Keeping ourselves fit and healthy is just about the most important thing that we can do for ourselves. It is a very broad subject though, and there is a lot of advice on how you can stay healthy.
But for those searching the internet for ‘how do i stay healthy’ are going be inundated with some very specific subject matter.
This post will attempt to answer that question, with advice on general well-being. While we’re at it, why don’t take a look at those bones and joints too?
Starting with general health, the best measure of how generally healthy you are is how you perform in the colder months. If you tend to get sick a lot in winter, then you may not be as healthy as you might have thought
Make sure you get enough sleep
We will, on average, spend around six and a half hours sleeping each night, which is not nearly enough according to The Sleep Council. According to them, we should be getting around 7 or 9 hours of sleep each night. In the winter, though, we tend to sleep more anyway because it remains darker for longer.
That doesn’t mean you should wait until winter to get a good night’s sleep, so start now. Less caffeine at night, go to bed earlier and if something can until morning then make it wait.
Make sure you get your fair share of milk
Your immune system is just like anything else in your body, in that it needs to be fed the right ingredients to work to its full potential. Dairy products such as milk and cheese are full of vitamins A and B12. As you probably know, they are also full of calcium that helps keep our bones strong. As a healthier option, go for skimmed or semi-skimmed milk.
Contrary to popular belief, skimmed milk is not ‘watered down’, despite it looking less than milky. All that’s happened is the fat has been removed. The virtually fat-free milk that is left behind is every bit as good for us as ‘regular’ milk.
Make sure that you are eating your greens
You must have known that this would appear sooner rather than later. It is all too tempting to fill up on unhealthy food when we are cold and hungry, but it is important to maintain a healthy diet. You should always at least try and to eat five portions of fruit and veg each day. If you find yourself wanting a sugary sweet, try an orange or raisins.
Don’t forget your basic support
Looking after general health is great, so is looking after our important mechanical parts too. It is our bones and joints that keep us upright, protect us and our internal organ. Looking after those should be an important part of an overall fitness plan.
- Knees
Knee injuries are usually the result of sports-related incidents, or just because of the impact nature of some sports. As we get older, reduced activity and weight gain that become the major culprits of sore and damaged knees. Given that knee replacement surgery is on the increase in most parts of the world, perhaps it’s time that you looked at your own?
How do you help the knees? Well, to help prevent an injury in the first place there are two main things that we need to be doing:
Keep a healthy balanced diet to avoid strain, or drop some weight if needed
Keep your leg muscles strong. The knee is very reliant on the muscles that support it.
If you are having trouble, you need to go and speak to your doctor before anything else.
- Hands
Hands are the main way that we interact with the world, and so they should be treated the way you would any important part of your body. Hand pain can affect every part of our lives, so when something goes wrong it can be worrying
Pain can be caused by anything from a trapped nerve, repetitive strain injury or even
disease such as arthritis.
If you work in an environment where you use your hands to perform your tasks, such as an office, then it may be worth speaking to your employer. An ergonomic assessment of your work space could help.
There are several hand exercises that can be done, but in reality the number of possible causes is so great that you are much better going to see your doctor for a proper check up.
- Your back
Your back is another important part of you support structure, and one that you cannot ignore if there is any issue. Back pain can be brought by any number of different things, like bad posture or an old bed. If you have been in pain due to your back, and for more than six weeks then you should take steps now before it gets worse.
Exercise classes – These are group classes led by qualified instructors. You will be taught how to strengthen safely the muscles in your back and improve your posture. You will also be shown aerobic exercises and stretching techniques.
Physical therapy – This is more hands-on and includes manipulation, massage and mobilization. These kinds of treatments are usually carried out by experts like chiropractors and physiotherapists
Acupuncture – This a treatment where fine needles are inserted into the body, at different points. Despite its slightly unorthodox approach, it has been shown to be effective for lower back pain
These treatments are effective for those whose back pain is affecting their ability to go about their daily lives. Before taking any of the above steps, speak to your doctor or a chiropractor.
There are lots of exercises that can be done to improve the strength of our muscles, and so support our limbs and joints. Many of these can be performed without the need for any equipment.
In the end, when it come to health and fitness we are the sum of our parts, and we cannot neglect one aspect over another.
Bowl of fruit image credit: Pixabay
Acupuncture image credit: Flickr
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