Having a healthy life is our main concern because when we are unable to take care of our whole health, our body highly is affected. There are habits that we all know how harmful they are, such as tobacco, excessive alcoholic beverage, narcotics, excess fat, and sedentary lifestyle, etc.
Health has become a topic of general concern, and it has taken us daily to seek quick and miraculous solutions to our body’s changes, which constantly results in major problems. As a result of the troubled life of the majority of the population, eating habits are in the vast majority, the worst possible resulting in overweight, obesity, hypertension, diabetes, dyslipidemias, which have been great villains of modern life.
As a result of this, we seek at all cost varied forms and magical formulas for weight loss and health maintenance. It is quite common, for example, to think of physical exercises just as a way to burn fat and lose a few pounds, but physical exercise also helps in our metabolism, the production of serotonin (brain substance responsible for happiness), improve sleep, numerous other advantages.
We must, however, realize that the joining of good habits is that they will result in better health conditions. Sleeping is also another key factor for health. Malaise sleep nights are extremely harmful as they affect concentration, mood, as well as causing physical and mental distress.
However, despite the constant media coverage and full knowledge of how to conserve health, we still go through situations that lead us to worry and despair, and of course, it is at these times that we realize how much health is a precious commodity.
In this article, I will give you 50 important tips to take of your health. Read on!
The importance of reducing the abdominal circumference
Adipose (fat) abdominal tissue is biologically and metabolically different from subcutaneous fat tissue and favors the development of the main cardiovascular risk factors, such as dyslipidemia, arterial hypertension, and diabetes. Therefore, the fat that accumulates in the abdomen is more dangerous than that which accumulates in other parts of the body.
Abdominal fatty tissue acts as an independent organ that produces inflammatory substances. It alters the composition of the lipids of the body by lowering HDL cholesterol (good cholesterol) and increasing LDL (bad cholesterol) and triglycerides. It also increases insulin resistance makes it harder for insulin to provide sugar to cells and tissues. As a consequence, sugar accumulates in the blood and increases the risk of diabetes and blood pressure.
To avoid all this, it is important to maintain an adequate abdominal perimeter, in the case of women below 88 centimeters, and in men less than 102 centimeters. You can measure it with a tape measure, standing, with your feet together, your arms at your sides and your abdomen relaxed, and surround it with the tape at navel height.
Maintaining an adequate abdominal circumference and weight is not complicated, what you should do is follow a balanced diet in terms of quality (Mediterranean diet) and quantity (hypocaloric). You must perform regular physical exercise, of moderate intensity, seven times a week, around 30 to 45 minutes a day.
Do not smoke
Smoking is one of the main causes of disease and death worldwide since it is the origin of various pathologies, such as cardiovascular, respiratory and cancer. In addition, it reduces the quality of life of smokers because it reduces their physical capacity, prevents them from resting properly, and takes away their freedom. So, if you smoke, cut down on tobacco, your doctor can help you get it.
Control your blood pressure
Hypertension is one of the considered silent diseases because, apparently, it does not cause any symptoms, but when it is not treated and controlled, it ends up deteriorating the arteries and, therefore, the organs in general.
It is important that everyone, especially those with risk factors, measure their blood pressure with the frequency indicated by the doctor, and check with him his levels to know if they are correct.
Watch for Diabetes Signs
Diabetes is a chronic metabolic disease that, in many cases, goes unnoticed because it does not produce any specific discomfort, but there are a number of symptoms that can give us the clue that we suffer from it: feeling excessive thirst, urinating frequently, being very hungry, and lose weight for no apparent reason.
If you have one or more of these symptoms, it is very important that you talk to a doctor to do all the necessary tests. Detecting diabetes early allows us to treat and prevent many of its complications.
Escape from stress
In today’s society, stress reigns in the environment, which, in addition to reducing the quality of life, has a negative impact on health. So, before a disease arises, you should try to eliminate it by reserving a moment of the day to do something you like and help you relax. Listening to music, exercising or taking a bath with hot water can be the solution.
Control Your Diabetes
The goal of a person suffering from diabetes should be to control their glycemic index by keeping hemoglobin A1C (hemoglobin) in less than seven percent. Fasting blood glucose and before meals between 70 and 130 mg/dl and postprandial glycemia (measured two hours after the start of meals) between 90 and 180 mg/dl.
To know if it is within these figures, type 2 diabetics, with a dose of basal insulin and oral hypoglycemic agents, should check their levels at least once a day, preferably on an empty stomach. Type 1 diabetics are recommended intermittent profiles of self-control. Although it will always be the doctor who will individualize the frequency of self-monitoring of glycemia according to the details of the treatment.
In the day-to-day, you have to follow some habits of life that help to maintain the adequate glycemic index, among which is the realization of physical exercise, better of the aerobic type.
With regard to diet, five doses should be taken daily, three of which are low in calories. In addition, priority must be given to the food groups with the highest food quality: vegetables, fruits, pulses, fish and poultry. You can take two dairy products a day, better skimmed, and limit the consumption of carbohydrates, prioritizing whole meal to refine.
The consumption of red meat and its derivatives should also be minimized, particularly in processed forms, such as sausages. Vegetable oils of olive, sunflower, corn, and nuts should be limited or taken only as main foods, not processed and without salt.
The recommendation on drinking alcoholic beverages, preferred in the form of wine, is similar to that of non-diabetic people, that is, one takes a day for women and two takes for men.
Regarding pharmacological treatment, it must be an exclusive medical decision. It is highly recommended that the patient agrees to initiate insulin treatment when the doctor considers it because the evolution of diabetes tends to worsen glycemic control and, therefore, the passage of time will go in favor of the need for insulin treatment.
Eat Fruits and vegetables daily
The daily servings of fruits (three servings) and vegetables (two servings) specialists recommend for us to take. In this way, we make sure that our body receives the number of vitamins and minerals it needs. If we adopt this habit and increase the consumption of water and fiber, we can delay natural aging, combat obesity, and avoid certain diseases, such as cancer.
Follow the food pyramid
The fact that there is a high number of sedentary people has caused a change in the classical food pyramid. The foods that provide more energy, such as pasta, legumes, rice or cereals, have lost their position. It is the vegetables and fruits that are now in the first step, which indicates that they should be the basis of our diet. On the other hand, red meat, pastries, butter, etc., which should only be taken sporadically, are found at the top.
Return to the Mediterranean diet
The Mediterranean countries have reduced the consumption of some basic foods and have given more prominence to others that should not have it because of their high contribution of fats and sugars. For this reason, it is important that we return to our nutritional roots, that we prepare the meals in a healthy way, leave aside the precooked dishes and opt for fresh and natural foods.
Sugar in its proper measure
Who does not like candy? There is no reason why, in a moderate way, we do not take foods with sugar, but we must know how to choose them. Sugars are carbohydrates that provide us with energy. However, we must opt for those who have a low glycemic index (dairy, fruits, vegetables, cereals) with which the body releases insulin and metabolizes sugars in a controlled manner.
On the other hand, if we take foods with a high glycemic index (table sugar, pastries, and sweets), the cells quickly capture the sugars, which leads to the storage of fats. If the latter is taken in an uncontrolled manner, they can cause diabetes and other diseases.
Take fiber for many reasons
Fiber avoids constipation, decreases the absorption of fats, reduces LDL cholesterol levels, favors weight loss, slows down the absorption rate of carbohydrates and, therefore, prevents sudden rises in blood glucose level.
These are some of the reasons that make daily fiber intake necessary for everyone, something that is not complicated since it is found in whole grains, legumes, fruits, vegetables, vegetables, and nuts.
Moderate consumption of red wine
Red wine, taken in a moderate way, has beneficial effects in the prevention of coronary artery disease and peripheral arterial disease, due to its action on “good” cholesterol (increases HDL-cholesterol) and its antiplatelet effect (prevents thrombi formation inside the arteries).
Some researchers have pointed out that moderate consumption of wine (especially red wine) can provide this beneficial effect, superior to other alcoholic beverages, in relation to the risk of cardiovascular disease, partly due to the antioxidants it contains, such as resveratrol.
However, the beneficial effects of red wine consumption are not achieved if it is not associated with other conventional lifestyle measures, such as controlling weight, getting enough exercise and following a healthy diet to try to reduce cholesterol and blood pressure, and so, together, prevent cardiovascular diseases.
In addition, its consumption has to be moderate because when consumed at high doses, most of the beneficial effects at the cardiovascular level are lost. Alcohol at high doses can increase the levels of some fats in the blood (triglycerides), promotes high blood pressure, obesity, diabetes, cardiomyopathies, and heart failure.
Drinking alcohol in excess is also related to the appearance of certain cardiac arrhythmias. Therefore, you can drink red wine in moderation, that is, no more than two glasses (about 114 ml) a day if you are male, and a glass a day if you are a woman.
Limit the consumption of trans fatty acids
Trans fatty acids (TFA) are lipid molecules that behave, functionally, as saturated acids. They are attributed negative health effects, especially related to cardiovascular diseases, type 2 diabetes and some types of cancer.
This kind of fats is present in the food we eat, such as red meat, milk and its derivatives in small quantities (between one and eight percent of total fat), in fried foods due to the high temperatures it reaches the oil in its preparation (especially the seed oils).
They are also present in the products in which solid or semi-solid fats have been used, such as margarine, industrial pastries, cookies or some spreads.
The nutritional recommendations of the World Health Organization set below one percent of the energy that must come from the consumption of trans fatty acids. Therefore, to control your consumption, you have to look at the labels of products made or precooked with partially hydrogenated fats (pre-cooked dishes, chips, snacks, some breakfast cereals, industrial bakery, etc.).
In addition, it is important to prioritize the use of virgin olive oil and low-fat or trans-fatty acid-free foods.
When talking about nutrition, the importance of being well hydrated to follow a healthy and balanced diet is often overlooked. And it is that we must not forget that 60 percent of our body is water and that we must make a constant contribution of liquids to keep the water levels stable.
The specialists point out that women should drink between two liters and two and a half liters a day, although the amount can vary depending on the physiological needs in each age, the vital moment, the environmental conditions and the physical activity that is carried out.
To cover these needs, you can choose to drink any liquid that contains water, such as juices, infusions, refreshing drinks, soups and broths, and those that do not contribute sugars or fats are more advisable.
Look for healthy fat, omega 3
Not all fats are harmful, as in the case of polyunsaturated fatty acids, such as omega 3. Several studies have shown their ability to prevent cardiovascular diseases, reduce the level of triglycerides in the blood, improve inflammatory processes, and prevent high blood pressure, colon cancer and breast cancer. Find it in bluefish, soy, nuts, and enriched products.
Antioxidant compounds, which are found naturally in the composition of fruits, vegetables, cereals, legumes, fish, teas and nuts, have been proposed as main bioactive agents related to a decrease in the chances of suffering from cardiovascular diseases and some types Of cancer. Therefore, it is recommended to follow a balanced and very varied diet.
Calcium and vitamin D
This mineral must be present in our diet since we are born so that the bones grow and develop correctly, and avoid osteoporosis in adulthood.
Dairy is the main source of calcium, although it is also found in green leafy vegetables, soybeans and certain fish. In turn, for the body to absorb calcium, it needs vitamin D, which, for the most part, is obtained from the ultraviolet radiation b of the sun.
Consume Olive Oil
Olive oil has been revealed as an indispensable food due to its many proven benefits. Among them, its cardioprotective role stands out, since it avoids the oxidation of fat or lipid particles, reduces the formation of LDL or “bad” cholesterol, and increases the “good” HDL rates. Taken in crude maintains all its organoleptic and nutritional wealth since neither its antioxidants nor its fatty acids are altered.
Less salt is more health
High blood pressure affects 20 percent of the population of developed countries and rises to 50 percent among those over 60. To stop these figures you have to take your hand away from the salt shaker and consume products that do not have it added. To replace it in the kitchen, you can choose spices, condiments, and aromatic herbs, which enhance your preparations in the same way, but without harming your health.
Follow the infantile vaccination calendar
Vaccines are valuable protection for children since they prevent many diseases. That is why it is essential to keep the vaccination calendar up to date, which ranges from the time the baby is born to 14 years old. As different calendars are established depending on the autonomous communities, you should be in contact with your pediatrician because he will be the one to indicate the dates and administration doses of each of the vaccines.
Food for Baby
After six months of life, the baby needs, in addition to milk, other foods for proper nutrition. It’s time to give him purees and porridges. We will start with cereals (gluten-free) and certain fruits.
The vegetables will be offered after seven or eight months. Meat (white) also about this age and, gradually, the rest of the food, delaying some with a high risk of causing allergies, such as fish, egg white or some fruits such as strawberries.
The key in this process of introducing new foods in our child’s diet is to do it progressively, verifying that it is tolerating them well.
Prevent childhood obesity
Working hours, not always conciliatory with home hours, mean that parents have to resort, in too many occasions, to prepared and packaged foods, since they have little time to prepare homemade meals and traditional dishes of the Mediterranean diet. As a consequence, the child’s diet ends up being unbalanced, with a minimum intake of vegetables and fruits, and higher fats and proteins.
Obesity is a subject of vital importance since it is related to many complications, not only at the cardiovascular level but in general, long-term health. It has been proven that about 80 percent of obese children will be in adulthood. Hence, it is essential that good eating habits begin at an early age.
Children should be taught that “everything that tastes good” is good since sweet and packaged products usually have a high amount of fat and should be avoided as much as possible.
Vegetables and fruits are important sources of vitamins but are not always well received by children, so you have to offer them with varied and fun presentations, taking advantage of the various types and colors of food to make the most pleasant intake. Forcing children to eat certain foods, and repeatedly, unwittingly, promotes the opposite effect, the rejection of these foods.
Do not forget that they must also perform the physical exercise to try to balance the intake of food with energy expenditure since children with a tendency to sedentary lifestyle are more prone to overweight.
Combat cholesterol thanks to plant sterols
Also known as phytosterols, are derived from plants with structures and functions similar to cholesterol. They stand out for their ability to decrease the intestinal absorption of cholesterol and, therefore, help control their levels.
They are found in certain foods of vegetable origin, such as corn, sunflower, soybean, and olive oils, but their contribution is minimal. For this reason, certain foods, among which are some milk drinks, have been enriched with plant sterols.
Join with soy, for the sake of your heart
Soybeans have an ideal nutritional profile that helps reduce cardiovascular risk. Its fat profile (high in unsaturated, and low in saturated and cholesterol) favors the decrease of blood cholesterol levels.
This effect is increased by the action of the proteins and isoflavones it contains, which has also been shown to be useful for slowing the development of arteriosclerosis, reducing blood pressure and facilitating blood flow, thanks to its vasodilating and antiplatelet action.
Do not suffer constipation again
It is one of the most common problems of society, especially among the elderly. Its origin is usually the decrease in bowel movement that makes stool evacuation difficult. To solve it, you have to follow a diet rich in fiber, drink the recommended amount of liquid (two liters a day) and exercise.
Following these guidelines, the movement is activated and the fecal content increases. If the problem persists, as the last option, and always under the advice of a health professional, you can resort to laxative medications.
It is a fundamental measure to make digestion well but also prevents us from gaining weight. And is that eating slowly helps us control the amount of food we eat, to feel satiated before and, therefore, to reduce intake. It is recommended to chew at least 20 times and not to introduce a new ration in the mouth until the one being eaten is swallowed. In addition, you will eat more slowly if you do not sit at the table with excessive hunger.
Have good digestions
For different reasons, there are those who suffer abdominal discomfort, feeling of heaviness and swelling after eating, a problem that reduces their quality of life. To avoid it, the first step is to eliminate the stress of our day to day and, of course, take care of what we eat. Dishes with a lot of fat, sugars, and sauces are what make digestion difficult, so it is better to cook lightly steamed, baked or grilled. Also, as a daily habit, we can take fermented milk with bifidobacteria and establish a meal schedule so that the body gets used to digesting at specific times of the day.
The woman must be supervised by the specialist so that the entire gestational stage proceeds normally. The first prenatal consultation should be performed in the first 12 weeks, ideal before week 10.
In it, an ultrasound will be performed to identify intrauterine pregnancy, and between week 11 and 14 to evaluate certain markers of chromosomopathies. In the second trimester is when the screening of gestational diabetes and ultrasound is performed where the evaluation of structural abnormalities and chromosomal abnormalities markers is observed. It is during the third trimester when the vaginal-rectal culture is carried out.
Pregnancy leads to an increase in energy intake, but this does not mean that you have to “eat for two.” You must add 300 kcal per day in the second and third trimester, and 500 kcal during lactation, following a balanced diet, which should include three liters of water per day (liquid and food).
At the same time, the ingestion of potassium iodide (200/day) is recommended; salt is rich in iodine so that if iodized salt is ingested in meals, the need is covered. It should also be borne in mind that physiological anemia may occur in the second trimester, so foods rich in iron should be consumed, such as beef, chicken and turkey, fish, spinach, Swiss chard, nuts, and enriched cereals.
In the event that the doctor indicates it, an additional nutritional supplement may be taken. Calcium is another of the minerals that must be present in the diet in a prominent way. The intake should be 1,300 mg per day if you do not reach this amount you will have to take supplements.
With regard to folates, in addition to recommending their intake before pregnancy and during the first trimester, it should continue throughout pregnancy, since it decreases the incidence of cardiac, urinary, limb and pyloric malformations in the fetus.
Pregnant women who perform a regular physical exercise before pregnancy can continue doing so avoiding trauma, high impact exercises, and spacing training sessions. Practices such as swimming, static cycling, walking and special programs for pregnant women are recommended. In contrast, those women who did not exercise before pregnancy, this is not the ideal time to start doing it.
Regular Health Examinations
Pediatric check-ups are unavoidable appointments in which the health and development of the child are controlled, in all its facets. The first visit to the pediatrician takes place between the first week and the month of life, and in it, the clinical history of the baby is opened.
From there, in each consultation, very complete explorations are made to prevent certain diseases or detect them as early as possible. In addition, they are perfect occasions to resolve the parents’ doubts and provide guidelines on the care of their child. So, do not miss any appointments.
Menopause in full form
It is almost inevitable not to feel any of the effects caused by the hormonal change that women experience when they reach menopause. However, following a balanced diet, resting the appropriate hours, and doing some physical exercise, gets much better. If this does not help, there are different treatments of high efficiency.
Although they are always present in the digestive system because they are generated during digestion, we can follow a series of measures to prevent gases from bothering us. Try to avoid constipation and swallow air while eating, such as when drinking through a straw or sipping. On the other hand, we should look at what foods are the ones that cause us the most gases, which are usually cabbages, fried foods, and sweeteners, to reduce their consumption.
Mammography, indispensable test
Mammography, an essential test of mammography every year is the main measure of prevention against breast cancer. Although it depends on the characteristics of each woman and her background, it is usually recommended to start doing it after 40 years.
Strengthens the pelvic floor
Over the years and, above all, giving birth, causes the pelvic floor of women to weaken. As a consequence, urine losses may occur. To avoid reaching this point, it is important to perform specific exercises for this area.
Scientific studies claim that laughing at laughter helps reduce pain because it stimulates the natural production of endorphins in the brain. Also, when we laugh, we spend calories. That’s why it’s said that laughter is the healthiest and cheapest medicine.
Keep the Kids Away from Tobacco
Smoking is harmful to everyone, even for those who do not take their cigarettes to their mouths, that is, passive smokers. Sometimes, children, even more, vulnerable to their toxic agents, are too exposed to tobacco, something that should be avoided for the sake of their health.
Watch for the moles
Nevus, or moles, are benign pigmentary lesions caused by the proliferation of melanocytic cells in the skin and mucous membranes. We all develop nevus throughout life, some are already present at birth, but only a few become malignant and become a melanoma, an aggressive malignant tumor with a great tendency to metastasize.
In this disease is fulfilled more than ever the old aphorism of “prevention is better than cure,” because once it invades in “depth” the layers of the skin, melanoma is very difficult to cure. However, in its early stages of development, when it is only epithelial, it can be cured with its simple removal.
Prevention should be based on self-examination in front of the mirror of the whole body, without forgetting the armpits, the palms of the hands, the soles of the feet, the scalp, and the genitals. For this, it is advisable to monitor them following the ABCDE rule (asymmetry, edges, color, diameter, evolution).
Before any variation of these parameters or the appearance of itching, bleeding or irritation, you should go to the dermatologist as soon as possible. And, even if none of these problems arise, a systematic annual review should be established with the specialist, since with his expertise and with the help of digital dermatoscopy and mapping he can discover such a silent and deadly enemy on time. It is also vital to avoid sunburn, especially during childhood and adolescence. For this, it is necessary to use adequate photoresist.
- Prevent Migraine
Migraine is a chronic headache that does not arise as a consequence of another disease. During a crisis, neurological symptoms appear, such as a headache with or without aura, digestive and autonomic (nausea and vomiting, hypersensitivity to light or noise, lack of appetite, pallor).
Almost 13 percent of Dutch people suffer from it, with a clear female predominance, since almost 20 percent of women are diagnosed. Its symptoms affect in a very important way the quality of life of the patient and, in addition, it entails a great social cost because it is a cause of sick leave and favors the decrease in productivity.
There are precipitating factors that it is convenient to recognize and control, whenever possible, to reduce the number and intensity of migraines. Stress and hormonal changes are the most frequent. That is why it is recommended to lead an orderly life because changes in schedules, hours of sleep or prolonged fasting can trigger them.
Also, alcohol or certain foods (chocolate, cured cheeses, citrus fruits, nuts, and Chinese food) can cause pain, in these cases, it is usually the patient himself who realizes the cause/effect relationship. In certain people, prolonged or strenuous physical exercise also acts as a trigger. On the other hand, overweight can increase the frequency of migraines.
For a correct diagnosis, it is recommended to go to the neurologist, as when there is an increase in its frequency, change the type of pain or the accompanying symptoms, or when the pain is not controlled with the prescribed treatment.
The neurologist will decide if you need preventive treatment with drugs that have been shown to reduce both the frequency and intensity of seizures, with botulinum toxin, or following some other type of treatment, such as a hormonal one. The specialist will also tell you which painkiller is the most appropriate for your case.
Continues to enjoy sex
Women can also suffer from sexual dysfunction. In their case, what they experience is a loss of sexual desire and even pain associated with intercourse, something that can happen during pregnancy or menopause. This problem should not be overlooked, you should consult with the doctor because, in most cases, it has a solution
Combat Eye Fatigue
It is a very widespread problem that arises as a result of overstrain of near vision, during longer and longer periods of time. To combat it, we must take periodic breaks, blink frequently, alternate the vision between a nearby object and another remote, and not neglect the environmental lighting in our reading place
Always protect your skin
Even if the day is cloudy, it rains or even it is winter, it is important that we protect our skin from solar radiation, as it is able to cross the clouds. Make it your goal to apply sunscreen every day, in the areas of the body that are going to be exposed to this radiation, so that your skin is not affected by its harmful effects.
Enjoy with your family
Love, friendship, trust, and sharing are the feelings and actions that really make us happy. There are no excuses not to take time and enjoy the company of who you want, and even to take back old friendships that, for different reasons, you have left aside.
Check if you are allergic
It is useless to try to solve a possible allergy without knowing if we are really allergic and to what. When you suspect, go to the doctor and explain what symptoms you have. Indicate if you need to perform any tests to detect the allergen and the treatment to follow.
It is not easy to face disease, especially when it has some seriousness, but you have to try to take it as positively as possible to be cured. If we think that everything is lost and that there is no solution, it will be much more difficult to overcome this bad drink. Do not forget that the mind is very powerful and can help you get out of any situation.
Use of approved sunglasses
We are all aware of the need to protect our eyes, just like our skin, from the harmful effects of the sun’s ultraviolet radiation. Among these harmful effects is an increased risk of severe eye disorders, such as acute inflammation of the conjunctiva and cornea, degenerative processes of the ocular surface, cataracts, retinopathies, and even lesions. Cutaneous, which in the long term can cause skin cancer of the eyelids.
The best way to protect our eyes from ultraviolet radiation is by wearing sunglasses, whenever we are outdoors. The problem is that, approximately, one in three sunglasses sold in Netherland does not exceed the proper sanitary controls, although they can seriously damage the vision.
Most non-approved sunglasses, which are distributed in bazaars, flea markets, and other outlets, do not offer adequate protection, allowing radiation to penetrate even deeper into the eye, which is more damaging than not wearing lenses of any kind.
For this reason, the acquisition of sunglasses in an optical health establishment is a guarantee that the lenses meet all the parameters of safety and quality. In addition, the advice of an optometrist also guarantees that the glasses provide personalized protection according to our visual needs, daily activities and leisure or lifestyle.
You have no excuse, go to the dentist
In addition to going whenever you feel any discomfort in the mouth or you break a tooth, it is important to go, at least, once a year to the dentist’s office to do a mouth cleaning and a general review to rule out major problems, how can it be oral cancer?
Remember that to sleep well, you must carry out healthy habits. Some of them are: going to bed and getting up on time, avoiding alcohol, caffeine, and nicotine starting at noon, exercising gently 30 minutes a day (at least three hours before going to bed), not going to bed hungry, and maintain a temperature of 21 degrees in the bedroom.
Check your Kid’s diet
Parents should know the menu of the school cafeteria in order to balance the rest of the meals that the child makes. Breakfast is essential and, in order to be nutritionally satisfactory, it must include at least three different food groups (fruit, dairy, and cereals). Choosing the composition of the dinner should be similar to that of the midday menu and contain potatoes, cereals, rice or pasta, fruits, and vegetables, as well as meat and fish.
Homeopathy under advice
Every day homeopathic medicines are used more because they do not have side effects, in fact, even pregnant women can take them. Its quality and reliability are guaranteed, but you should always have the opinion of a professional to start taking them. Do not forget that, regardless of its composition, it is still a medicine.
Special attention to osteoporosis
It is also a problem that affects men, but women are more likely to suffer osteoporosis because they have less bone mass, which is lost, to a greater extent, after menopause. Therefore, they must pay special attention to the consumption of calcium and vitamin D.
Complete oral hygiene
Specialists recommend that we brush our teeth, at least three times a day, after meals. However, we should not go over the hygiene when using the toothbrush, you also have to floss to eliminate any remaining food that remains between the teeth and mouthwash to expel all the bacteria.