5 Things To Do in Your Daily Life For a Healthy Life

 

5 Things To Do in Your Daily Life For a Healthy Life

 

Water, breakfast, fast walking, etc.

 
When I go to the hospital because I'm not feeling well, I get advice that doesn't stop smoking' or drinking alcohol. However, there are a number of things that can be of great help in maintaining health if we pay attention to a little of our casual actions in our daily lives. Sisa Journal selected '10 actions to be done in daily life to live healthily' by combining opinions of specialists.

If you do a few things that are right for you, you can at least stay healthy, even if you don't get noticeably healthier than you are now. Harvard University professor Frank Hu said, “Positive lifestyle changes are never too late. Even over the age of 70, living a healthy lifestyle, such as eating a healthy diet and being physically active, can prolong life.”

Drink Every Day Above 8 Glass Water

We drink water, which is essential for maintaining good health. The World Health Organization's recommended daily intake of water is 1.5 to 2 liters (8 to 10 glasses). The amount of water we drink per day is over a liter, including food. About 2.5 liters of water excreted through urine, breathing, and sweat. Even if you calculate it simply, you should drink more than 1.5 liters (about 8 glasses) of water.

We drink water after meals and occasionally when we are thirsty. This is after the water balance has been broken due to insufficient water in the body. Even if you are not thirsty, it is beneficial to maintain your health by having a habit of drinking water little by little and often. In particular, drinking a glass of water after waking up in the morning is good for replenishing the moisture that has passed through the skin while sleeping and maintaining the moisture balance. "There are nutrients in the water, too," said Lee Ji-young, professor of health medicine at Asan Medical Center. Oxygen and minerals are dissolved, so if you drink water, you can drink minerals along with hydration. However, drinking too much water is rather harmful. It is not common for water to accumulate in the body by drinking a lot of water. Rarely, drinking more than 5 liters of water can lead to electrolyte imbalances such as hyponatremia, which can lead to headaches and symptoms of consciousness disorder.”

Can coffee, juice, energy drinks, ionic drinks, carbonated drinks, beer, etc. replace water? There are times when you think you've had enough water after drinking a drink like beer or coffee. However, juices and ionic beverages contain electrolytes, and when ingested, the body moves water from cells into the blood to balance water in the body. Therefore, there is a phenomenon of the lack of water in cells. This is why I feel thirsty even if I drink a lot.

Coffee, green tea, and alcohol promote diuresis. There is no choice but to drain moisture out of the body frequently. Dehydration and electrolyte imbalance can occur, causing muscle cramps, headaches, and dizziness. Shin Hyun-young, professor of family medicine at Hanyang University Myongji Hospital, said, “It is desirable to think that drinking juice, coffee, ionized beverages, beer, etc. are different from drinking water. Drinks are high in calories and sugar, so there is a high possibility of becoming obese. "Water without calories is good for your health."

Walk fast 50 minutes a day,
you need a habit of moving a lot 

 

The medical evidence that exercise is effective in maintaining health is full and overflowing. That doesn't mean you need to do strenuous exercise. You need to find a suitable level of exercise for your fitness rather than hard. For moderate levels of exercise, aerobic exercise is generally the best way to moisten sweat. Aerobic exercise is excellent at burning the body's fat and maintaining a proper weight. It is good to consume 250kcal a day (the number of calories in the air), but you can walk for 50 minutes at a fast pace. If you don't have time to exercise, walk quickly as you normally walk. Kang Hee-Cheol, professor of family medicine at Severance Hospital, said, “Exercise is an important lifestyle that cannot be left out of health. It is better to do at least 30 minutes a day, 5 days a week, to the extent that your breathing is a little more cold than usual. Strength training should be effective at least two days a week.”

Exercise is also effective in maintaining bone health. However, an exercise that puts a strain on the joints is not good. Exercises that don't strain the knee joint include walking, riding a stationary bike, and swimming. Seung-hoon Lee, a professor of endocrinology at Asan Medical Center in Seoul, said, “Exercising weight-bearing activities such as dancing, aerobics, jogging, jumping rope, and climbing stairs help prevent osteoporosis. Standing on tiptoes and lifting dumbbells are also good.”

In addition to aerobic exercise, strength training is also more effective. This is because it has the effect of increasing basal metabolism by increasing muscle mass.

If you don't have time to exercise, you have to do a little more body movement in your daily life. Professor Kang Hee-Cheol said, “If you don’t have time to exercise, you have to move as much as possible in your daily life. Even when walking, I like physical activities that raise the pulse rate, such as walking quickly.”

Professor Shin Hyun-young emphasized, "There is a clear difference in health when people who have moved their bodies and those who do not are in their 80s." 

To reduce stress
, you need to find your way of writing, tearing, singing, etc.

 

 

When you get sick, many people find the reason for it in stress. It's beneficial to stay healthy if you can avoid stress, but it's virtually impossible to avoid stress in your daily life. Therefore, it is important to cope with stress when faced with it. Often, when you are stressed, you get angry. Even if you don't have blood pressure or diabetes, getting angry can triple your risk of heart disease. However, if you hold back your anger, stress builds up a lot. Also, if you don't hold back your anger, it seems to relieve your stress, but in fact, it can be harmful because it causes problems in your body before you let your anger out. Park Min-sun, a professor of family medicine at Seoul National University Hospital, said, “If you are angry, you need to tell someone about it or write it. If you solve the angry content in words or writings, you can see the facts objectively and get a clue to the solution. If that doesn't work, we shed tears, which is the best medicine heaven gave to humans. The reason why my heart feels relieved after crying out loud enough to cause a runny nose is because the tension and increased pressure in the body are relieved in the process of tearing.”

To control your anger or anger, it's a good idea to get into the habit of thinking positively. The more positive you think about anything, the better you can relieve stress. Professor Beom-Kyung Kim said, “It is important to have a habit of life that is always positive, optimistic, and fits well with friends. To this end, you need to find your stress management methods such as meditation, yoga, dancing, and deep breathing.”

Whether it's exercise, hobbies, or travel, if you use the method that suits you, adrenaline is secreted from your body and you can lead an energetic and healthy life. For example, singing a song is also a good way. Professor Hyun-young Shin said, “You have to find your way to relieve stress right away. However, it is not good to harm health such as smoking, drinking, or drugs.”

Basic Habit for Immunity'Sufficient Sleep'
Need to block light and noise for a good night's sleep 6-8 hours a day 

 

Like the phrase'sleeping medicine', sleep is the basis for maintaining good health. Lack of sleep disrupts the immune system. Cells of people who do not sleep well at night do not produce antibodies that fight the virus. During sleep, an immune-enhancing substance called melatonin is secreted, and it is most active around 2 am. Hyuk-soo Kwon, a professor of allergy at Asan Hospital in Seoul, said, “There is no need to explain the effect of sleep on the overall health of the body. Insufficient sleep can lead to hormonal imbalances that can reduce immunity. Also, when fatigue builds up, mental health complications such as depression occur, which leads to reduced immunity.”

Both mental and physical overwork is stress. The way to relieve this all at once is through sleep. Professor Kang Hee-Cheol said, "Sleep is a good means of managing stress as well as maintaining physical health."

Both quantity and quality are important to sleep. Sleep enough time, but don't wake up during that time. Sleeping 6 to 8 hours a day is suitable for maintaining good health, but if you do not have enough sleep time on weekdays, you should supplement it even on the weekends. Professor Hee-Cheol Kang said, “It is important to get enough sleep for about 8 hours a day. Long ago, a large study in Alameda, California, found that people who slept 7 to 8 hours a day had a longer lifespan. It is thought to be the effect of melatonin, a hormone secreted when taking a good night's sleep.”

The first thing to do for a good night's sleep is to block out light and noise. Professor Hyun-young Shin said, “Sleep time is not a waste of life, but an investment for health. Make sure you have enough time and have a place where you can sleep well. For example, if you put a blackout curtain to block light and noise, you can sleep well.”

Eat whole vegetables and fruits to supplement vitamin C.
Keep intestinal health with garlic and onions.

Seasonal vegetables and fruits are perfectly healthy foods. Green vegetables like spinach are a source of vitamins, so you don't need to take vitamin supplements. If you eat green vegetables, you can get the nutrients necessary for our body, such as beta-carotene, vitamin K, potassium, and folic acid. Green vegetables prevent birth defects, heart disease, high blood pressure, and osteoporosis, according to a study by the American Dietetic Association (ADA). Professor Hee-Cheol Kang said, “The various nutrients that are abundantly contained in plants are called phytochemicals. To consume this, it is good to have a habit of eating dark-colored vegetables about one cup per meal and twice as snacks. And eating nuts such as walnuts, peanuts and almonds reduces cardiovascular disease by 20-30%, suppresses the occurrence of diabetes and cancer, and improves cognitive function.”

To reduce nutrient destruction, it is recommended to eat whole vegetables rather than grind or juice them. Professor Kwon Hyuk-soo said, “If you mix and eat a variety of fresh vegetables rather than one kind, you can supplement various vitamins and essential micronutrients. If you don't like raw vegetables, blanching them lightly at low temperatures can soften the tough texture of the vegetables and minimize the destruction of nutrients. If you simply keep the rice cooker warm and leave the vegetables for about 10 minutes to 1 hour depending on your preference, you can eat properly cooked nutrient-rich vegetables.”