‘Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity’. This statement by the World Health Organization (WHO) highlights the parameters that define health.
Physical well-being has a direct impact on mental health, and a society with a happy mindset makes for a community with optimal social well-being. Hence, the concept of a healthy lifestyle is an important resolution to adopt in 2021, leaving behind unpleasant events and memories of the past.
What should be our targets and goals in 2021 in order to achieve healthy lifestyles? The following suggestions will help you on the healthy lifestyle journey:
Healthy diet: A healthy diet should be enjoyable while supplying a good balance of nutrients. The emphasis is on balance and quantity rather than a complete avoidance of any food. Eat plenty of fruits, vegetables and whole grain and limit red meat, saturated fats and sugar. There is evidence that a healthy diet reduces the risk of developing coronary heart diseases and some cancers.
Adequate water intake: We should drink approximately 1.2 liters (6 to 8 glasses) of fluid every day to stop us from becoming dehydrated. One way to reduce calories is to substitute sugary drinks with water.
Exercise: Get at least 150 minutes (about 2 and a half hours) of moderate-intensity aerobic activity every week, plus muscle-strengthening activities at least 2 days a week. Brisk walking for 30 minutes per day in an open environment is equally good and serves the purpose of being active.
Some studies show that exercise produces a happy hormone called endorphin which reduces mental stress significantly. A healthy diet and adequate exercises will enable us to achieve and maintain the proper weight for our height.
Sleep hygiene: Get at least 6-8 hours night sleep. It will recharge your biological clock and decrease your stress level, thus making your body very healthy.
Quit Smoking: If you smoke cigarettes, start your quit plan today.
Register yourself to get vaccinated: The COVID 19 vaccination campaign initiated in Kuwait has been proven to provide more than 95 percent protection after receiving the second dose of vaccination, which is 21days after the first dose.
Adopting a healthy lifestyle brings meaning to our life. These resolutions may heal the scar which was made by 2020.
Dr. Muhammad Jazeem,
MBBS, MRCGP
FELLOWSHIP IN DIABETES
Specialist Family physician
‘Dhaman’ Primary health care hospitals.
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