10 Simple and Easy Ways to Maintain a Healthy Body – Maintaining health is very important for all circles. Especially with the natural conditions that the weather is increasingly unpredictable, suddenly hot and suddenly cold. Plus the state of the spread of viruses and bacteria that are increasingly spreading every day.
Sometimes simple things that are routinely done every day can be a great antidote in maintaining the body.
How to maintain a healthy body usually still adjusts to a person’s needs, age, activities, and abilities. Nutritional intake becomes necessary as an appropriate companion, in order to maintain a healthy body from within.
Blood health is also important for body health, therefore you should know the condition of the hemoglobin in your body. Because a low hemoglobin count can lead to iron deficiency, leading to anemia.
Common symptoms if your body has iron deficiency anemia include fatigue, lethargy, feeling dizzy, hair loss, pale skin and easy to break nails.
Let’s get to know the normal levels of Hemoglobin (Hb) at every stage of life:
10 Simple Ways to Maintain a Healthy Body
Lack of iron can lead to poor blood health. Check your hemoglobin * count now.
Meanwhile, you can eat foods rich in iron such as whole grains such as brown rice, green leafy vegetables, nuts, meat, apricots, prunes and raisins.
The World Health Organization (WHO) recommends daily oral iron supplementation with elemental iron 30 mg to 60 mg for adult women to prevent anemia.
Here are some simple and easy ways to maintain a healthy body every day, summarized from various sources.
- Maintain Balanced Nutritional Intake.
Make sure your body receives a balanced intake of nutrients, both from animals and vegetables. Eat vegetables and fruits that contain probiotic fiber, vitamins, minerals, and various antioxidants.
Increase your intake of meat and fish. If you don’t like meat, you can switch to eggs instead of animal protein.
2. Maintain Ideal Body Weight.
The way to maintain a healthy body that you can apply next is to maintain an ideal body weight. Maintain a diet and movement routine, in order to keep yourself from obesity or too low weight.
Being overweight can increase the risk of various diseases, such as high blood pressure, cholesterol, type 2 diabetes, heart disease, stroke, and cancer.
3. Enough sleep.
Sleep time needs are adjusted for age. People who have less than 6 hours each night are at 4 times more likely to get the flu from the virus than people who sleep 7 hours or more.
Based on research, people who sleep at least 8 hours per day for 2 weeks, show a more immune system.
This is because cytokines are released during sleep. Cytokines are a type of protein that help fight infection and boost immunity.
The Importance of Maintaining a Healthy Body
4. Wash your hands frequently with soap.
The next way to maintain the health of the body that is often hailed today. Wash your hands frequently with soap.
Because if you only use a hand sanitizer, bacteria and viruses do die. But it leaves a mark. When you wash your hands, bacteria and viruses will dissolve together with soap and running water.
5. Drink Enough Water and Green Tea.
Drink lots of water every day, adjust it to the needs of your body weight. For example, you weigh 40 kg, multiplied by 30 ml. Then the amount of water needed every day is around 1200 ml.
In addition, occasionally drinking green tea is also good for maintaining a healthy body. Quoted from Hellosehat, green tea is high in antioxidants, called flavonoids. So that it can lower blood pressure and reduce the risk of cardiovascular disease.
6. Exercise Routine, Minimum 5 Minutes Per Day.
The next way to maintain a healthy body is to routinely move actively. In addition, exercise is also good at preventing and managing health problems, such as stroke, diabetes, depression, high blood pressure, osteoporosis, arthritis, and cancer.
For starters, you can do yoga and 5 minutes of moderate exercise per day. Gradually every day up to 30 minutes.
It is recommended to exercise for 150 minutes a week. Or take time for 20-30 minutes each day for.
7. Avoid Junk Food and Cut Down on Soda.
How to maintain a simple body health that you can apply next, avoid junk food and reduce soda. Because junk food has high levels of fat and.
In addition, soft drinks contain added sugar. And will increase the risk of developing type 2 diabetes by 26 percent higher.
Must Be Smart Managing Time And Food Intake
8. Managing Stress.
The next way to maintain a healthy body by managing stress. A stressful situation will trigger a person susceptible to disease.
The constant release of hormones in people who experience chronic stress can actually reduce the ability of hormones.
This can cause the body to become inflamed and susceptible to disease. The simple way, you can do yoga or meditation, and not be too overwhelmed with trivial things.
9. Maintain cleanliness.
How to maintain a healthy body furthermore by maintaining cleanliness, both from the body itself and the environment. Simple things that can be done, such as diligently taking a shower, cleaning the room and house, always washing your hands before and after doing activities.
10 Avoid Alcohol and Smoking Less.
From research shows, drinking alcohol can damage dendritic cells, which are important components of the immune system. The research is published in the Journal of Clinical and Vaccine Immunology.
Doctors say this study helps explain why vaccines are less effective for people who are addicted to alcohol. In addition, you should start reducing cigarette exposure.
Over time to completely quit smoking addiction. Those are some simple ways to maintain a healthy body that you can try to apply every day. May health always accompany every step.