In 1948, the World Health Organization (WHO) defined health with a phrase that modern authorities still apply.
Mental and physical health are probably the two most frequently discussed types of health.
Spiritual, emotional, and financial health also contribute to overall health. Medical experts have linked these to lower stress levels and improved mental and physical well-being.
People with better financial health, for example, may worry less about finances and have the means to buy fresh food more regularly. Those with good spiritual health may feel a sense of calm and purpose that fuels good mental health.
Physical health
A person who has good physical health is likely to have bodily functions and processes working at their peak.
This is not only due not only to an absence of disease. Regular exercise, balanced nutrition, and adequate rest all contribute to good health. People receive medical treatment to maintain the balance, when necessary.
Physical well-being involves pursuing a healthful lifestyle to decrease the risk of disease. Maintaining physical fitness, for example, can protect and develop the endurance of a person’s breathing and heart function, muscular strength, flexibility, and body composition.
Looking after physical health and well-being also involves reducing the risk of an injury or health issue, such as:
- minimizing hazards in the workplace
- using contraception when having sex
- practicing effective hygiene
- avoiding the use of tobacco, alcohol, or illegal drugs
- taking the recommended vaccines for a specific condition or country when traveling
Good physical health can work in tandem with mental health to improve a person’s overall quality of life.
For example, mental illness, such as depression, may increase the risk of drug use disorders, according to a 2008 study. This can go on to adversely affect physical health
Five Steps to
Improved Physical
Health
Individual health impacts the entire community. Sick days inhibit work productivity and educational opportunities, and contagious illnesses do so exponentially. Long-term, chronic, and terminal maladies impact family economics, child care, and emotional health. Do your part to stay healthy and encourage others in your community to do the same by putting these five tips into practice. Most of these are free now and will save medical costs in the long run.
Drink more water and fewer sugary drinks
Because the body is primarily composed of water, staying hydrated is crucial to your physical health. Water is the purest form of hydration and comes right out of your faucet at home. Staying properly hydrated helps the body's cells to function more efficiently. Cutting back on sugary drinks is good for your dental health, your weight, and your budget.
Exercise regularly
You don't have to become a gym member to exercise. Take a walk, ride a bike, or jog around the neighborhood. During inclement weather, head to the local mall or exercise at home. Push-ups, sit-ups, leg lifts, lunges, and stretching go a long way toward improving your health. Getting families active is one of three goals on which United Way is focusing. Getting off the couch to play kickball with your kids or go on a hike as a family creates memories and good habits.
Eat more fruits and vegetables and less fast food
There are at least two cliches that apply to this particular tip. The first is, "You are what you eat." The second is, "Input determines output." Both speak to the importance of diet to your physical health. Fruits and vegetables contain natural vitamins and minerals your body needs to function optimally. Snack on apples instead of chips, enjoy a carrot instead of french fries.
Get a good night's sleep
Remember when you were a kid and your teacher told you to get a good night's rest the day before a big test? There was a reason for that. Sleep allows the body to restore itself, cells to repair themselves, and the brain to reboot. Seven or eight hours each night should do the trick.
Wash your hands
Most viruses are spread by coming in contact with something a sick person touched: doorknob, water fountain, or flusher. You touch those items and then, without giving it a second thought, touch your face or grab a bite of food. The next thing you know, you're sick. The simplest solution to this is to wash your hands regularly. There is no need to become obsessive about it. Washing them well before you eat and after you use the restroom will eliminate the majority of the germs.
These simple tips can be implemented immediately by the majority of families. Get started right away; your physical health depends on it.
EXERCISE AND FITNESS
Eating the Right Foods for Exercise
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Dana Sullivan Kilroy on September 10, 2014 Nutrition is important for fitness
Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise.
When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.
Learn about the importance of healthy breakfasts, workout snacks, and meal plans.
Nutrition is important for fitness
Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise.
When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.
Learn about the importance of healthy breakfasts, workout snacks, and meal plans.
Mental health
According to the U.S. Department of Health & Human Services, mental health refers to a person’s emotional, social, and psychological well-being. Mental health is as important as physical health as part of a full, active lifestyle.
It is harder to define mental health than physical health because many psychological diagnoses depend on an individual’s perception of their experience.
With improvements in testing, however, doctors are now able to identify some physical signs of some types of mental illness in CT scans and genetic tests.
Good mental health is not only categorized by the absence of depression, anxiety, or another disorder. It also depends on a person’s ability to:
- enjoy life
- bounce back after difficult experiences and adapt to adversity
- balance different elements of life, such as family and finances
- feel safe and secure
- achieve their full potential
Physical and mental health have strong connections. For example, if a chronic illness affects a person’s ability to complete their regular tasks, it may lead to depression and stress. These feelings could be due to financial problems or mobility issues.
A mental illness, such as depression or anorexia, can affect body weight and overall function.
It is important to approach “health” as a whole, rather than as a series of separate factors. All types of health are linked, and people should aim for overall well-being and balance as the keys to good health
Eating the Right Foods for Exercise
Nutrition is important for fitness
Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise.
When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.
Learn about the importance of healthy breakfasts, workout snacks, and meal plans.
Your first meal of the day is an important one.
According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.
Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out.
Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. A plain white bagel or doughnut won’t keep you feeling full for long.
In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.
Follow these tips for eating a healthy breakfast:
- Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fiber. Then, throw in some protein, such as milk, yogurt, or chopped nuts.
- If you’re making pancakes or waffles, replace some of the all-purpose flour with whole-grain options. Then, stir some cottage cheese into the batter.
- If you prefer toast, choose whole-grain bread. Then pair it with an egg, peanut butter, or another protein source.
Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your body’s main source of energy. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.
Consuming the right kind of carbohydrates is important. Many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans.
Whole grains have more staying power than refined grains because you digest them more slowly.
They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.
Eating the Right Foods for Exercise
Nutrition is important for fitness
Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise.
When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.
Learn about the importance of healthy breakfasts, workout snacks, and meal planYour first meal of the day is an important one.acording to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.
Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out.
Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. A plain white bagel or doughnut won’t keep you feeling full for long.
In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.
Follow these tips for eating a healthy breakfast:
- Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fiber. Then, throw in some protein, such as milk, yogurt, or chopped nuts.
- If you’re making pancakes or waffles, replace some of the all-purpose flour with whole-grain options. Then, stir some cottage cheese into the batter.
- If you prefer toast, choose whole-grain bread. Then pair it with an egg, peanut butter, or another protein source.
Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your body’s main source of energy. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.
Consuming the right kind of carbohydrates is important. Many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans.
Whole grains have more staying power than refined grains because you digest them more slowly.
They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.
Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older adults may need even more.
Protein can come from:
- poultry, such as chicken and turkey
- red meat, such as beef and lamb
- fish, such as salmon and tuna
- dairy, such as milk and yogurt
- legumes, such as beans and lentils
- eggs
For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.
5 steps to mental wellbeing
Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.
1. Connect with other people
Good relationships are important for your mental wellbeing. They can:
- help you to build a sense of belonging and self-worth
- give you an opportunity to share positive experiences
- provide emotional support and allow you to support others
There are lots of things you could try to help build stronger and closer relationships:
Do
Don’t
2. Be physically active
Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:
- raising your self-esteem
- helping you to set goals or challenges and achieve them
- causing chemical changes in your brain which can help to positively change your mood
Find out more about getting active
Do
find free activities to help you get fitif you have a disability or long-term health condition, find out about getting active with a disabilitystart running with our couch to 5k podcastsfind out how to start swimming, cycling or dancingfind out about getting started with exerciseDon’t
- do not feel that you have to spend hours in a gym. It's best to find activities you enjoy and make them a part of your life
3. Learn new skills
Research shows that learning new skills can also improve your mental wellbeing by:
- boosting self-confidence and raising self-esteem
- helping you to build a sense of purpose
- helping you to connect with others
Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.
Some of the things you could try include:
Do try
l earnin to cook something new. Find out about healthy eating and cooking tipstry taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skillswork on a DIY project, such as fixing a broken bike, garden gate or something bigger. There are lots of free video tutorials onlineconsider signing up for a course at a local college. You could try learning a new language or a practical skill such as plumbingtry new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paintDon’t
- do not feel you have to learn new qualifications or sit exams if this does not interest you. It's best to find activities you enjoy and make them a part of your life
4. Give to others
Research suggests that acts of giving and kindness can help improve your mental wellbeing by:
- creating positive feelings and a sense of reward
- giving you a feeling of purpose and self-worth
- helping you connect with other people
It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.
Some examples of the things you could try include:
- saying thank you to someone for something they have done for you
- asking friends, family or colleagues how they are and really listening to their answer
- spending time with friends or relatives who need support or company
- offering to help someone you know with DIY or a work project
- volunteering in your community, such as helping at a school, hospital or care home
5. Pay attention to the present moment (mindfulness)
Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.
Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges
- Exercise for 30 minutes every day. ...
- Read often and read widely. ...
- Boost your levels of vitamin B. ...
- Challenge your intellect and memory. ...
- Take time to relax. ...
- Take up a new hobby. ...
- Actively manage your health. ...
- Engage in stimulating conversations.
Read more about mindfulness, is you can take to be more mindful in your everyday life.
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