5 tips for good health

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5 tips for good health To be healthy, there are 3 main factors: genetics, lifestyle, and environment. Although we cannot change genetics. But we can change the way we live. This article therefore would like to present 5 tips to create good health. From today.

1. Good quality sleep

Sleep is a time of rejuvenation. Because while sleeping, the body secretes Growth Hormone, which plays an important role in growth. Strengthens muscles and bones including the metabolism of the body Therefore it can be called a hormone for maintaining the body. The more quality the sleep, the better. Growth hormone will be secreted more. And while sleeping, the body will have The system removes waste from the brain (Glymphatic system) through the cerebrospinal fluid (Cerebro Spinal Fluid; CSF). Waste in the brain is an important cause of dementia, especially Alzheimer’s disease. We humans must get adequate and quality sleep. which has 3 components:

  • Sufficient period Adults should sleep 7-9 hours every day.
  • Continuity means starting from going to bed, falling asleep, until waking up. Sleep must be continuous. There is no more than 1 awakening during sleep and the waking period does not exceed 20 minutes.
  • Deep sleep. During this period, the frequency of brain waves slows down into the Delta Wave range (Delta Waves). This is the time when the body releases growth hormone. Therefore, you should go to bed at 10 p.m. in order to reach deep sleep at 11 p.m., which is the time when growth hormone begins to be fully secreted.

Meditate or do activities that relax ยูฟ่าเบท https://ufabet999.app the brain before falling asleep. Helps the body to enter deep sleep more easily. You should refrain from using mobile phones. computers and televisions about 1 hour before going to bed because of the blue light from the monitors It disturbs the body clock or Circadian Rhythm, causing less melatonin to be secreted and sleep not being sound.

2. Exercise

Physical movement plays an important role in preventing chronic non-communicable diseases. (Non-Communicable diseases, NCDs) such as high blood pressure, diabetes, cardiovascular disease certain types of cancer It also promotes the functioning of various systems in the body, including the musculoskeletal system, respiratory system, and helps maintain body weight within normal limits.

The World Health Organization (WHO) recommends that adults get 150-300 minutes of moderate-intensity aerobic exercise per week or 75-150 minutes of vigorous-intensity aerobic exercise per week. and exercise that strengthens muscles at least 2 days a week. Especially the large muscles. In the moderate intensity and above

Increasing physical activity in your daily life is another option. By changing the travel style Reduce the use of vehicles to walk, cycle or walk up the stairs instead of using the elevator, etc.

3. Maintaining the body to prevent obesity

Obesity is a condition in which the body has accumulated more fat than normal. Body mass index or BMI (Body Mass Index) is generally used for evaluation, but BMI may not be a very accurate tool. Must be evaluated in conjunction with other indicators such as waist circumference or assessed using a DEXA scan machine because the body composition of people is different. Because in people with the same body weight The proportions of muscle and fat may be different.

Obesity is caused by a combination of factors. Including eating foods high in sugar and fat, genetics, and not exercising. Poor quality sleep, stress, and various hormones in the body. Although we cannot change genetics, But we can take care of ourselves by eating well. Avoid processed foods Foods that are high in fat and sugar Together with taking care of exercise and sleep As written in the previous tip.

4. Living in clean air

Environment is another important factor that affects health. Poor air quality causes health problems such as irritation of the nose, throat and eyes, allergies, difficulty breathing, and coughing. In the long run, it increases the risk of heart disease and stroke. certain types of cancer It also results in a weakened immune system.

We can all play a part in helping keep the air clean. By having good health habits such as not smoking. Reduce consumption of processed food Reduce traveling by personal car. In order to reduce the creation of PM2.5 and PM10 dust from engines and industrial factories.

5. Always maintain a cheerful mood.

stress and anxiety Stimulates the body to secrete stress hormones or cortisol hormones (Cortisol), which makes the body feel hungry and stimulates the accumulation of fat.

Building relationships with people through volunteer activities It causes the brain to respond to natural rewards (reward pathway) by releasing feel-good neurotransmitters, including Dopamine, Oxytocin, Serotonin, and Endorphins (DOSE), Which have a positive effect on mood. In addition, sleeping well Quality is also an important part of reducing stress. Because sleep quality is an important factor that affects people’s moods.