1.0 INTRODUCTION
Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Health is a resource to support an individual’s function in wider society, rather than an end in itself. A healthful lifestyle provides the means to lead a full life with meaning and purpose. Health is thus a level of functional efficiency and general condition of a person’s mind, body and spirit.The world is going through rapid changes, and the only constant thing that is in our hands is our health. Being healthy is a choice. Good health is essential for having a pro-active and fully functioning life. Man is a social animal, and good health ensures social survival. Health, besides being personal, is also social. A healthy person can bring positive changes in society.
This writing aims at bringing positive changes in health pattern of people. Good health is a matter of great concern, to maintain it, healthy living and a disciplined life is a must. The best ways or paths to follow to maintain good health are elaborated here below.
2.0 PATHS TO ADHERE TO IMPROVE AND MAINTAIN GOOD HEALTH
Eat a healthy diet.
Eat a combination of different foods, including fruits, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.Consume less salt and sugar.
Consume excess amount of sodium puts at risk of high blood pressure, which in turn increases the risk of heart disease and stroke. Most people get sodium through salt. Reduce your salt intake to about one teaspoon per day. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiments when preparing meals, avoiding salty snacks and choosing low-sodium products.On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.
Reduce intake of harmful fats.
Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and non-communicable diseases (NCDs). There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. The preferable unsaturated fats are found in fish, avocado, nuts, sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm, coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, pre-packaged snacks and foods such as frozen pizza, cookies, biscuits, cooking oils and spreads.Prepare your food correctly.
Unsafe food containing harmful bacteria, viruses, parasites or chemical substances cause more than 200 diseases ranging from diarrhea to cancers. When buying food at the market or store, check the labels or the actual produce to ensure it is safe to eat. If you are preparing food, make sure you follow the five keys to safer food which are; keep clean, separate raw and cooked, cook thoroughly, keep food at safe temperatures and use safe water and raw materials.Always drink enough safe water.
Water is an essential element for life. The prevention of dehydration is a critical component to survival: without water, humans can only survive for few days. Drinking at least 2 liters per day is advisable. Drinking unsafe water can lead to water-borne diseases such as cholera, diarrhea, hepatitis A, typhoid and polio. Boiling of water is the surest method to kill disease causing organisms, including viruses, bacteria and parasites.Get enough time to sleep.
Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly. Sleeping at least 8 hours per day is healthier.Get regular exercise.
Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can help treat depression, osteoporosis, and high blood pressure. People who exercise also get injured less often. Routine exercise can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any amount of exercise is better than none.Practice safe sex.
Looking after your sexual health is important for your overall health and well-being. Practice safe sex to prevent HIV and other sexually transmitted infections like gonorrhea and syphilis. There are available prevention measures such as pre-exposure prophylaxis that will protect you from HIV and condoms that will protect you from HIV and other sexual transmitted infections (STIs).Do not smoke.
Smoking tobacco causes non-communicable diseases (NCDs) such as lung disease, heart disease and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure. If you are currently a smoker, it’s not too late to quit. Once you do, you will experience immediate and long-term health benefits. If you are not a smoker, do not start smoking and fight for your right to breathe tobacco-smoke-free air.Talk to someone you trust if you're feeling down.
Depression is a common illness worldwide with millions people affected. Depression can manifest in different ways, but it might make you feel hopeless or worthless, or you might think about negative and disturbing thoughts a lot or have an overwhelming sense of pain. If you’re going through this, remember that you are not alone. Talk to someone you trust such as a family member, friend, colleague or mental health professional about how you feel.Follow traffic laws.
Road crashes claim over one million lives around the world and millions more are injured. Road traffic injuries are preventable through a variety of measures implemented by the government such as strong legislation and enforcement, safer infrastructure and vehicle standards and improved post-crash care. Yourself can also prevent road crashes by ensuring that you follow traffic laws such as using the seatbelt for adults and child restraint for your kids, wearing a helmet when riding a motorcycle or bicycle, not drinking and driving, and not using your mobile phone while driving.Have regular body check-ups.
Regular check-ups can help find health problems before they start. Health professionals can help find and diagnose health issues early, when your chances for treatment and cure are better. Have the tendency of going to your nearest health facility to check out the health services, screenings and treatment that are accessible to you.
Get vaccinated.
Vaccination is one of the most effective way to prevent diseases. Vaccines work with your body’s natural defenses to build protection against diseases like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever. ‘Prevention is better than cure’.3.0 CONCLUSION
It is very true that Health is Wealth. As, it is only our good health which stay with us in any bad or good circumstance. If we are not healthy then all our wealth, fame and power can bring no enjoyment. Keeping fit and healthy is indeed not an option but a necessity.
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