How to take care of our health

What does it mean to be healthy or healthy?

In the Preamble to its Constitution, which entered into force in 1948, the World Health Organization (WHO) defines health as "a state of complete physical, mental and social well-being, and not merely the absence of infirmity or disease".

This state and the absence of disease have a direct impact on our quality of life and the years we enjoy it. In fact, medical advances and greater economic development have allowed Worlds to live longer. Thus, in recent decades, life expectancy has greatly improved throughout the world and also in World, which, according to data from the WHO publication "World Health Statistics 2014", is among the top ten countries in the world with longer life expectancy. World women are, in fact, those who live the longest in the world, only behind Japanese women (85.1 years on average compared to 87.0), while World men have a life expectancy of 79, 99 years.

However, at the same time, this situation has given rise to an older population: according to the " Nutritional guidance guide for the elderly " published by Madrid Salud, in the World 16% of the population is over 65 years of age, and it is expected that this percentage will reach 20% in 2020.

Do we World stay healthy?

According to the February 2015 barometer published by the Center for Sociological Research (CIS), Worlds perceive that they are generally in good health: 71.4% say it is "good" or "very good", compared to 28, 6% who consider it "regular" or "bad or very bad". At the same time, one in ten Worlds claims to have suffered difficulties often or very often in their work or in carrying out household chores in the last month for health reasons, while 16.3% claim to have suffered some ailment or pain In this sense, according to the results of the last "National Health Survey", which the INE published in 2013, in the previous five years there was an increase in chronic pathologies such as arterial hypertension, high cholesterol, obesity, and diabetes.

What diseases affect us the most?

According to data recently published by the National Institute of Statistics (INE), diseases of the circulatory system remained the leading cause of death in 2013 (rate of 252.1 deaths per 100,000 inhabitants), followed by tumors (238 .3) and diseases of the respiratory system (91.4). Pathologies of the nervous system, including Alzheimer's, constituted the fourth cause of death (46.1).

In addition, there are a series of health problems and diseases that are as serious as they are common and that, however, in many cases, are preventable. Among them are the following:

· Cardiovascular diseases: these are pathologies that can affect the heart (heart attack, angina pectoris, and heart failure) and other organs, such as the brain (cerebral hemorrhage or infarction) or the kidney (renal failure). Its appearance is determined by risk factors such as hypercholesterolemia (too high blood cholesterol levels) and hypertension (excessively high blood pressure).

· Diabetes: This is a chronic condition that is triggered when the body loses its ability to make enough insulin or to use it effectively, resulting in too much sugar in your blood (hyperglycemia). Over time, this glucose ends up damaging the tissues, a deterioration that in the long term causes alterations, dysfunctions, and insufficiencies in organs such as the eyes, kidneys, nerves, heart, and blood vessels.

· Overweight and obesity: obesity in our country has increased from 7.4% to 17.0% in the last twenty-five years. In addition, 37% of World adults are overweight and three out of ten children and adolescents are overweight or obese. Both one and the other are risk factors for hypercholesterolemia, hypertension, and diabetes.

· Chronic respiratory diseases (CKD): the WHO includes in this category asthma, chronic obstructive pulmonary disease (COPD), respiratory allergies, work-related lung diseases, and pulmonary hypertension, among others.

· Stress: although there are no epidemiological data, one in three patients who go to the GP in World present symptoms derived from stress. According to the World Society for the Study of Anxiety and Stress (SEAS), negative, intense stress that persists for a long period increases the probability of developing anxiety problems, chronic fatigue, exhaustion, and other problems of health as infectious processes or psychophysiological disorders.

What habits can help us stay healthy?

To maintain, over the years, good health and the highest possible quality of life, it is necessary to adopt a series of healthy habits on a day-to-day basis that will help us, as far as possible, to enjoy that state of physical, mental, and social well-being.

This implies, among other recommendations:

· Follow a varied and balanced diet, which provides us with the nutrients and calories that our body needs to stay healthy.

· Hydrate regularly, ingesting plenty of fluids.

· Sleep a sufficient number of hours

· Practice physical exercise regularly.

· Moderate alcohol consumption and avoid tobacco.

Despite this, according to the CIS, only 29.3% of the World population practices sports daily, and half of the World admits to eating only three meals a day (50.4%), instead of the five recommended by nutritionists.

In addition, 35.7% of the population assures that they sleep less than they used to five years ago, while a third of Worlds (30%) admit that they take medications without the proper medical prescription. On the other hand, one in three Worlds (28.7%) also smoked cigarettes during the four weeks before the survey.

How should our diet be?

Some of the most common pathologies today in developed countries such as the World are directly linked to people's eating and nutritional habits: heart problems, high blood pressure, osteoporosis, diabetes, obesity, and digestive disorders... Al At the same time, the age at which the population begins to suffer from them has decreased. In addition, these are usually chronic problems that, once they appear, require pharmacological treatment.

Therefore, eating healthy is one of the most effective prevention tools, with a varied and balanced diet. This is the foundation, for example, of the Mediterranean diet, capable of regulating blood cholesterol and, being very rich in fiber and antioxidants, preventing cardiovascular problems. Likewise, it includes all the basic nutrients in adequate and sufficient quantity:

· Carbohydrates: they constitute the main source of energy and are found in pasta, bread, potatoes, cereals, pasta, and rice. If they are integral, they are also a source of fiber.

· Proteins: are necessary for the formation of cells and tissues in the body. They are present in meat, fish, dairy, legumes, cereals, and nuts, among other foods.

· Fats: they provide essential fatty acids and energy, but it is recommended to moderate their consumption, because they can cause an increase in cholesterol or hypertension, among other diseases. They are found in vegetable oils (olive, sunflower, corn), fatty meats, dairy products, and some fish, especially blue fish. Also, in sweets and pastries.

· Vitamins and minerals: they are necessary for our body to carry out innumerable chemical reactions daily and can be obtained by following a varied and balanced diet, abundant in fruits and vegetables, of which at least five pieces or servings a day are recommended. In addition, dairy products and oily fish are rich in calcium and red meat, while shellfish, legumes, and cereals are rich in iron.

· Fiber: the diet must contain at least 25 grams of this nutrient which, among other benefits, helps regulate cholesterol and blood sugar levels. Legumes, cereals, nuts and vegetables, and fruits and vegetables contain fiber.

· Saturated fats and sugars should be avoided as far as possible, and butter and margarine should be replaced by virgin olive oil, which has heart-healthy properties. Whole grains should also be chosen before refined ones, as they are richer in fiber, vitamins, and minerals.

The way we cook also influences our health: cooking, steaming, grilling or baking are excellent options for healthy cooking; instead, we must avoid fried food and sauces, and not abuse pre-cooked foods. On the other hand, we should cook and eat without salt to protect our hearts.

How much physical exercise should we practice?

In addition to promoting a sense of well-being, physical exercise helps the heart work more efficiently, helps regulate cholesterol and insulin sensitivity, improves muscle tone, and prevents obesity and overweight, among other benefits.

It is, therefore, necessary to avoid a sedentary lifestyle and walk between half an hour a day or practice aerobic activities three times a week such as dancing, swimming, or cycling, for which it is advisable to reserve moments in our daily or weekly routine.

And, in addition to doing some sports or physical exercise, we must strive to lead an active life on a day-to-day basis. For example, it is advisable to walk instead of driving or take the stairs instead of taking the elevator.

What hygiene standards are recommended in our day to day?

To keep infections at bay, it is essential to follow a series of hygiene recommendations in our routine, including:

· Wash our hands frequently with soap and water, as they are the main vehicle for the transmission of microorganisms. To remove them well, we must clean them well between the fingers and under the nails. Above all, we must do it on the following occasions:

· After going to the bathroom.

· After sneezing or coughing.

· After touching raw food.

· After cleaning, disinfecting, or using chemical products.

· After touching animals or pets.

· After changing the child's diapers.

· Before touching food.

· Shower once a day.

· Avoid touching our eyes, nose, or mouth so as not to "push" germs into our body.

· To avoid spreading infections, when coughing or sneezing, it is recommended that we cover our nose and mouth with disposable tissue.

· Do not share food, glasses, cutlery, handkerchiefs, etc.

· Frequently ventilate rooms and other closed places to prevent microbes from concentrating in a room. -When a person is convalescing from an illness or operation, he should also avoid closed and crowded places, especially in winter.

How many hours should we sleep?

During sleep, the body recovers the energy it consumes during the day as well as performs other crucial functions such as secreting growth hormone.

For this reason, it is essential to sleep at least seven or eight hours each night and, in addition, adopt regular rest habits: go to sleep and get up every day at the same time, even, if possible, on weekends. The next day we will feel much more energetic and able to perform better in all aspects.

How can we prevent depression and stress?

Despite the importance of the quality of life of mental and social well-being to which the WHO refers, according to the February 2015 barometer published by the CIS, one in ten Worlds had felt depressed or unhappy very often or often in the previous four weeks.

To avoid these feelings and also the appearance of stress, which according to the General Council of Psychology of World, can accelerate the appearance of some pathologies or the progression of chronic disease, experts recommend trying:

· Be positive. Optimism is a great ally against depression and anxiety. Seeing the glass half full can also be very beneficial when facing difficult circumstances that cause stress. But, although optimistic, we must also be realistic and not demand perfection from ourselves or others, because we will only end up feeling frustrated.

· Strengthen social circles. Being with other people, family or friends helps to relax and reduce stress.

· Seek support from others. Asking people you trust for advice, as well as expressing your feelings and emotions, both positive and negative, helps you feel better and more confident in dealing with problems.

· Organize your time well. The most important activities should be selected and the rest eliminated so that there is also time to rest and be with family and friends. Planning fun activities for leisure time and not taking work home with you is also important.

· Relax. We must take our time to enjoy activities that are calming and pleasurable. For example, doing breathing exercises, practicing yoga or meditation, or simply sitting down to read a good book, taking a relaxing bath, playing sports, listening to music...

What habits are inadvisable?

Tobacco is one of the most widespread habits among the population and one of the most harmful and unhealthy.

The cigarette can contain 4700 chemical products, 200 poisonous and 43 carcinogenic. This composition causes male and female fertility impairment, bronchitis, and other respiratory diseases. In addition, it increases the risk of heart attack and ages the skin. For all these reasons, we can say that there is no benefit associated with smoking.

In addition, one of the particularities of tobacco is that it is not only harmful to the smoker but also harms the people around them, such as young children or the elderly, who, as passive smokers, are affected by secondhand smoke. cigarettes. Therefore, the only recommendation that can be given in this regard is to stay away from it.

10 tips for optimal health

The possibilities of enjoying full well-being and, therefore, good health and a better quality of life, increase if healthy habits such as the following are adopted daily:

1. Eat everything in the right amounts.

The Mediterranean diet is the best ally to fulfill this premise. It is characterized by a high consumption of cereals, fruits, vegetables, and legumes; a high presence of fish, and somewhat less white meat and dairy, as well as a low consumption of red meat. The intake of fats of vegetable origin such as virgin olive oil or nuts also prevails.

2. Eat five meals a day.

Have a strong breakfast, lunch, eat well, snack, and light dinner. And do it following regular schedules and, if possible, planning weekly what you will take at each meal. In general, moderation should be the basic rule.

3. Opt for healthy cooking.

Remember that cooking, steaming, grilling or baking are excellent options for cooking healthily without giving up flavor, which you can enhance with spices and vinegar, but without abusing salt. Reserve stir-fries and sauces for special occasions only.

4. Hydrate as you need.

Your body needs at least two liters of liquids a day to stay in shape. Above all, we must drink water (six to eight glasses a day), although natural juices, infusions, and broths can also be taken.

5. Moderate alcohol consumption and don't smoke.

You don't need to cut out wine and beer completely, as both contain healthy nutrients, but men shouldn't drink more than two to three glasses a day and women should drink no more than one and a half. Tobacco must be directly suppressed since it constitutes a risk factor when it comes to developing numerous diseases.

6. Bet on an active life.

Run away from a sedentary lifestyle., in addition to the thirty minutes of moderate physical activity that the WHO recommends daily, choose to incorporate habits such as walking instead of taking the car or taking the stairs instead of using the elevator.

7. Sleep at least eight hours a day.

Rest is essential for our bodies. Your ability to concentrate will increase at work or in class and you will feel much more energetic to carry out any activity if you sleep at least eight hours a day and always follow regular schedules.

8. Wash your hands often with soap and water.

Especially after going to the bathroom or after sneezing or coughing. Also take care of hygiene when cooking, avoiding, for example, contact between raw and cooked food and keeping kitchen utensils and surfaces clean. These measures are useful to prevent infections and infections.

9. Mens sana in corpore sano.

Being optimistic and feeling happy will increase your chances of enjoying good health as well. Set aside time for pleasurable activities and socializing. When you face a problem, ask others for help, and don't be afraid to express your opinions and feelings to people you trust.

10. Go to regular medical check-ups and do not self-medicate.

Submitting periodic medical check-ups can help you prevent and detect the appearance of diseases early. Also, whenever possible, get vaccinated to prevent infection and never self-medicate. Remember that by taking over-the-counter antibiotics, you may be contributing to the increased resistance of pathogenic bacteria, as well as exposing your body to adverse side effects.