When we fall sick, most of us may realize that we have not made enough effort to maintain our health so that we can get sick. In fact, maintaining a healthy body is important to do so that we can move in prime. Especially during a pandemic, maintaining a healthy body demands attention and effort that is many times greater than before.
How to maintain proper body health basically focuses on providing the body with what it really needs and avoiding things that risk impairing its function.
Maintaining a healthy body doesn’t always have to be expensive. Curious about what we can do to stay healthy? Here’s how you can keep your body healthy!
1. Set Bedtime
The easiest way to maintain health as well as the most often forgotten is to set hours of sleep or rest time. There seems to be no reason why so many people do not understand the need for good sleep.
So far the advice that many of us may hear is sleep at least 8 hours a day. However, is it true that sleeping 8 hours means that we can sleep at any time as long as we fulfill the number of 8 hours? Is getting up in the morning and replacing it with an 8-hour sleep the same quality of sleep throughout the night?
Staying up all night or staying up all night and then changing sleep during the day will disrupt the body’s cycle. The impact can be serious on health. A person who lacks sleep or has a messy sleep cycle has a higher risk of suffering from hypertension, stroke, heart disease, obesity and diabetes.
In order to maintain health, start building discipline on sleep hours. Set a maximum awake limit at 10 pm and make it a habit to wake up in the morning before sunrise. The body system thus returns to its natural healthier formula.
2. Reduce Sugar Intake
Sugar is one source of disease that is often not realized. Excessive sugar consumption can trigger various diseases ranging from obesity, diabetes, impaired kidney function, liver, to mental health. The Indonesian Ministry of Health recommends that we limit sugar consumption to a maximum of 50 grams per day or the equivalent of 4 tablespoons. While the American Heart Association limits it to a maximum of 9 teaspoons per day or 150 calories for men and 6 teaspoons or 100 calories for women.
The problem is, sugar has a thousand faces, not just granulated sugar that is often used to sweeten food. Sugar is also found in fruits and processed foods such as bottled sauce, corn sugar, white rice, honey, and malt. In addition, all the ingredients called fructose, lactose, glucose, maltose, sucrose and dextrose also contain sugar.
To maintain good physical health in the long run, we need to change our diet by reducing sugar intake. One easy way is to increase the consumption of vegetables, reduce the consumption of flour, and gradually reduce the sugar in our regular dishes or drinks.
3. Take a walk
The body needs to exercise regularly so that health is more awake. No need to bother looking for what sport. We can get used to exercising by doing regular walking for at least 15-30 minutes per day. Easy and cheap!
According to the National Institute of Diabetes and Dental & Kidney Disease, getting used to walking about 6 kilometers per hour with a travel time of 30 minutes, can reduce our risk of suffering from type 2 diabetes.
Not only that, regular walking can help us avoid the risk of pancreatic cancer, osteoporosis, stroke, heart attack, reduce the risk of Alzheimer’s, and so on.
4. Manage Stress
Health can be disrupted if we are often exposed to stress. Under stress, the body produces the hormones cortisol and adrenaline, which speed up the heart rate, dilation of blood fats in the arms and legs, increase in blood glucose levels and accelerated breathing. For those who have asthma complaints, rapid changes in breathing can trigger panic attacks. In addition, constant stress can increase the risk of hypertension, heart attack and stroke.
We can manage this stress by recognizing the triggers that often trigger stress in us. For example, we are constantly stressed because we read timelines on social networks full of bad news and annoying conversations. The solution, we can reduce checking social media, start meditating or exercising to stimulate anti-stress hormones.
That’s an easy way to maintain a healthy body cheaply and safely. So do not neglect the health of our body to make life more pleasant.