BASICS OF GOOD HEALTH

                                                BASICS OF GOOD HEAILTH 

Good health is not just about not feeling sick it means having physical strength, mental balance, and good relationships with others. Living a healthy lifestyle is very important because it helps prevent many serious illnesses. In fact, research shows that up to 80% of heart disease, stroke, and type 2 diabetes can be prevented by making healthy choices every day. A healthy lifestyle can even add up to 10 extra years to your life. While there are many health tips and trends out there, it’s best to focus on the basics. In this guide, we will explore the six simple but powerful habits that are key to achieving good health and living your best life.

                         

1 Eating Healthy:

:Hey, have you ever thought about what you put in your body, because food is not just filling your stomach, because the food you eat can either give your strength or slow your body down , think about it when you eat greasy too much you may feel ok for a little , but when time goes on you start to feel the body weakening  on the other hand when you take fresh salad you feel energized , so , what kind of food are you putting into your body ? are you fueling your body or are you weakening your body thus you need to balance what you eat, Eating a balanced diet include   giving your body the best  to keep it running smoothly, your body needs the right mix of foods to stay strong (by building strong born and muscles' ), have energy, to help your brain work properly , to help in absorbing vitamins. maintaining health weight  and maintaining health skin  and fight off sickness' balanced diet means eating a variety of foods in the best amounts. so this are examples of food you need

• Carbohydrates ,are one of the most important foods  this include apples , vegetables, and whole grains (brown rice ,whole grain pasta ) they provide energy to body ,carbohydrates are converted into glucose which fuels the brain , muscle's and other organs , supports healthy digestion by providing fiber and prebiotics and lastly it supports healthy blood sugar by regulating blood sugar and reducing the risk of diseases  so avoid too many sugary snacks like cookies and soda because they give you quick energy but leave you feeling tired soon after.

• Proteins ,Your body uses protein to build and repair muscles, proteins help in production of enzyme production which are catalyst for chemical rection and hormone production such as insulin , help in  fluid balance by regulating amount of fluid in the cells and tissues , supports born health by by producing collagen  . You can get protein from foods like eggs, chicken, fish, beans, and nuts. !
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• Healthy fats  Your brain and body need fats to work properly. But not all fats are good. Healthy fats from avocados, nuts, olive oil, and fish help keep your heart, provides energy by supporting physical performance and on  brain it helps to support brain function and improving mental clarity . .

• Vitamins and minerals , These help  in boosting energy , supporting immune system , it helps to keep  your skin healthy and   bones strong. Fruits and vegetables are full of vitamins. For example, oranges give you vitamin C to help fight colds

Why Eating Well is Important:

• More energy , Healthy meals give you steady energy so you don’t feel tired all the time. since carbs are broken down into glucose which gives energy to body ,proteins are broken down which into amino acids which help to get energy , and fatty are broken down into fatty acid which give energy to body 
• Stronger immune system –by  providing essential nutrient's that supports immune function , supports gut health, , supports with wight blood cells  Your body fights off colds and infections better when you eat enough vitamins and minerals.
• Prevents diseases – A healthy diet lowers the risk of problems like high blood pressure, heart disease, and diabetes in the future. ,since they help protect cells from damage caused by free radicals

.2. Quality Sleep

Sleep is something we all need ,sleep well is not all about laying on bed ,bat its all about feeling refreshed and energetic Sleep is when your body rest and your mind is not awake so its like  a natural recharge for your body and brain. It helps you stay alert, restores energy , improves energy ,supports physical; health  improves your mood, and keeps your immune system strong. Adults need about 7–9 hours of sleep every night,. Poor sleep can make you tired, forgetful ,weight gain or loss, digestive problems  and weakened immune system 

Why It Matters

• Restores energy which makes you feel refreshed and energized 
• Sleep helps your immune system to fight off infections and diseases 
•  supports physical health by regulating hormones and cells 
• improves quality life by making you feel  happier , healthier and more fulfilled 

Practical Tips

• Stick to a schedule: Try to sleep and wake up at the same time every day, even on weekends.
• Create a bedtime routine: Take a warm shower, read a book, or listen to calm music before bed.
• Avoid screens: Phones and TVs give off blue light, which makes it harder to sleep. Try to turn them off at least 30 minutes before bed.
• Limit caffeine and heavy meals: Avoid coffee, energy drinks, and big meals close to bedtime

3. Adequate Hydration

Water is essential for the body because it helps keep you hydrated by regulating your body temperature and blood pressure. It also supports digestion, which can reduce constipation and lower the risk of kidney diseases. Drinking enough water improves physical performance, helps with weight loss and management, and flushes out toxins and waste products from the body. It can also improve the health and appearance of your skin. Signs of good hydration include pale yellow or clear urine, steady energy levels throughout the day, and soft, healthy skin. However, your hydration needs can change depending on factors like hot or humid weather, physical activity, and certain medical conditions. Experts recommend drinking at least 8 glasses (about 2 liters) of water each day and always drink when you feel thirsty.

Why It Matters

• Dehydration causes tiredness, dizziness, and poor concentration.
• It can lead to headaches and dry skin.
• Drinking enough water helps prevent kidney problems and keeps digestion smooth

Tips for staying hydrated 

           having water readily available 

           adding fruits or herbs can make water more appealing 

           track water intake to ensure adequate hydration 

Avoiding Harmful Substances
Harmful substances are things that can damage your health. These include tobacco, alcohol, and certain drugs. Tobacco can harm your lungs, causing coughing and breathing problems. It also affects the heart, making it work harder and leading to high blood pressure. It can damage your mouth and teeth, causing bad breath and other problems. Alcohol such as beer, wine, and spirits can harm your liver, brain, and heart. It may lead to mood changes, anxiety, and even depression. Some harmful drugs can cause cancer, breathing problems, and damage to the brain. Avoiding these substances can help you stay healthy, feel better, and live a longer life

Why It Matters

• Smoking increases the risk of lung disease and weakens the immune system.
• Excessive alcohol can damage the liver and cause memory problems.
• Drugs affect the brain and can lead to serious health problems.

Practical Tips

• Seek support: If you struggle with quitting, talk to a counselor or join a support group.
• Find healthy alternatives: for example Exercise, reading, which can replace bad habits.
• Avoid temptation:  this involves staying away from tempting situations

• Surround yourself with supportive people: so as to be encouraged 

physical activity 

Physical activity  may be any bodily movement that requires energy  . physical activity helps to provides numerous benefits eg weight management by reducing the risk of obesity , lowers blood pressure , cancer prevention  such as colon , breast and prostate strengthens bones which all reduces the risk of diseases , improves sleep 

Types of Physical Activities:

1. Aerobic Activities (Cardio)

   • Increases heart rate and breathing.
   • Examples: Running, cycling, swimming, brisk walking, skipping rope they are important in that they help in strngthening the heart , they help to reduce weight loss , they boost energy levels and lastly they reduce stress 

Strengthens muscles and bones .Examples: Lifting weights, push-ups, squats,thise are good in buliding muscles , meintaing strong bones and improving physical function and mobility 

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  Flexibility Exercises

• Improves joint movement and reduces stiffness.
• Examples: Stretching, yoga, Pilates.
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•  mental health 

Mental health refers to your emotional, psychological, and social well-being ,however its good for goo health since it helps to Cope with the normal stresses of life ,Work productively and make meaningful contributions .Build and maintain strong relationships,. Handle challenges and setbacks in a healthy way, so poor metal health can be cause by, Stress( Feeling overwhelmed or anxious due to work,  personal life.),Anxiety: (Excessive worry or fear, which can affect daily activities);Depression (A feeling of sadness or hopelessness that lasts for weeks or months),Mood Disorders (Conditions where people experience extreme changes in their mood, like bipolar disorder),