How To Stay Healthy - Ways To Strengthen & Maintain Human Health

Health is the state of physical and mental well-being of the body. We feel healthy when all body systems work in harmony and without imbalance.

Aspects of health can be divided into physical and mental. Physical health is related to the functioning of the body, while mental health is related to psychological and emotional aspects.

When these two aspects are combined, we can talk about homeostasis of the body - when the stability and balance of the internal environment of the body is maintained.

History of approaches to the concept of health

The understanding of this concept has changed over the course of human history due to cultural, social and economic factors. In ancient civilizations, such as Greece and Rome, it was seen as harmony between body and soul. Treatment included athletics, massage and diet.

 In medieval Europe, health was associated with religious beliefs, and illness was considered a punishment for sins. Treatment included worship, prayer and the use of medicinal herbs.

 During the Enlightenment, health began to be seen as a result of scientific research and improved hygiene. In the 19th century, the concept of hygiene was developed, which covered such aspects as clean water and air, healthy eating and athletic exercise. In the 20th century, medicine received a scientific evidence base: drugs and surgery were developed, and an understanding of the effectiveness of taking vitamins and dietary supplements emerged.

 Today, health is viewed as the result of a combination of circumstances, including genetics, lifestyle, environmental conditions and access to medical care. Modern approaches to health involve preventive measures, treatment and rehabilitation. In addition, there is currently a focus on mental health and the relationship between a person's physical and mental state. Also now relevant is the concept of public health, which implies promoting a healthy lifestyle and improving public well-being by organizing public efforts, controlling the spread of infectious diseases, ensuring the safety of food and water, and other activities.

 For example, modern research has revealed that constant stress becomes one of the causes of various diseases, for example, the heart and vascular system, as well as digestive disorders. Therefore, you need to monitor your mental state and eliminate the causes of stress in a timely manner.

How to achieve a state of balance in the body?

Balance in our body occurs when all its components work in harmony and balance. It can be achieved with proper and moderate nutrition, exercise and control over your psychological state.

In balance, you will feel energized and productive, overcome stress and anxiety more easily, and communicate well and improve your social connections.

How to keep your body healthy

1.  Proper and moderate nutrition

A balanced diet will help not only preserve, but also maintain your health. It is important to get all the necessary microelements, including protein elements, fatty acids, carbohydrates, and vitamin complexes. Try to add fresh vegetables to your diet more often, as well as healthy sources of protein, such as meat and fish products, and eggs.

Proper nutrition includes:

• Variety of products. The diet should contain a variety of foods, such as fresh greens, carrots, tomatoes, eggplants, cucumbers, apples and citrus fruits, meat products, legumes, etc. This approach to nutrition ensures that you receive all the necessary substances.

• Optimal amount of vegetable and fruit crops. These products contain an optimal balance of nutrients that will help strengthen the body's immune defense and prevent the development of various diseases associated with vitamin deficiency. They are also rich in fiber, which has a positive effect on intestinal function and reduces cholesterol levels in the blood.

• Moderate consumption of fats, sugar and salt. An excess of these ingredients in the diet can cause various problems in the body, such as excess fat tissue, diabetes and high blood pressure. Therefore, it is important to limit their consumption or choose less harmful alternatives, such as replacing animal fats with vegetable fats, using honey and stevia instead of sugar, and adding spices instead of salt.

• Adequate protein intake. It is essentially considered a building material for our cells and is involved in many processes in the body. Good sources of protein are meat and fish products, eggs, legumes and others. Therefore, it is important that your diet includes these foods.

It is important to cook any food correctly - without excessive use of frying, especially in oil. It is important that the diet combines the preparation of salads, soups and boiled dishes. For example, fresh summer salads using different types of vegetables, lean meat dishes with chicken or turkey, fish rich in healthy fatty acids, such as cod or sardines, berries rich in vitamins, as well as fruit crops such as apples, pears or blueberry. Don't forget about nuts and legumes rich in protein, fatty acids and nutrients, such as almonds, walnuts or flax seeds.

2. Daily moderate physical activity

It helps maintain heart health, strengthens the skeletal and muscular system, and reduces the risk of many diseases, including diabetes and obesity. The most effective exercises and sports for city dwellers are running, visiting the pool, and cycling.

How to organize regular physical activity?

On the one hand, the life of every person has become more eventful - more types of leisure have appeared: more and more people travel and choose active recreation: skating, skiing, running, football, volleyball - and other types of recreation, depending on the available infrastructure of the region. But, on the other hand, production automation, the growth of specialists

Regular physical activity is an important aspect of a healthy lifestyle. Unfortunately, the rhythm of life in a metropolis is not always conducive to daily physical activity. But if you want your body to get its daily dose of physical activity, follow these rules:

1. Set a goal. To ensure that motivation is constantly maintained, set a realistic and achievable goal. For example, if you want to improve your fitness and endurance, start with small changes - walk to work, try taking the stairs instead of the elevator.

2. Choose a convenient time. For example, if you have to get up early for work, devote the evening to training. A good option is jogging in the park or doing yoga.

3. Learn different types of exercises with a trainer. This is important: improper execution can lead to injury. There are many types of exercise that are easy to do regularly and at home.

4. Train together. Find a friend or family member who will exercise with you. This can help you stay motivated and stick to your workout schedule.

5. Remember to rest. Don't overdo it: Strength training is not part of your regular physical activity routine. Don’t forget that for sports to benefit you, you need to give your body time to recover. This way you can avoid injuries and burnout from sports.

The simplest sports options for a city dweller

• Walking. Walk outdoors more often - try to build interesting routes around the city.

• Yoga. This is a wonderful way to strengthen your body and improve your health, including mental health. It can also help you improve flexibility, relieve stress and improve your mood.

• Swimming. A great option to exercise without putting stress on your joints. It will also help strengthen your heart and improve your stamina.

• Workouts at home. Buy a gymnastics mat, find an online trainer or fitness course and exercise right at home. And in the spring, move your training to the open air