10 tips for healthy living

By making small changes in your daily life, it is possible to be protected from diseases and live a healthy, happy, and long life. A healthy and long life is everyone's greatest wish.

Medicine Specialist Dr. Alev Özsarı talked about what needs to be done for a healthy life.

1) Have a balanced diet
Starting the day with a healthy breakfast is one of the sine qua non for a healthy life. Our brain needs energy because there is no nutrition during sleep at night. The first thing to consider when eating a balanced diet is to consume seasonal vegetables and fruits. Fruits and vegetables grown in their season are healthier and do not require a special environment and support. It is necessary to have three main meals and three snacks a day. Drink plenty of water, low-fat, carbohydrate and protein-proportioned foods should be preferred. One of the most important energy sources required by mental activities is fruits. The only energy of the brain other than oxygen is glucose. Glucose is readily available in fruits. Sugar taken with other foods is converted to glucose by burning in the stomach. Therefore, we should eat the fruits on an empty stomach. Fruits should be consumed 30 minutes before or three hours after meals. Fruits taken when the stomach is full; It loses its nutritional value by staying in the stomach, and because it will ferment there, it also tires the whole digestive system. Minerals (calcium, copper, iodine, iron, zinc, etc.) are found in vegetables and fruits, they are important for cell protection and healthy teeth, bones and skin structure. Minerals also play a role in many other regulatory functions such as heart rhythm, blood pressure, and fluid balance in the body. It is necessary to consume at least a few fruits and vegetables a day, a bowl of fresh yogurt in the evening, plenty of water, eat fish several times a week, and consume a glass of milk every day. It is best to meet the needs of the body with nutrients, but additional supplements can be taken if necessary. If we feel guilty on sweet getaways, we try to eat less sweets. 10 million cells die per minute in our body and as many are renewed. In an average of 100 days (excluding brain and nerve cells), our whole body is renewed. Irregular malnutrition disrupts the renewal system. The skin loses its vitality and freshness, and most importantly, it becomes vulnerable to diseases. Fatigue, fatigue, headache may occur. Thought and memory system becomes blurred. For these reasons, we should pay attention to a regular and healthy diet and not live to eat, but eat only to live.

2) stay away from alcohol
Smoking should never be smoked, help should be sought if necessary to quit. Studies have shown that even the nicotine in the clothes of parents who argue that they do not smoke near their children affects children. Cigaret; It can cause heart and circulatory system diseases, respiratory system diseases and cancer (lung, esophagus, mouth, nose-throat, larynx, pancreas, kidney, leukemia). If you are a smoker, you can start by setting a quit date for yourself and telling the people around you. A little of alcohol is a decision, a lot of harm. Harmful effects begin to appear when a small amount (eg, no more than seven glasses of wine per week) is exceeded.

3) Get regular sleep
We need to let your immune system rest. Since immunity and a sound sleep are two interdependent things, chronic insomnia causes your immunity to be damaged and prevents your body from fighting disease.

4) Do sports
The time when the body is most ready for sports is in the evening. However, it is always possible to exercise. Activities that will work the leg, abdomen, arm, chest and waist muscles are very important. If you are going to do it for the rest of your life, 10 minutes of jogging and 10 minutes of jogging (shuttle, side sit-up, foot stretching) a day are enough. If you can do sports three times a week, it should be at least 20 minutes, and if you spend less time doing sports, it should be at least 45 minutes. It is very important to do sports in a balanced and regular way. Exercising for a long time every day tires the muscles. It is important to remember that our muscles also need rest. Yoga and meditation are very beneficial for heart health. Meditation increases the level of nitric oxide in the body. This substance is very important for vascular health. Nitric oxide is a molecule naturally produced in the body and transported through the blood. dilation of the veins, It helps to lower blood pressure, prevent diabetes and cancer. It is mostly found in the nose. This substance fills the lungs when breathing deeply in yoga and meditation. Sport is also a source of happiness as it is something that the person provides active rest and does for himself.

5) Stay away from
the sun You should try to get out of the sun in the morning and evening, which is a source of vitamin D but causes cancer and aging. The time of sunshine when we will take vitamin D is between 11:00 and 13:00 in the afternoon. The benefit and harm of going out to the sun during these hours should be well evaluated. Vitamin D is also an antioxidant, supports the immune system, daily oral intake is recommended.

6) Keep your brain active
Puzzles, brain teasers, brain teasers and memory techniques keep the brain active. But don't strain your brain when you're tired. A 20-page book you will read every day and the spices you will use in your meals (especially turmeric, saffron, cinnamon) help keep the brain active. Try to get new flavors in every field every day.

7) do your own check
It is also useful to check the body, detect new bumps and moles, especially in the shower and after taking a shower. It is very important to detect breast cancer and newly emerging, disfiguring nevi (moles) early.

8) Stay
clean Take care to keep your body clean. Take a bath at least twice a week or once every three days. Use cleaning tools such as soap, washcloth and shampoo and scrub your body thoroughly. Pay attention to the cleanliness of the toilet and wash your hands often with soap. Many contagious diseases spread from the hands, do not forget that.

9) Get vaccinated
Adults now have a vaccination schedule, too. We should be protected from diseases that we can be protected from. We must be vaccinated against seasonal flu, which causes deaths every year and affects our workforce. Pneumonia vaccine and shingles vaccine are recommended for those with chronic diseases. Tetanus vaccination is required every 10 years. All girls should be vaccinated against HPV to protect them from cervical cancer.

10) Learn to deal with stress
Find healthy ways to deal with stress. Because stress hormones damage the immune system. You can support your immune system by fighting stress with methods such as yoga, listening to music, walking, laughing regularly and massage. Good social relations, being with one's loved ones, hugs; reduces stress and tension. With a hug, the person overcomes the fear of loneliness and feels loved. Being happy is also important in coping with stress.