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Wed, Mar 04, 2020

10 Effective Ways to be Healthier

Diseases occur in various ways and negatively affect our quality of life. Weak immune system, stress, malnutrition, irregular sleep and inactivity are among the main factors that can cause diseases.

Leaving aside the genetic causes, it can be said that a poor quality lifestyle is the main cause of many diseases. But does changing our lifestyle protect us against diseases? We sought an answer to this question and identified 10 effective ways that we thought would work for you. Here are 10 effective methods you can apply to be healthier.

1- Healthy Eating Means a Better Quality of Life

You must have heard the following saying that healthy nutritionists often use: “We are what we eat.”

The food we prefer in our daily life also shows how healthy we are. So what foods should we choose for a healthy diet? It is true that this question has a very complex and comprehensive answer. What we want to draw attention to is what you need to stay away from for a healthier and higher quality life.

You should definitely avoid saturated fats, cholesterol, refined carbohydrates, trans fats and sugar. These foods can cause chronic inflammation. This can lead to heart disease, diabetes and even cancer.

You can try using better quality cooking oils for your meals. Do not forget to read their labels carefully before buying cooking oils. Also, be extremely careful when choosing diet foods if you are on a diet.

2- Keep Your Cholesterol Under Control

By keeping your cholesterol under control, you can reduce your chances of getting cardiovascular diseases.

Excess consumption of animal products, fast food products containing trans fats and excess consumption of fried foods will cause high cholesterol intake to the body. This can cause bad cholesterol (schlechtes Cholesterin).

In a healthy person, LDL (bad cholesterol) level should be less than 130 mg / dL, total cholesterol should be less than 200 mg / dL, triglyceride level should be less than 150 mg / dL. And HDL level should be higher than 40 mg / dL in women and 50 mg / dL in men.

3- Do You Have High Blood Pressure?

High blood pressure is a very common condition. It is estimated that between 20 and 30 million people in Germany have high blood pressure. High blood pressure can damage the vessels in the long term, causing a heart attack. High blood pressure is definitely a disease that should be taken seriously.

Ready and packaged products, alcohol and cigarette consumption, genetics, obesity, diabetes, consuming excess salt, stress, irregular sleep and unhealthy diet can cause high blood pressure.

4- Maintain Your Ideal Weight

Calculate your body mass index to determine whether you are at ideal weight according to your height.

According to a study, 67% of men and 53% of women are obese in Germany. About 23% of adult men and 24% adult women are obese.

5- Pay Attention to Your Blood Sugar Levent

Overweight and obesity are the cause of many diseases. It can also trigger many chronic diseases. Increased obesity may cause other diseases related to this disease to increase.

Some tips to keep your blood sugar under control:
Vegetables, fruits, whole grains, legumes, nuts and lean proteins can be preferred.
Sugary drinks should not be consumed in excess amounts.
Fatty, processed foods and fast food should be limited.

6- Take Action Now

Sport is necessary not only for physical health, but also for mental health. You don't have to be in the gym or on the track while doing sports.

According to experts, it is very important that you are only doing sports rather than how often you do. It will be helpful to spend at least 30 minutes for yourself. Moreover, you can divide this 30 minutes into different times during the day.

Remember that you can make your heart and yourself happier with short fast runs, long slow runs or walking.

7- Quit smoking

If you want a healthier and better quality life, the first step you can take is to quit smoking. There is nothing better you can do on behalf of your health by quitting smoking.

Recent research says that smokers live an average of 10 years less than non-smokers.

Never think you're too late to quit smoking. It has been determined that people who quit smoking before the age of 40 have a 90% decrease in their causes of death due to smoking.

8- Sleep Regularly

A good sleep refreshes mind and body, beyond being restful. Quality sleep has an effect on spiritual balance. If you are having sleep problems, consider that this may be related to your wrong diet.

A healthy sleep is vital for serotonin (the hormone of happiness). Sleep disturbance can cause trouble sleeping at night due to sudden waking up or negative thoughts.

If you experience problems such as difficulty falling asleep, sudden awakening at night, or inability to sleep due to anxious thoughts in your mind, your serotonin level may be low.

You can restore your impaired sleep patterns with the right and quality diet. For this, you can choose foods that are rich in vitamin B and folic acid.

Lean proteins and regular exercise are also among the things you need to include in your life in order to have regular sleep pattern.

9- Try Health Scans

Health screenings can save lives. Thanks to health screenings, a more successful treatment process can be achieved. In this way, cancer and more serious diseases can be diagnosed in a timely manner and the treatment process can be started.

Consult your doctor and seek their advice for health screenings.

10- Boost Your Immune System

The immune system is our defense mechanism that protects us against viruses, bacteria and microorganisms that cause diseases. As a result of weakened immunity, it can lead to many diseases, especially upper respiratory diseases. For this, our immune system must be strong and ready in all seasons of the year.

So, what should we do to strengthen our immune system? In fact, all of the above mentioned methods can contribute to strengthening your immune system. But to be more precise, the key to strengthening the immune system is antioxidant foods.

Antioxidants are warrior soldiers of the immune system and fight against viruses, bacteria and microorganisms. The most common known antioxidant sources are green vegetables and orange fruits.