A healthy life: 10 Actions to do in your daily life for a healthy life

a healthy life
a healthy life

When I go to the hospital because I’m not feeling well, I often get advice to stop smoking or drinking alcohol. However, there are several things that can be of great help in maintaining our health. If we pay attention to a little of our casual actions in our daily lives. Health tips site selected 10 actions to do in daily life to live a healthy life by combining the opinions of specialists.

If you do a few things that suit you, you can at least stay healthy. Even if you don’t get noticeably healthier than you are now.

Positive lifestyle changes are never too late. Even over the age of 70, living a healthy lifestyle, such as eating a healthy diet and being physically active, can prolong life.

Professor Frank Hu of Harvard University

Drink water daily for a healthy life

Drink water daily for healthy life
Drinking 8-10 cups of water a day

Drinking 8-10 cups of water a day.

Coffee, juice, carbonated beverages and beer there are adverse effects.

We drink water, which is essential for maintaining good health. The World Health Organization’s recommended daily intake of water is 1.5 to 2 litres (8 to 10 glasses). The amount of water we drink per day is more than a litre, including food. About 2.5 litres of water discharged from urine, breath, and sweat. Even if you calculate it you need to drink over 1.5 litres (about 8 glasses) of water.

We drink water after meals and sometimes when we are thirsty. This is after it has broken the water balance due to scanty water in the body. Even if you are not thirsty, it is beneficial to maintain your health by having a habit of drinking water a little and often. In particular, drinking a glass of water after waking up in the morning is good for replenishing the moisture that has passed through the skin while sleeping and maintaining the moisture balance.

There are nutrients in the water, too. It dissolves oxygen and minerals, so if you drink water, you can drink minerals along with hydration. However, drinking too much water is rather harmful.

Lee Ji-young professor of health and medicine at Asan Medical Center.

It is not common for water to accumulate in the body by drinking a lot of water. Rarely, drinking over 5 litres of water can lead to electrolyte imbalances such as hyponatremia, which can lead to headaches and symptoms of consciousness disorder.”

Can coffee, juice, energy drinks, ionised drinks, carbonated drinks, and beer replace water?

Sometimes you think you’ve been drinking enough water after drinking a drink like beer or coffee. However, juices or ionic beverages contain electrolytes, and when ingested, the body moves the water in the cells into the blood to balance the water in the body. Therefore, there is a phenomenon of a lack of water in cells. Therefore, you feel thirsty, even if you drink a lot.

Coffee, green tea, and alcohol promote diuresis. There is no choice but to drain moisture out of the body frequently. Dehydration and electrolyte imbalance can occur, causing muscle cramps, headaches, and dizziness.

It is desirable to think that drinking juice, coffee, ionised beverages, beer, etc. differ from drinking water. Drinks are high in calories and sugar, so there is a high possibility of becoming obese.

Shin Hyun-young professor of family medicine at Hanyang University Myongji Hospital,

“Water without calories is good for your health.”

You need to walk fast for a healthy life

Walk fast 50 minutes a day for healthy life
Walk fast 50 minutes a day

Walk fast 50 minutes a day, need a habit of moving a lot

The medical evidence that exercise is effective in maintaining health is full and overflowing. That doesn’t mean you need to be strenuous. You need to find a suitable level of exercise for your fitness rather than hard. For moderate levels of exercise, aerobic exercise is the best way to moisten sweat. Aerobic exercise is excellent at burning the body’s fat and maintaining a proper weight. It is good to consume 250kcal a day (the number of calories in an air of rice), but you can walk for 50 minutes at a fast pace. If you don’t have time to exercise, walk quickly as you normally walk.

Exercise is an important lifestyle that cannot be left out of health.
It is better to do at least 30 minutes a day, 5 days a week if your breathing is a little more cold than usual. Strength training should be effective at least two days a week.

Hee-cheol kang, professor of family medicine at Severance Hospital

Exercise is also effective in maintaining bone health. However, an exercise that puts a strain on the joint is not good. Exercises that don’t strain your knee joint include walking, riding a stationary bike, and swimming.

Exercising weight-bearing activities such as dancing, aerobics, jogging, jumping rope, and climbing stairs can help prevent osteoporosis. Standing on tiptoes and lifting dumbbells are good.

Seung-hoon Lee, a professor of endocrinology at Asan Hospital in Seoul

Besides aerobic exercise, strength training is also more effective. This is because it has the effect of increasing basal metabolism by increasing muscle mass.

If you don’t have time to exercise, you need to do some more physical movement in your daily life.

If you don’t have time to exercise, move as much as possible in your daily life. Even when walking, I like physical activities that raise the pulse rate, such as walking quickly.

Professor Hee-Cheol kang

Professor Shin Hyun-young emphasised, “There is an obvious difference in health when people who have moved their bodies and those who do not are in their 80s.”

Positive thinking for a healthy life

positive thinking for healthy life
Generous positive thinking

Generous positive thinking that reduces stress
Find your own way to write, tear, and sing

When you get sick, many people find the reason for it in stress. It’s beneficial to stay healthy if you can avoid stress, but it’s virtually impossible to avoid stress in your daily life. Therefore, it is important to cope with stress when faced with it. Often, when stressed, you get angry. Even if you don’t have blood pressure or diabetes, getting angry can triple your risk of heart disease. However, if you hold back your anger, you build up a lot of stress. Also, if you don’t hold back your anger, it seems it will relieve stress, but in fact, it can be harmful because it causes problems in your body before you let your anger out.

If you are angry, you need to tell someone about it or write it. If you solve the angry content in words or writings, you can see the facts objectively and get a clue to the solution. Therefore, If that makes little sense, we shed tears, the great medicine heaven gave to humans.

Park Min-sun, a professor of family medicine at Seoul National University Hospital,

In order to control your anger or anger, it’s a good idea to get into the habit of thinking positively. The more positive you think about anything, the better you can relieve stress.

It is important to have a habit of life that is always positive, optimistic and fits well with friends. To this end, you need to find your own stress management methods such as meditation, yoga, dance, and deep breathing.

Professor Beom-Kyung Kim

Whether it’s exercise, hobbies, or travel, if you use the method that suits you, it releases adrenaline from your body and you can lead a vital and healthy life. For example, singing a song is a good way.

You have to find your own way to relieve stress right away. However, it is not good to harm your health such as smoking, drinking, or drugs.

Professor Hyun-young Shin

Enough Sleep for a healthy life

Enough Sleep for healthy life
Enough Sleep

Basic Habit for Immunity ‘Enough Sleep’

Light and noise shielding required for a good night’s sleep 6-8 hours a day

Like the phrase sleeping medicine’, sleep is the basis for maintaining good health. Lack of sleep disrupts the immune system. Cells of people who do not sleep well at night cannot produce antibodies that fight the virus. During sleep, an immune-enhancing substance called melatonin is secreted, which is most active around 2 am.

There is no need to explain the effect of sleep on the overall health of the body. Insufficient sleep can lead to hormonal imbalances that can reduce immunity. In addition, when fatigue builds up, mental health complications such as depression occur, which leads to reduced immunity.

Hyuk-soo Kwon, a professor of allergy at Asan Hospital in Seoul

Both mental and physical overwork is stress. The way to relieve this all at once is through sleep.

Sleep is a good means of managing stress as well as maintaining physical health.

Professor Hee-Cheol kang

Sleep matters both in quantity and quality. Sleep enough time, but don’t wake up during that time. Sleeping 6 to 8 hours a day is suitable for maintaining good health, but if you do not have enough sleep time on weekdays, supplement it even on the weekends.

It is important to get enough sleep for about 8 hours a day. Long ago, an extensive study in Alameda, California, found that people who slept 7 to 8 hours a day had a longer lifespan. It is thought to be the effect of melatonin, a hormone released when taking a good night’s sleep.

Professor Hee-Cheol Kang

The first thing to do for a good night’s sleep is to block out light and noise.

Sleep time is not a waste of life, but an investment for health. Make sure you have enough time and have a place where you can sleep well. For example, if you put a blackout curtain to block light and noise, you can sleep well.

Professor Hyun-young Shin

vegetables and fruits for a healthy life

vegetables and fruits for healthy life
vegetables and fruits

Whole vegetables and fruits to supplement vitamin C

Maintain intestinal health with garlic and onions

Seasonal vegetables and fruits are perfect health foods. Green vegetables like spinach are a source of vitamins, so you don’t need to take a separate vitamin supplement. If you eat green vegetables, you can get the nutrients necessary for our body, such as beta-carotene, vitamin K, potassium, and folic acid. Green vegetables help prevent birth defects, heart disease, high blood pressure, and osteoporosis, according to a study by the American Dietetic Association (ADA).

The various nutrients that are abundantly contained in plants are called phytochemicals. In order to consume this, it is good to have a habit of eating dark coloured vegetables about one cup per meal and twice as a snack. And eating nuts such as walnuts, peanuts, and almonds reduces cardiovascular disease by 20-30%, suppresses the occurrence of diabetes and cancer, and improves cognitive function.

Professor Hee-Cheol Kang

To reduce the destruction of nutrients, we recommend it to eat whole vegetables rather than grind or juice them.

If you mix and eat a variety of fresh vegetables rather than one kind, you can supplement various vitamins and essential micronutrients. If you don’t like raw vegetables, blanching them lightly at low temperatures will soften the tough texture of the vegetables and minimise the destruction of nutrients. Also if you keep the rice cooker warm and leave the vegetables for about 10 minutes to 1 hour depending on your preference, you can eat properly cooked nutrient-rich vegetables.

Professor Kwon Hyuk-Soo

The National Cancer Institute of the United States has revealed that garlic is excellent in preventing various cancers, including breast and ovarian cancer. People who eat 3 to 6 pages of garlic a day are less likely to get cancer by 30%.

We cannot exclude garlic and onions from food. There is still insufficient evidence that garlic and onions increase immunity, but I recommend it. It is because it has a very high vitamin B·C content and a lot of fibre, which helps in the proliferation of lactic acid bacteria in the intestine.

Professor Kwon Hyuk-Soo

Drinking milk for a healthy life

cup of milk
cup of milk

Drinking milk to replenish calcium

Minimal habits for bone health

Keeping your bones healthy as you get older is your homework. In particular, if osteoporosis occurs, it can be easily fractured. Calcium, protein, and vitamin D are needed to prevent osteoporosis. In particular, you need to pay attention to your calcium intake. The recommended daily calcium intake is 800~1000mg, but it has surveyed the daily calcium intake over 50 years old in Korea as 470mg. It’s good to drink milk because you can’t make up enough with just meals. A glass of milk (200 ML) contains 200 to 300 mg of calcium.

People who cannot drink milk because of diarrhoea can consider taking calcium drugs after consulting a doctor.

Professor Seung-Hoon Lee

Sun exposure for a healthy life

sun exposure for vitamin D synthesis for healthy life
sun exposure for vitamin D synthesis

15 minutes of sun exposure for vitamin D synthesis

Increases immunity and prevents various diseases and osteoporosis

Our body makes vitamin D from the skin when it receives sunlight. Vitamin D is good for preventing and treating osteoporosis because it makes bones strong. Recently, research has been published that vitamin D is effective in reducing the risk of diseases such as cancer, diabetes, heart disease and death from cancer. It also needs vitamin D to boost immunity.

Many immune cells have receptors that can recognise vitamin D. Recently, epidemiological studies have been reported that it associates chronic inflammatory diseases with vitamin D deficiency.

Professor Kwon Hyuk-Soo

Modern people spend most of their time indoors, and even when they are outdoors, they avoid sunlight because of worries about skin ageing or skin cancer. Because of this, vitamin D deficiency in the body appears. Vitamin D requirements over 65 years of age increase three to four times that of young people. Recently, about 1 in 5 young people have low blood levels of vitamin D. Studies have shown that adolescents who lack vitamin D have a 2.4 and 2.5 times higher risk of hypertension and hyperglycaemia, respectively, than teens who do not.

Makes Vitamin D in the skin by receiving ultraviolet rays from the sun. In particular, the elderly who do not go out and those living in areas with low sunlight should do outdoor activities or sunbathe in sunlight. If a strong sunscreen with a sun protection factor (SPF) of 8 or higher is applied, even sunbathing does not influence vitamin D synthesis.

Professor Seung-Hoon Lee

Over 90% of vitamin D is supplemented by sunlight, and it consumes some through the milk and blue fish such as mackerel and salmon. You do not have to take vitamin D supplements.

It is possible to supplement insufficient vitamin D with nutritional supplements, but since nutritional supplements were not originally present in the body, it is a recent trend of health management to supplement it from nature rather than nutritional supplements unless it is necessary because of pathological conditions. You can prevent cancer and stroke by getting in the sun for about 15 minutes a day, avoiding the time when the UV index is too high.

Professor Park Min-seon

Eating meat and fish for a healthy life

Protein supplementation by eating meat and fish for healthy life
Protein supplementation by eating meat and fish

Protein supplementation by eating meat and fish twice a week

Maintain hip and thigh strength through lower body exercises such as squats

After middle age, the muscles fall out and muscle strength decreases. To prevent this, you need to eat a little more protein and maintain steady strength training. It can supplement protein with chicken, fish, low-fat beef and pork. The five related studies published in the American Journal of Preventive Medicine have in common that eating just two meals a week of 100g fish can reduce the risk of heart disease and stroke. Avoid fish with high mercury content, such as swordfish, and choose a variety of fish with less mercury, such as mackerel.

One of the largest muscles in the body is the buttocks and thighs. Lower body exercises such as squats are very good to build muscle strength in this area. However, if you are obese, you can replace it with a bicycle because it can put a strain on your knee joint.

I recommend patients eat a lot of protein and do short strength exercises. This is because when the muscles increase and the basal metabolism increases, the weight is not easily gained. And the elderly and cancer patients are very dangerous to muscle loss, which can be prevented with protein intake and strength training.

Park Young-Seok, a professor at the Obesity Metabolism Centre at Seoul National University Bundang Hospital (Surgery)

Local clinic

health check-up
health check-up

Using a local clinic

Vaccination and health check-up to identify conditions and prevent diseases

It is not common in countries with lower thresholds for medical institutions as in the USA. The health insurance system was well established. If you use these points well, you can get great help in maintaining your health. A typical use method is to appoint a PCP, check vaccinations, and take a health checkup.

Having a comfortable and reliable PCP is good to stay healthy. In particular, if you have a doctor at a local clinic as your primary doctor, you can easily consult when you have any abnormal symptoms. My doctor knows my health history so I can prescribe the medications I need.

If you have a doctor, you can get advice on unhealthy habits, and you can check regularly for complications after treatment of certain diseases.

Professor Hyun-young Shin

As you age, your immunity decreases and your risk of infectious diseases increases. It is necessary to take vaccination against influenza, pneumonia, and shingles. With your doctor, you can easily determine when and when vaccinations are needed. Health check-up itself does not make me healthy, but it is an important means of grasping health status at a glance and detecting specific diseases early. The most effective areas of the medical examination are hypertension, diabetes, hyperlipidaemia, and early detection of cancer.

Among these, the benefits of early detection and treatment of cancer are enormous. The five-year survival rate for cancer in Korea is almost 70%, which is higher than in advanced medical countries such as the United States and Japan because of early detection through health checkups.

Professor Hee-Cheol Kang

Eat breakfast for a healthy life

woman eating breakfast
woman eating breakfast

Eat breakfast 30 minutes after waking up

Excellent for concentration, digestive power, and weight control

Why would all doctors recommend eating breakfast?

The effect of breakfast can be explained medically, Above all, it is necessary for brain function, digestive function, and weight control.

Jung Hoon-Yong, a professor of gastroenterology at Asan Medical Center.

A single strand of the cranial nerve is less capable than a computer. However, the cranial nerve cells that are woven like threads exert abilities that computers cannot imitate. Your brain needs sugar for it to function. Therefore, even if breakfast decides morning concentration’, there is no problem. In fact, it has been confirmed by studies around the world that people who eat breakfast make fewer mistakes when solving problems that require concentration, such as math or logic. People who ate breakfast are less tired, physically moving faster, and there are reports of more endurance.

The difference in concentration between the day I ate breakfast and the morning I did not eat is big. Office workers and students are not looking for nutritional supplements because they are tired, but eating breakfast is a remedy.

Professor Park Min-Seon

When you eat breakfast, various digestive enzymes and hormones such as stomach acid are secreted and gastrointestinal movement becomes active. In particular, people with constipation are better to stool after breakfast than to go to the bathroom as soon as they wake up. I often think that it is better to eat less breakfast than lunch or dinner. However, the opinion of the specialist is different.

There is no reason to eat less breakfast anywhere. Rather, it is desirable to eat less dinner and eat enough breakfast. If breakfast opening the day is an energy source for daytime activities, dinner is only for while sleeping.

Professor Jeong Hoon-yong

Breakfast is also effective for weight control. Eating breakfast will reduce your chances of gaining weight because you can eat less lunch and dinner. It can also reduce the number of impulsive snacks. In particular, if an obese person starves for one meal, he or she eats a lot of food for up to three days as well as the next meal, resulting in more weight gain.

Preparing breakfast every day is not an easy task. To eat breakfast well, you first need a simple way to prepare a meal. It is worth trying to eat breakfast with a simple menu such as cereal, bread, milk, and juice. If you cannot digest milk well, you can drink soy milk substitutes, yoghurt drinks, or use lactose-free milk. Like Japan and Hong Kong, there are many restaurants in the USA that sell breakfast near their workplaces. At such restaurants, you can choose from a variety of menus to suit your taste.

If you eat as soon as you wake up in the morning, it has no taste and digestion. The most appropriate breakfast time is between 30 minutes and 2 hours after waking up. It’s best to get up a little early in the morning and eat breakfast after some light exercise or a walk.

Professor Jeong Hoon-yong

#Health #Water #Breakfast #Walking #Sleep

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