There are three main factors that determine good health: genetics, lifestyle, and environment. While we can’t change our genetics, we can change our lifestyle. This article will provide you with 5 tips to create good health starting today.
1. Good quality sleep
Sleep is a time for recovery because while sleeping, the body releases growth hormone, which plays an important role in growth, strengthening muscles and bones. And burning the body’s metabolism. Therefore, it can be called a hormone for body maintenance. The better the quality of sleep, the more growth hormone will be released. And while sleeping, the body will have a system for eliminating waste from the brain (Glymphatic system) through the cerebral. And spinal fluid (Cerebro Spinal Fluid; CSF), which waste in the brain is a major cause of dementia, especially Alzheimer’s disease. Therefore, humans must get enough and quality sleep, which consists of 3 elements:
- Sufficient sleep time: Adults should get 7-9 hours of sleep every day.
- Continuity means starting from going to bed, falling asleep, until waking up. Sleeping must be continuous, with no more than 1 awakening during sleep and no more than 20 minutes of waking up.
- Deep sleep: During this time, the frequency of brain waves will slow down to be in the Delta Waves range. This is the time when the body will release growth hormone. Therefore, you should go to bed by 10 pm to enter deep sleep at 11 pm. Which is the time when growth hormone starts to be released in full.
Meditation or activities that relax the brain before sleeping help the body enter a deep sleep state more easily. You should avoid using mobile phones, computers, หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล and televisions about 1 hour. Before going to bed because the blue light from the screen will disrupt the body’s clock or circadian rhythm, causing less melatonin to be secreted and not sleeping soundly.
2. Exercise
Physical movement plays an important role in preventing non-communicable diseases (NCDs) such as high blood pressure, diabetes, cardiovascular disease, and some types of cancer. It also promotes the functioning of various systems in the body. Including the musculoskeletal system, respiratory system, and helps maintain a normal weight.
The World Health Organization (WHO) recommends that adults do 150-300 minutes of moderate-intensity aerobic exercise per week or 75-150 minutes. Of vigorous-intensity exercise per week, and at least two days a week of moderate-intensity strength exercise, particularly for large muscle groups.
Increasing physical activity in your daily life is another option. This can be done by changing your travel patterns, reducing the use of vehicles and using walking, cycling, or taking the stairs instead of the elevator.
3. Taking care of your body to prevent obesity.
Obesity is a condition in which the body has accumulated more fat than normal. Generally, the Body Mass Index (BMI) is used to assess, but BMI may not be a very accurate tool. It must be assessed together with other indicators such as waist circumference or assessed using a DEXA scan because the body composition of each person is different. Because in people with the same weight, the proportion of muscle and fat may be different.
Obesity is caused by many factors, including eating foods high in sugar and fat, genetics, lack of exercise, poor quality sleep, stress, and hormones in the body. Although we cannot change our genetics, we can take care of ourselves by eating well, avoiding processed foods, foods high in fat and sugar, and exercising and sleeping, สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน as I wrote in the previous tip.
4. Living in a place with clean air
The environment is another important factor that affects health. Poor air quality causes various health problems such as irritation of the nose, throat and eyes, allergies, difficulty breathing, coughing. In the long run, it increases the risk of cardiovascular disease, certain types of cancer, and also weakens the immune system.
We can all play our part in helping to keep the air clean by practicing good health habits, such as not smoking, reducing the consumption of processed foods. And reducing travel by private car to reduce the creation of PM2.5 and PM10 dust from engines and industrial plants.
5. Always keep a cheerful mood.
Stress and anxiety trigger the body to release stress hormones, or cortisol, which makes the body crave food and promotes fat storage.
Building relationships with people through volunteer activities causes the brain to respond to the natural reward pathway by releasing feel-good neurotransmitters such as Dopamine, Oxytocin, Serotonin, and Endorphins (DOSE). Which positively affect mood. In addition, quality sleep is an important part of reducing stress. Because sleep quality is a major factor in affecting people’s mood.
These are 5 tips for good health that you can start practicing today to build healthy habits for a strong body and a long, quality life.