled out. The doctor might also help you in making healthy lifestyle choices.
How To Take Care Of Your Mental Health?
With the growing number of mental health cases across the world, it is as important to take care of your mental health as it is for physical health. Here are some of the tips that might help:
Often overlooked, but proper sleep is extremely important for overall health. Sleep allows our brain to relax, unwind and rewire from the day’s work. Being sleep-deprived makes us cranky and irritated in the short term and depressed in the long term. Hence, make it a point to get at least 7-8 hours of sleep every day.
You might have experienced how after having a well-balanced and healthy meal puts you in a good mood. This is because food not just affects our physical health, but our minds as well. Hence, have a balanced meal, which contains a lot of fruits and veggies, along with whole grains, healthy fats, complex carbohydrates, and proteins.
You might have experienced that you get happy instantly after working out. This is because during physical activity, our bodies release ‘feel good’ chemicals known as endorphins, which lift our mood. Exercising regularly not only helps us stay in good shape, it also helps warding off depression, anxiety, sleeping disorders, and other mental health issues.
Get Enough Sunlight
Do you know that sunlight can uplift your mood? This is because sunlight contains vitamin D, which is good for your mental health. Hence, try to get some amount of sunlight daily, but while protecting your skin and eyes from harmful ultraviolet radiation.
Socialising can make you happy, thus uplifting your moods. Also, you need a support system when you feel down and your family, peers and friends provide you with that. Hence, try to be social whenever you can.
Care Tips For A Pregnant Woman
We all know that pregnancy is a critical time for any woman. Hence, it is extremely important to take care of yourself if you are pregnant. Here are some tips that might help:
- Have a balanced diet consisting of lots of fruits and vegetables, wholegrains, proteins, complex carbohydrates and healthy fats.
- Exercising is very important during pregnancy and avoid it only if your doctor has advised against it. There are a number of workouts that you can do while pregnant such as walking, cycling, swimming, yoga, pilates. However, do not put unnecessary strain on your stomach.
- You have to manage a certain amount of weight during your pregnancy. Gain either more or less weight can have a detrimental effect on your weight and that of your baby. Hence, it is very important to manage your weight. Have a balanced diet and exercise well to do it.
- Stay hydrated. You should have about eight glasses of fluids each day.
- Quit alcohol.
- Limit your caffeine intake.
- It is extremely important to be well-rested throughout your pregnancy.
How To Take Care Of Your Personal Hygiene
- Maintaining good personal hygiene can protect you from a host of illnesses and diseases. Here are some tips that might help:
- Bathe daily. Use a good soap or body wash for the purpose.
- Wash your hands thoroughly after going to the toilet, before and after having meals, and any other time you feel appropriate. Use a good cleanser for the purpose and also use a sanitiser for better protection.
- Personal hygiene also comprises the food you eat. Hence while preparing meals, wash your hands properly both before and after preparing food. This will prevent you from passing on germs from your hands to the food.
- It is extremely important to take care of your dental health. Hence, brush your teeth properly at least twice a day and use dental floss and dental wash for good dental health.
By incorporating these tips, you can improve your health considerably.