10 things you should do in your daily life for a healthy life.
If you go to the hospital because you are not feeling well, you will be advised to stop smoking or sobriety. However, there are a few things that we can do to help maintain our health if we care a little about what we do in our daily lives. The Health & Beauty Care Tips compiled the opinions of specialists and selected the 10 best things to do in everyday life.
If you practice some of the things that are right for you, you can at least be healthy now, even if you are not significantly healthier than you are now. "The positive lifestyle changes aren't late anytime, says Frank Harvard. Even people over 70 can live longer by practicing a healthy lifestyle, such as eating a healthy diet and doing physical activities.
Drink 8-10 glasses of water a day
Coffee, Juice, Carbonated Drinks, Beer
We drink water that is essential for 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 less than a liter, including food. The amount of water released by urine, breathing and sweating is about 2.5 liters. Simple calculations require more than 1.5 liters (8 glasses) of water.
We drink water after meals and occasionally when we are thirsty. This is after the body has already run out of water and the water balance is broken. Even if you don't feel thirsty, having a habit of drinking water a little often is good for your health. It's especially good for you to wake up in the morning and drink a glass of water to replenish the moisture that has passed through your skin while you sleep. Lee Ji-young, Professor of Department of Health and Medicine, Seoul Asan Hospital, said, Oxygen and minerals are dissolved, so drinking water can help you drink minerals as well as hydrate. But drinking too much water is rather harmful. Drinking a lot of water is not uncommon for water to accumulate in the body. Rarely, drinking more than 5 liters of water can lead to electrolyte imbalances such as hyponatremia, which can cause headaches and consciousness symptoms.
Can coffee, juice, energy drinks, ionic drinks, soda, beer, etc. replace water? Some people think that they drink enough water, such as beer or coffee. But juices and ionic beverages contain electrolytes that, when ingested, cause the body to transfer moisture from the cells to the blood to balance the body's moisture. Therefore, the lack of moisture in the cell occurs. This is why you feel thirsty even if you drink a lot of drinks.
Coffee, green tea, and alcohol promote diuretic activity. It is often forced to drain moisture out of the body. Dehydration and electrolyte imbalance can lead to muscle spasms, headaches, and dizziness. Shin Hyun-young, professor of family medicine at Hanyang University Medical Center, said, “It is desirable to think that drinking juice, coffee, ionic drinks, beer, etc. is different from drinking water. Drinking water is also high in calories and sugar, which can lead to obesity. Calorie-free water is good for your health.
Walk 50 minutes fast a day
I need a habit of moving a lot
The medical proof that exercise is effective in maintaining good health is full. That doesn't mean you have to exercise. You need to find a level of exercise that is appropriate for your fitness rather than hard. A good level of exercise is usually aerobic exercise that moistens sweat. Aerobic exercise is great for burning body fat to maintain proper weight. It's a good idea to consume 250 kcal per day, which is about 50 minutes. If you don't have time to exercise, walk quickly when you walk. Kang Hee-chul, professor of family medicine at Severance Hospital, said, “Exercise is an important lifestyle that is indispensable to health. Try to exercise at least 30 minutes a day, five days a week, as you breathe slightly more than usual. Strength training is effective at least two days a week.
Exercise is also effective in maintaining bone health. But a lot of movement in the joints is not good. Exercises that don't overdo knee joints include walking, riding a stationary bike, and swimming. Lee Seung-hoon, professor of endocrinology, Seoul Asan Hospital, said, “Exercising weights such as dancing, aerobics, jogging, jumping rope, and climbing stairs can help prevent osteoporosis. It's good to stand on your toes and lift a dumbbell.
In addition to aerobic exercise, strength training is also more effective. This is because the increase in muscle mass has the effect of increasing the basic metabolic rate.
If you don't have time to exercise, you should move your body a little bit more in your daily life. Professor Kang Hee-chul said, “If you don't have time to exercise, you should move as much as possible in your daily life. “I like physical activity to increase my pulse rate, like walking fast when I walk.
Professor Shin Hyun-young said, "There is a clear difference in health when people who move their bodies and those who do not have their 80s.Generous, positive thinking that reduces stress
Find your own way, such as writing, tearing, or singing.
When you get sick, many people find the reason for their stress. If possible, avoiding stress will help you stay healthy, but it is virtually impossible to avoid stress in your daily life. Therefore, it is important to respond to stress when faced with. I often get angry when I'm stressed out. Even if you don't have blood pressure or diabetes, a lot of anger increases your risk of heart disease by three times. But if you put up with anger, a lot of stress builds up. If you don't hold your anger out, it's likely that the stress will be relieved, but it can actually be harmful because it causes problems in your body before you get out. Park Min-sun, professor of family medicine at Seoul National University Hospital, said, “If you are angry, you need to tell someone or write it. Solving the angry content in words or writing can provide an objective view of the facts and provide a clue to the solution. If that's not the case, try to shed tears, the heavenly medicine given to man. After crying loud enough to have a runny nose, the feeling of regret is also due to the release of tension and increased pressure in the process of tears.
To control your anger or anger, it's a good idea to have a habit of having positive thoughts. The more you think positively, the better you can release stress. Professor Kim Beom-kyung said, “It is important to have a habit of living that is always positive, optimistic, and socializing with your friends. For this, I need to find my own stress management methods such as meditation, yoga, dance, and deep breathing.
Whether you are exercising, hobby, or traveling, you can use the method that is right for you to release adrenaline in your body and lead a healthy and healthy life. For example, singing is a good way. Professor Shin Hyun-young said, “You must find your own way to relieve stress. But it's not good to be harmful to health, like smoking, drinking, or drugs.
Basic Habits for Immunity “Enough Sleep”
Light and noise isolation required for 6-8 hours of sleep
Sleep is the basis for maintaining good health, as it says, “sleep is medicine.” Lack of sleep disrupts the immune system. Cells that do not sleep well at night do not produce antibodies that fight the virus. During sleep, an immune booster called melatonin is released, which is most active around 2 am. Kwon, Hyuk-soo, professor of allergy medicine at Asan Medical Center, said, “There is no need to explain the effects of sleep on the overall health of the body. Inadequate sleep can reduce immunity due to hormone imbalance.
Both mental and physical overwork are stress. The way to solve it all at once is sleep. Professor Kang Hee-chul said, "Sleep is a good means of managing stress as well as maintaining physical health."
Sleep is important for both quantity and quality. Sleep well enough, but don't wake up at that time. Sleeping for 6 to 8 hours a day is a good way to stay healthy, but if you have a weekday lack of sleep, make sure to replenish it on the weekend. Professor Kang Hee-chul said, “It is important to get enough sleep for 8 hours a day. Long time ago, a large study in Alameda, California, USA, showed that people who slept seven to eight hours a day live longer.
The first thing to do for a good night's sleep is to block light and noise. Professor Shin Hyun-young said, “Sleep time is not a waste of life but an investment for health. Make sure you have enough time and a good night's sleep. For example, you can hit the blackout curtains to block out light and noise to get a good night's sleep.
Whole vegetables and fruits are taken to supplement vitamin C.
Maintain intestinal health with garlic and onions
Seasonal vegetables and fruits are an excellent health food. Green vegetables, such as spinach, are a treasure trove of vitamins, so you don't have to eat vitamin supplements. Eating green vegetables can help you get the nutrients your body needs, including beta-carotene, vitamin K, potassium, and folic acid. According to the American Dietetic Association, green vegetables prevent birth defects, heart disease, high blood pressure, and osteoporosis. Professor Kang Hee-chul said, “Phytochemical is a variety of nutrients rich in plants. To eat it, it's a good idea to eat about one cup of dark-colored vegetables and twice as a snack. We want to eat daily nuts such as walnuts, peanuts, and almonds reduce cardiovascular disease by 25-35%.
To reduce nutrient destruction, we recommend eating whole vegetables rather than grinding or squeezing vegetables. Professor Kwon, Hyuk-soo said, “If you mix a variety of fresh vegetables rather than one kind, you can supplement various vitamins and essential micronutrients. If you don't like raw vegetables, you can boil them at low temperatures to soften the vegetable's tough touch and minimize nutrient destruction. Simply put the rice cooker insulated and leave the vegetables for 10 minutes to 1 hour, depending on your preference.
US National Cancer Institute says garlic has a variety of cancers, including breast and ovarian
Drinking milk to supplement calcium
Minimal habits for bone health
As you get older, maintaining bone health is your homework. In particular, osteoporosis can easily fracture. Osteoporosis prevention requires calcium, protein, and vitamin D. In particular, you need to pay attention to calcium intake. The daily calcium recommendation is 800 ~ 1000mg, but the daily calcium intake of 50 years or older in Korea was 470mg. You can't replenish your diet alone, so drink milk. A glass of milk (200 mL) contains between 200 and 300 mg of calcium. Professor Seung-hoon Lee explained, "People who can not drink milk due to diarrhea, etc., can consider taking a calcium after consulting a doctor
15 minutes sunburn for vitamin D synthesis
Increase immunity and prevent various diseases and osteoporosis
Your body makes vitamin D from your skin when you're in the sun. Vitamin D makes bones stronger, so it is good for preventing and treating osteoporosis. Recently, studies have shown that vitamin D is effective in reducing the risk of cancer and deaths from cancer, such as diabetes and heart disease. Vitamin D is also needed to boost immunity. Professor Kwon Hyuk-soo said, “Many immune cells have receptors that can recognize vitamin D. Epidemiological studies have recently reported that chronic inflammatory diseases are associated with vitamin D deficiency.
Modern people spend most of their time indoors, and they avoid the sun when they are outdoors, worrying about skin aging or skin cancer. Because of this, vitamin D deficiency in the body is appearing. Vitamin D requirements over age 65 increase three to four times that of younger people. Recently, one in five young people have low vitamin D levels. Studies show that teens who lack vitamin D are 2.4 and 2.5 times more likely to have high blood pressure and hyperglycemia than teenagers who do not. Professor Lee Seung-hoon said, “Vitamin D is made from the skin under the sun's ultraviolet rays. In particular, the elderly who do not go out, and those who live in low-light areas should be outdoors or sunbathing.
More than 90% of the vitamin D is taken in the sun, and some are taken from blue fish and milk, such as mackerel and salmon. Vitamin D supplements are not necessary. Professor Park Min-sun said, “Although vitamin D may be supplemented with nutritional supplements, nutritional supplements do not exist in the body. Therefore, supplementing them in nature rather than nutritional supplements is a recent trend in health care and stroke by getting 14 ~ 18 minutes of sun a day, to avoid the time when the UV index is too long.
Supplement protein with meat and fish twice a week
Maintain hip and thigh muscles with lower body workouts such as squats
After middle age, the muscles fall out and muscle strength drops. To prevent this, you need to eat a little more protein and keep strength training. Protein can be supplemented with chicken, fish, low-oil beef and pork. What all five studies in the US Journal of Preventive Medicine have in common is that eating two 100g fish a week can reduce the risk of heart disease and stroke. Avoid fish with high levels of mercury, such as swordfish, and choose from a variety of fish that are low in mercury, such as mackerel.
One of the largest muscles in the body is the buttocks and thighs. Lower body workouts like squats are great for building muscle strength in this area. However, if you are obese, it can be a burden on your knee joint, you can replace it with a bicycle. Park Young-seok, professor of obesity metabolism at Seoul National University Bundang Hospital (surgical), said, “We encourage patients to eat a lot of protein and shorten their strength training. This is because if the muscle metabolism increases the amount of basic metabolism, the weight is not easily gained.
Neighborhood Representatives
Understand the condition and prevent diseases through vaccinations and health checkups
It is not uncommon for medical institutions to have lower thresholds than Korea. The health insurance system is well established. This can help you stay healthy. Typical applications include setting up a primary care physician, checking for vaccinations, and taking health checkups.
It is good to have a doctor who is comfortable and reliable. In particular, if you see a doctor in your neighborhood doctor, you can easily consult when you have an abnormal condition. My doctor knows my health history so I can prescribe the medicine I need. Professor Shin Hyun-young said, "If you have a doctor, you can get advice on bad health habits and check the complications after the treatment of certain diseases.
As you age, your immunity drops and the risk of infectious diseases increases. Immunization against influenza, pneumonia and shingles needs to be taken. If you have a doctor, you can easily identify the time and date of vaccination. Health checks don't make me healthy, but they are an important way to get a quick look at your health and spot certain diseases early. The most effective areas of health screening are early detection of hypertension, diabetes, hyperlipidemia and cancer. Professor Kang Hee-chul said, Among these, the benefits of early detection and treatment of cancer are enormous. The 5 year survival rate in Korea is almost 70%, which is higher than in advanced medical countries such as the United States and Japan.
