How to stay fit and healthy.


Hi everyone I am writing about staying healthy and fit. As a doctor working in the accident and emergency department here in the UK I have seen a lot of unfit and unhealthy people.
As a person it is important to stay healthy and maintain an active lifestyle. Your body needs nutrition and exercise to function properly. When you are healthy, you will look and feel good about yourself. If you have some unhealthy habits in your life such as overeating, smoking or over-working, keep in mind that they may affect your health, either directly or indirectly. Staying healthy both physically and mentally will help you maintain peace of mind.

Step 1

Just like a car which need a yearly MOT so do we especially as we get on with age.
We should seek medical care frequently. This is very important for your physical health. Even if you feel well, get regular screenings for cardiovascular problems, cardiovascular disease and cancer. An annual check-up can assure that your physical health is in good shape. Routine blood test can help detect an underlying medical problem and allow you to get care immediately if needed. It is also important to have routine dental and eye care. For dental care I would say every six months and eye care testing every year. Practicing good oral hygiene and addressing dental problems as they come up will help keep your smile healthy.
You should visit your doctor if you are over 40 or have a history of disease before beginning a vigorous exercise routine. Men should have prostate cancer screenings beginning at age 50. Women should have a mammogram yearly starting at age 40 or before if you have a family history of breast cancer.

Step 2

Eat a balanced diet. All children and adults should get food and meals from the following food groups — milk, vegetables, grains, fruits, beans and meat and oils. This will assure that you are getting enough nutrition and avoiding sugary, processed foods, which can be harmful to your health.
We should eat five portions of fruits and vegetables per day.
Avoid overeating. When eating sweets or foods high in fat and calories, always eat in moderation.

Step 3

We all should exercise regularly. The American College of Sports Medicine recommends that adults under the age of 65 or in good health perform moderate cardiovascular exercise for at least 30 minutes a day, five days a week, for optimal health. You can create your own exercise routine or seek out a personal trainer. Examples include using fitness equipment, walking, swimming, jogging or engaging in extra-curricular sports. Doing a bit of Gardening after would could also help. One you will get your exercise in and secondly you will have healthy and nutritious food to eat from your own garden.

Step 4

Avoid alcoholic beverages and recreational drugs if you use them. Excessive and regular drinking of alcoholic beverages can lead to problems with your liver and digestive system and also spark addiction. The use of recreational drugs such as marijuana, cocaine or heroin is never a healthy idea. If you have a problem with substance abuse of any kind, seek medical treatment immediately.
You should also stop smoking as this increase the risk of cardiovascular diseases such as heart attacks and strokes. It also increase the risk of several cancers.

Step 5

Managing stress
Stress is a normal part of our daily life. It’s a natural physical and mental response needed to help you cope with emergencies and to perform at your best. But when stress is regular and doesn’t let up, it can damage your physical and mental health. Don’t wait for stress to get so bad that you start feeling depressed or helpless.

Try to work out what’s troubling you and then talk to someone about it who can help you. Talking to a friend or family member is a good way to start. Or you may want to talk to a teacher, counsellor, or your doctor. A doctor can help with a health concern that may be causing you stress.

Step 6

We should all get enough rest daily. Rest and sleep are just as important as eating healthy and exercising. Your body needs rest to recuperate and heal itself; often, it can only do this if we are asleep. Getting the right amount of sleep is also important. While every person’s sleep needs differ, the Mayo Clinic recommends that the average adult should get about seven to eight hours of sleep to maintain good health.

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