Health is the ability of a biological system to acquire, convert, allocate, distribute, and utilize energy with maximum efficiency. Human Health was first defined by World Health Organization in its 1948 constitution as “a state of complete physical, mental, social and spiritual well-being and not merely the absence of disease or infirmity.” When it comes to achieve overall well-being, you need to balance some important key aspects of Health including Diet, Exercise, Sleep, Professional Care, and Socialization.
Dr. Steven Lamm, a graduate of Columbia University and New York University School of Medicine, director of the Preston Robert Tisch Center for Men’s Health at New York University Langone Medical Center, and author of No Guts, No Glory: Gut Solution—The Core of Your Total Wellness Plan; notice that:
Even just remembering to smile is a way to stay healthy and keep your blood pressure down.
So, Cheer up! and keep smiling. Luckily, Good Health is not about keeping up with the latest news, popping the newest miracles pills or following a special diet. But a healthy life can be attained by balancing some Fundamental Rules for Good Health.
10 Fundamental Rules for Good Health
1. Get a Doctor focused on Wellness
Dr. Steven Lamm advises to get a doctor who fulfills your personal needs, and understands the difference between the treatment of illness and Helping and Guidance through the welfare process. Dr. Lamm also says that, you need to find a doctor who is interested in stages prepared for the exam rather than to treat a respiratory infection or to take blood for annual checkup.
2. Food Should be a Nutrient, Not a Drug
Dr. Lamm says, “Think of your body as a Ferrari. You want to put in the best fuel you can at least 80%–90% of the time.” Peoples very frequently use food as an anti-depressant, and choose treats with little nutrient value that they think will make them feel better.
In addition to high-fructose corn syrups as well as sugar, fat and taste enhancing foods can cause behavioral reactions due to medicines like cocaine, a 2013 study by Francesco Larry, associate professor of neuroscience, and applied cognitive science at the University of Guelph, in Ontario, Canada.
3. Do Anything You Want, But Don’t Skip Sleep
Just as your cellphone requires periodic recharge to work well again, we also need to recharge ourselves to remain productive and maintain good health. Dr. Lamm says,
If you cannot sleep, you cannot be well.
Failing to get a good night’s sleep can disrupt a person’s circadian rhythm, which regulates blood pressure and hormones, he noticed. Lamm also says that, Sleep plays an important role in protecting properly functioning memory and sexual performance as well as avoiding weight gain. Lack of Sleep can affect your overall health and you may suffer from severe medical conditions like obesity, heart disease, high blood pressure and diabetes. People who consistently incur High Sleep debt are at a higher risk of heart disease, diabetes, cancer and premature death.
4. Your Mind and Brain need Breathing
Taking a few moments from daily grinding is necessary to reduce stress, which makes you weak from the disease. In the Massachusetts General Hospital, breathing exercises and meditation are included in the way of “time out” to your brain and brain, instructing Dr. Gregory Lewis Fricchione, director of the Benson-Henry Institute for Mind Body Medicine.
Dr. Fricchione notes that, You can elicit a “relaxation response” by taking diaphragmatic breathing, in which you hold your breath for a second, then slowly exhale through the mouth while focusing on a word or phrase.
5. An Exercise Regimen should be Balanced
Dr. Lamm says, Your regular exercise routine should include a mixture of muscle-building, stretching, and aerobics, which provides cardiovascular conditioning. The Mayo Clinic has recommends that there is five elements in the rules of a workout regime: aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching.
6. Recovery is important as Exercise
During exercise, recovery is an essential component that enables the body to adapt to the stress created by exercise, helps in restoring muscle glycogen, and allows allows body tissue repair. Lamm says, “If you don’t recover, your pulse rate is going to go up every morning instead of down, and then you’ve got a problem.” The Combination of high intensity activity with recovery, or low intensity periods, proved to be effective for cyclists in a study at the University of Stirling, in Scotland.
7. Keep your waist slim
According to Lamm, the waist circumference can give you a better indicator of obesity more than body weight. He says,
If you can keep your waist below 34, you’re probably in pretty good shape.
The circumference of the waist, 34 means “you are starting to build enough fat that puts you in danger of developing diabetes, heart disease, or cancer” notes Lamm.
8. Be Social
According to Fricchione, Social people are predisposed to better health. He said, “There are health benefits to being pro-social as opposed to focusing socially on the self.” Frankichon says, expressing social support and love can improve overall resiliency, and “your ability to provide social support also has a tendency to feed back to you and pay dividends to your own health.”
9. Keep Realistic and Attainable Goals
Dr. Yoni Freedhoff, the founder of the University of Ottawa’s Bariatric Medical Institute and author of Why Diets Fail and How to Make Yours Work, advises “Mix some reality into your training plans as well as your aspirations for healthy living.” Freedhoff says,
Setting goals that aren’t attainable is a recipe for disappointment.
When setting up a diet or exercise regimen, trying for A+ instead of B isn’t the best option, he notes and also says, “Getting a B+ is pretty damn good in healthy living.”
10. Think for a long term, not short
It doesn’t matter about your weight or fitness a month from now or two months from now. Freedhoff says, “it matters a year or two from now.” According to Freedhoff, Long-term health is more important than setting an arbitrary weight loss goal for two months from now. He notes,
People actually take a short-term approach. “They work hard and then Quit.”
So, next time when you are trying to do something, take a long term approach so that you can never quit your target without achieving that.
With these Basic Rules to Good Health, I wish you for your Good Health always!