When it comes to knowing how to take care of your health, most people are aware of the basics. Visit your doctor at least once a year for a health assessment, get your teeth cleaned at your dentist at least once a year, exercise regularly, and eat a well-rounded diet are a few of the general recommendations for personal health. Health care is different based on everyone’s situations. However, having good personal health starts with the basics. Here is a basic guide on how to take of your health.
Physical Acitivity
Physical activity can do a lot more for your than assist in weight loss or maintenance. Regular exercise can help you relieve stress and anxiety by releasing endorphins that boost your mood. It can also improve your sleep, self-esteem, and confidence. For those who suffer from mental health conditions, exercise is a great way to help on the road to feeling better and more in control. If you’re learning the basics of how to take care of your health, developing good exercise habits is a great place to start.
While exercise is important, it’s also a good idea to ease into it. If you haven’t been exercising regularly, jumping right into vigorous, intense exercise will likely lead to injury. Especially if you’re working out at a gym, you need to be careful. Talk with your healthcare provider about a good exercise regiment to start with if you’re a beginner. It’s also a good idea to know a personal injury attorney that can assist with care in case you do experience any accidents.
If intense exercise is too much for you at the start, even just being more active in your day to day activities can be beneficial. Get up and walk around a little bit each hour. Go outside a few times a day for some fresh air, sunshine, and a short walk. Join a group where you can pick up a new hobby and socialize a bit. Anything to get you up and moving more is a great way to ease into a more active lifestyle.
If you have been active and are ready to kick it up a notch with your exercise, a great place to start is by developing a routine that follows the American Heart Association’s recommendations:
- At least 30 minutes of moderate physical activity five times a week, as well as strength training atleast twice a week.
OR
- At least 20 minutes of vigorous physical activity three times a week, as well as strength training atleast twice a week.
Starting to be more physically active can have a significant effect on your feet. Often you’ll notice more blistering or sore feet. When learning how to take care of your health with physical activity, caring for your feet is a big part of that. Don’t forget to take advantage of podiatric care and get recommendations for the right kind of shoes for your feet.
Diet
Another big part of learning how to take care of your health is eating right. Having a poor diet can have more negative effects that simply weight gain. Food that’s high in calories and saturated fats can raise your blood pressure and cholesterol. Talk with your doctor about what type of diet is best for your specific health requirements.
In general, some types of food you should integrate into your diet are whole grains, a variety of vegetables, especially dark green and orange vegetables, calcium through milk or supplements, and lean meats and poultry. Of course, there are vitamins that you can get through different types of food. Again, talking with your doctor about what specific vitamins you need in your diet will help you to have a better idea of what foods you need to add to your diet.
If you are planning on dieting and subtracting foods or calories from your diet, don’t overdo it. Don’t ever skip meals. Getting consistent food throughout the day will help your body and brain and regulate your energy and blood sugar. You should also work on balancing your diet. You need a healthy supply of carbs, fats, and proteins to get the right function from your brain and body. Be careful not to over diet. Excessive food rules can lead you to lose weight quickly, but they can also have harmful, lasting effects. They can also lead to eating disorders which have negative effects on both mental and physical health.
If you’re dealing with mental health issues, adding certain vitamins to your diet can be extremely helpful. Vitamin B-12 and folate are a great option. B-12 can be found in salmon and trout and fortified breakfast cereals. Folate can be found in dark leafy green vegetables, dairy products, almonds, and fortified breakfast cereals.
Rest
As far as learning how to take care of your health, getting adequate rest is a big part of it. How much sleep you get has a large impact on your mood and your overall health. It can also negatively impact how quickly you’re able to heal from other medical issues.
There are multiple studies that show that poor sleep greatly increases your risk of developing depression and other mental health issues. In fact, a study by the National Institute of Mental Health Epidemiological Catchment Area has shown that over 40% of people with insomnia had some sort of mental illness.
Some other issues that poor sleep has been linked to are:
- Higher risk of heart disease and cancer
- Impaired memory
- Weight gain
- Reduced immune system
If you’re struggling with your sleep, there are a few tips you can apply to try and get more rest. The first is to try setting a specific bedtime. If you’ve got a time you know you need to have everything wrapped up and be in bed, this will help you get more time to get the right number of hours of sleep that you need. You should also avoid any caffeinated or high sugar drinks or foods six to eight hours before bed. Try some de-stress tactics before bed, such as taking a warm bath or meditating. Consistent exercise will also improve your sleep, however, don’t exercise too soon before bed as that could keep you from falling asleep.
Rest isn’t all about sleep, though. Rest can also mean knowing when to step back and take care of yourself. For example, it’s no surprise that having a family member or loved one in hospice care can be a stressful time, but allowing yourself time to not worry, let the professionals do their job and provide quality care for your loved one, and know that things will be ok is an example of rest, too. Stepping back from stress, worry, or situations where you’re overbooked is important for your health.
General Health
Aside from ensuring that your physical activity, diet, and rest are all looked after, you want to make sure you have plans in place for other health issues that may come up. A big part of learning how to take care of your health is being prepared for any problems that appear before they happen. For example, being aware of stuffy nose and sore throat remedies and having the medicine at home to care for it will save you time and even help you to recover more quickly.
It’s also a good idea to have a medical malpractice lawyer you are comfortable with. Most people never plan on having a medical issue that requires legal action but be prepared if it does happen will relieve a lot of the stress and struggles of finding an attorney in the midst of a medical issue.
Substances
When it comes to figuring out how to take care of your health, generally, substance use has a more negative impact that helpful. Substance use, such as drinking or drug use can lead to addiction and can cause many more problems than simply health issues. Substance abuse affects over 25 million Americans and indirectly affects millions more.
However, certain substances, such as cannabis, have been proven to have some positive effect on certain health issues. Some health benefits from cannabis use are:
- Chronic pain relief
- Regulate diabetes
- Help treat depression and anxiety
- Regulates seizures
- Help with ADHD/ADD
- Assist with arthritis pain
- Help with tremors from parkinsons
If you are planning on using cannabis to treat different health issues, make sure that the source you purchase from has at least received a cannabis certification online.
Dental Care
Another part of learning how to take care of your health is developing good dental care habits. There are the basics, such as visit your dentist at least once a year and brush your teeth twice a day, and floss daily. Beyond that, some other important dental care tips are:
- Do not use any tobacco products and limit alcohol products
- If you have diabetes, take special efforts to control gum disease
- Brush with fluoride toothpaste
- Limit sugar intake when possible
Mental Health
Self-Confidence
Being self-confident is a big part of having strong mental health. There are a few natural things you can do for your self-confidence, such as exercise and eat a healthy diet. You may also consider talking with a therapist about any concerns you have. However, some people also choose to get aesthetic procedures and injections to help their self-confidence. If you choose that route, make sure you do some thorough research to find a doctor that will perform the procedures well and that will help you through the recovery process.
If it’s skin issues that are causing your self-confidence struggles, you may consider visiting a dermatology clinic to get medicine or other treatment options. When learning how to take care of your health, you may feel like accepting certain kinds of treatment is a “cop-out”, but the most important thing is that you are caring for yourself.
Stress
Stress is unfortunately a normal part of life. Everyone has stress at different levels. Some people stress about work or money issues. Others stress about relationships with family and friends. Some people are better at handling stress than others. If you find that you are experiencing a lot of stress and are having a hard time dealing with it talk with loved ones about what you’re going through. Sometimes talking out what you’re experiencing with friends or family helps to relieve some of the stress. However, talking with a therapist who can give you coping mechanisms is also a very helpful tactic.
For some people, going into a doctor’s office to meet can be overwhelming. Many doctors have had medical office renovations done to provide a more soothing area as you wait for medical procedures or meetings. And the benefit of meeting with a doctor and getting help will be worth it.
Depression
Depression is a problem that many Americans deal with at different levels. Even the most basic tasks can feel impossible with depression. People can develop depression even if it seems like everything is going well in their life. Others develop depression because of medical issues or other chronic illnesses. If you or someone you know is suffering from depression, there are a few tips you can try to help ease the problem. Start by building a strong support network. Having friends and family around you who love you and are willing to support you even in the hard times is important. Applying some of the tips mentioned here for good health will also help, such as regular exercise, a well-balanced diet, and getting good sleep.
In Conclusion
Learning how to take care of your health is important to figure out early in your life. Everyone has different health needs based on their medical history and body type. Follow these basic tips to start developing good health habits in your life and work towards being both physically and mentally healthy. It may seem overwhelming at first, but if you take each area step by step, you’ll be able to create healthy habits that work for you.
