WHAT IS GOOD HEALTH: 

Good health is a state of complete physical, mental, and social well-being, not just the absence of disease or infirmity. It is a multidimensional concept that includes physical, mental, and social aspects, and newer definitions also emphasize the dynamic ability to adapt and self-manage for well-being.  

Physical well-being: Being free from illness and injury, and having physical fitness. 

Mental well-being: Having the ability to cope with stress, think clearly, and feel optimistic. 

Social well-being: Having positive relationships with others and feeling a sense of belonging. 

Dynamic adaptation: A more recent view defines health as the ability to adapt and self-manage in the face of life's challenges.

1. Do a morning stretch

Stretching before getting out of bed wakes up the body, improves circulation, and promotes relaxation, helping to set the day's tone. While you're still lying in bed, move the covers aside, then flex and release your lower limbs several times. Bend your knees and lift your legs into the air. With your legs still elevated, flex your feet up and down and rotate them side to side. Next, sit up and slowly look left and then right. Roll your shoulders several times. Flex your wrists up and down, and open and close your hands repeatedly.

2. Stay hydrated

Proper hydration supports digestion, improves brain performance, and increases energy, among other health benefits. Drink a big glass of water after you wake up and a glass with every meal.

3. Floss

Maintaining good oral health includes daily flossing, but make sure you do it right. First, wrap the floss around your middle fingers, which helps you reach the back teeth. Then loop the floss around one side of a tooth, so it makes a C shape. Beginning at the gum line, slide it up and down the tooth several times. (Don't move the floss back and forth in a sawing motion. You miss cleaning the entire tooth, and the friction can irritate the gum.) Repeat on the other side of the tooth, and then the other teeth.

4. Apply sunscreen

Sunscreen is the best defense against skin-damaging rays. After washing your face in the morning, apply a facial moisturizer that contains sunscreen with an SPF (sun protection factor) of at least 30. Or blend equal parts sunscreen and a regular moisturizer. Use one or two nickel-sized dollops to cover your entire face, neck, ears, and any bald or thinning spots on your head.

5. Go nuts

When you crave a snack, reach for unsalted nuts and seeds like almonds, walnuts, peanuts, and cashews. They contain many beneficial nutrients and help prevent cravings for highly processed foods. Nuts are high in calories, so keep to a palm-sized portion.

6. Nap

Afternoon naps can recharge a weary body and may boost cognitive function. A study published online on Jan. 25, 2021, by General Psychiatry found that nappers scored higher on cognitive tests than non-nappers. The researchers found that shorter and less frequent naps — lasting less than 30 minutes, no more than four times a week — were associated with the most benefit. Schedule naps for the early afternoon, and use a timer so you don't oversleep.

7. Bust some moves

Break up bouts of sitting with small bursts of movement. For example, dance across a room instead of walking. When you brush your teeth, suck in your lower gut for 30 seconds, which activates your abdominal muscles. Do 10 air squats or push-ups (on the ground or against the kitchen counter). Make it a habit to stand up "twice" each time you stand up — that is, get up, sit back down, and then get back up.

8. Take a breather

Alternate-nostril breathing, in which you breathe through one nostril at a time, is believed to help reduce stress by slowing your breathing rhythm and forcing you to take deep, full breaths. Using a finger or thumb, close one nostril and slowly breathe in and out through the open nostril. After about five to 10 breaths, switch and close the other nostril and repeat the breathing pattern. For a variation, try inhaling through one nostril with the other closed, changing finger/thumb positions, and exhaling through the previously closed nostril. Then, inhale through that one, close it, and exhale through the other nostril. Go back and forth like this for a few minutes.

9. Enjoy a hobby

A study published online Sept. 11, 2023, by Nature Medicine suggests that having a hobby is good for people's overall health and mood. Hobbies involve creativity, sensory engagement, self-expression, relaxation, and cognitive stimulation. One way to pick up a new hobby is with a project kit designed to teach you a skill like gardening, building a model, carving wood, or making beer, soap, hot sauce, or jewelry. The kits come with instructions and all the materials you need to start. You can find kits at local bookstores or hobby stores, or go online: just type "how-to kits" or "project kits" into a search engine.

10. Be social

Social interactions can stave off loneliness and protect against depression and cognitive decline. Strive to have some kind of social engagement every day: make a phone call, send an email, or chat with a neighbor. Another option is to create your own social pod — a small, intimate group that you interact with regularly, like meeting for coffee or conversing over a Zoom call. Casual conversations are also helpful; for example, chat with a grocery store employee or interact with a stranger on the street.

 A lot of factors play a role in staying healthy. In turn, good health can decrease your risk of developing certain diseases or conditions. These include heart disease, stroke, some cancers, and injuries. Learn what you can do to maintain your and your family’s health.

Path to improved health:

Eat healthy-

What you eat is closely linked to your health. Balanced nutrition has many benefits. By making healthier food choices, you can prevent or treat some conditions. These include heart disease, stroke, and diabetes. A healthy diet can help you lose weight and lower your cholesterol, as well.

Get regular exercise-

Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can help treat depression, osteoporosis, and high blood pressure. People who exercise also get injured less often. Routine exercise can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any amount of exercise is better than none.

Lose weight if you’re overweight-

Many Americans are overweight. Carrying too much weight increases your risk for several health conditions. These include:

High blood pressure

High cholesterol

Type 2 diabetes

Heart disease

Stroke

Some cancers

Gallbladder disease

Being overweight also can lead to weight-related injuries. A common problem is arthritis in the weight-bearing joints, such as your spine, hips, or knees. There are several things you can try to help you lose weight and keep it off.

Protect your skin-

Sun exposure is linked to skin cancer. This is the most common type of cancer in the United States. It’s best to limit your time spent in the sun. Be sure to wear protective clothing and hats when you are outside. Use sunscreen year-round on exposed skin, like your face and hands. It protects your skin and helps prevent skin cancer. Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays. It should be at least an SPF 15. Do not sunbathe or use tanning booths.

Practice safe sex-

Safe sex is good for your emotional and physical health. The safest form of sex is between 2 people who only have sex with each other. Use protection to prevent sexually transmitted infections (STIs). Condoms are the most effective form of prevention. Talk to your doctor if you need to be tested for STIs.

Don’t smoke or use tobacco-

Smoking and tobacco use are harmful habits. They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better.

Limit how much alcohol you drink-

Men should have no more than 2 drinks a day. Women should have no more than 1 drink a day. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Too much alcohol can damage your liver. It can cause some cancers, such as throat, liver, or pancreas cancer. Alcohol abuse also contributes to deaths from car wrecks, murders, and suicides.

Things to consider-

In addition to the factors listed above, you should make time for whole body health. Visit your doctors for regular checkups. This includes your primary doctor as well as your dentist and eye doctor. Let your health benefits and preventive care services work for you. Make sure you know what your health insurance plan involves. Preventive care can detect disease or prevent illness before they start. This includes certain doctor visits and screenings.

You need to make time for breast health. Breast cancer is a leading cause of death for women. Men can get breast cancer, too. Talk to your doctor about when you should start getting mammograms. You may need to start screening early if you have risk factors, such as family history. One way to detect breast cancer is to do a monthly self-exam.

Women should get routine pap smears as well. Women ages 21 to 65 should get tested every 3 years. This may differ if you have certain conditions or have had your cervix removed.

Ask your doctor about other cancer screenings. Everyone should start regular colorectal cancer screening at age 50. Some people may begin earlier—as early as age 45—based on their personal health history, family history or other risk factors. Your doctor can help you decide what’s right for you.

If you smoke more than 30 packs a year (or vape the equivalent), your doctor may recommend a low-dose CT scan (a type of X-ray) to check for cancer.

Your doctor also may recommend a total body skin exam if you are out in the sun a great deal or have a family history of skin cancer.

Keep a list of current medicines you take. You also should stay up to date on shots, including getting an annual flu shot. Adults need a Td booster every 10 years. Your doctor may substitute it with Tdap. This also protects against whooping cough (pertussis). Women who are pregnant need the Tdap vaccine. People who are in close contact with babies should get it as well.

Organic food may benefit health by reducing exposure to synthetic pesticides, herbicides, and antibiotics, and by containing higher levels of certain nutrients like antioxidants and omega-3 fatty acids. Benefits include lower risk of antibiotic-resistant bacteria, improved heart and digestive health, and potentially better immune function. 

Potential health benefits of organic food:

Reduced exposure to chemicals: Organic farming prohibits the use of synthetic pesticides and herbicides, which can reduce your overall chemical exposure.

Higher nutritional content: Some studies show organic produce can have higher levels of antioxidants and certain vitamins like Vitamin C, as well as higher omega-3 fatty acids in organic meat and dairy.

Lower risk of antibiotic resistance: Organic meat and dairy are produced without routine antibiotics, which can help combat the growing concern of antibiotic-resistant bacteria.

Improved heart health: Some research suggests organic food may have lower levels of saturated fat and higher levels of beneficial omega-3 fatty acids, which can contribute to better heart health.

Better digestive health: Organic food is free from artificial additives and preservatives, which may improve digestive health for some individuals.

Reduced risk of certain health issues: Some observational studies have linked organic food consumption to a lower risk of developing certain health issues, such as allergies and obesity. 

Important considerations

More large-scale, long-term studies are needed to fully understand the impact of organic food on chronic diseases in humans.

The primary health benefit of organic food comes from consuming a diet rich in fruits, vegetables, and whole foods, regardless of whether they are organic or conventionally grown.

Focusing on eating a variety of minimally processed foods is a key strategy for a healthy diet. 

Healthy lifestyle include nutrition (balanced diet, hydration, limiting salt and sugar), physical activity (regular exercise, reducing sitting time), sleep (adequate and quality sleep), and mental and emotional well-being (stress management, social connections, avoiding substance abuse). Other key areas are avoiding smoking, limiting alcohol, maintaining a healthy weight, and getting regular medical checkups.                   

Nutrition Balanced diet: Eat a variety of foods, including plenty of fruits, vegetables, whole grains, legumes, and lean protein.  Limit unhealthy fats: Reduce intake of saturated and trans fats, and replace them with polyunsaturated fats found in fish, nuts, and plant-based oils.  Hydration: Drink plenty of water throughout the day.  Reduce sugar and salt: Limit added sugar and consume less than 5 grams of salt per day.               

Physical Activity: Regular exercise: Aim for consistent physical activity to maintain a healthy weight and improve overall health. Reduce sedentary time: Decrease the amount of time spent sitting.              

Sleep Adequate sleep: Get enough quality sleep each night to support physical and mental health. Maintain a regular sleep pattern: Create a consistent sleep schedule. Mental and Emotional Health Stress management: Find effective ways to manage stress. Mental stimulation: Keep your mind active by reading or doing puzzles. Social connections: Build and maintain healthy relationships. Emotional well-being: Seek help if you are feeling stressed or depressed. Other healthy habits Avoid smoking: Don't smoke and seek help to quit if you do. Limit alcohol: Drink alcohol in moderation or not at all. Regular checkups: See a healthcare provider for regular checkups. Medical guidance: Take medications, such as antibiotics, only as prescribed. 

 

 

PHYSICAL HEALTH MAINTENANCE: 

To maintain physical health, focus on a balanced diet, regular physical activity, sufficient sleep, and limiting unhealthy habits like smoking and excessive alcohol. Regular medical check-ups and good hygiene are also crucial components of a healthy lifestyle.  

Diet and hydration:-

Eat a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. 

Limit your intake of salt, sugar, and saturated fats. 

Stay hydrated by drinking plenty of fluids. 

Physical activity:-

Aim for at least 150 minutes of moderate-intensity physical activity per week, or about 30 minutes most days. 

Moderate activities include brisk walking, dancing, or cycling. You should be able to talk but not sing during these activities. 

Incorporate muscle-strengthening activities at least two days a week, such as using weights. 

Break up long periods of sitting by taking short breaks to stretch or move around. 

Sleep:-

Prioritize getting enough quality sleep to allow for physical recovery and repair.

Aim for sufficient sleep to help with cognitive function and mood regulation. 

Lifestyle habits:-

Avoid tobacco products.

If you drink alcohol, do so in moderation.

Avoid illegal drugs or using prescription drugs in ways other than prescribed. 

Preventive care and hygiene :-

Get regular check-ups, screenings, and vaccinations from your doctor. 

Maintain good personal hygiene, including regular bathing and brushing your teeth. 

Mental wellness

Manage stress through relaxing activities and focusing on positivity.

Stay connected with friends and relatives.

 

HEALTHY DIET:

1. Babies and young children:

A healthy diet starts early in life - breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.

Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.

2. Eat plenty of vegetables and fruit:

They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.

People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.

 3. Eat less fat:

Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.

Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats.

To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person's overall energy intake.

4.  Limit intake of sugars:

For a healthy diet, sugars should represent less than 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.

Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.

Limiting intake of soft drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavoured milks and yogurt drinks) also helps reduce intake of sugars.

5.  Reduce salt intake:

Keeping your salt intake to less than 5g per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.

Limiting the amount of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.

 

STEPS TO MENTAL WELLBEING

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.

Connect with other people

Good relationships are important for your mental wellbeing. They can:

help you to build a sense of belonging and self-worth

give you an opportunity to share positive experiences

provide emotional support and allow you to support others

There are lots of things you could try to help build stronger and closer relationships:

Do

if possible, take time each day to be with your family, for example, try arranging a fixed time to eat dinner together

arrange a day out with friends you have not seen for a while

try switching off the TV to talk or play a game with your children, friends or family

have lunch with a colleague

visit a friend or family member who needs support or company

volunteer at a local school, hospital or community group. Find out how to volunteer on the GOV.UK website

make the most of technology to stay in touch with friends and family. Video-chat apps like Skype and FaceTime are useful, especially if you live far apart

Don’t

do not rely on technology or social media alone to build relationships. It's easy to get into the habit of only ever texting, messaging or emailing people

Be physically active

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:

raising your self-esteem

helping you to set goals or challenges and achieve them

causing chemical changes in your brain which can help to positively change your mood

Read about exercise guidelines and workouts to help improve your fitness and wellbeing

Do

read about exercise such as running and aerobic exercises to help get you moving and improve your fitness

read about how to improve your strength and flexibility to increase muscle strength, improve balance and reduce joint pain

if you're a wheelchair user, read fitness advice for wheelchair users

Don’t

do not feel you have to spend hours in a gym. It's best to find activities you enjoy and make them a part of your life

Learn new skills

Research shows that learning new skills can also improve your mental wellbeing by:

boosting self-confidence and raising self-esteem

helping you to build a sense of purpose

helping you to connect with others

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

Some of the things you could try include:

Do

try learning to cook something new. Find out about eating a healthy, balanced diet

try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills

work on a DIY project, such as fixing a broken bike, garden gate or something bigger. There are lots of free video tutorials online

consider signing up for a course at a local college. You could try learning a new language or a practical skill such as plumbing

try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paint

Don’t

do not feel you have to learn new qualifications or sit exams if this does not interest you. It's best to find activities you enjoy and make them a part of your life

Give to others

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:

creating positive feelings and a sense of reward

giving you a feeling of purpose and self-worth

helping you connect with other people

It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

Some examples of the things you could try include:

saying thank you to someone for something they have done for you

asking friends, family or colleagues how they are and really listening to their answer

spending time with friends or relatives who need support or company

offering to help someone you know with DIY or a work project

volunteering in your community, such as helping at a school, hospital or care home

Pay attention to the present moment (mindfulness)

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.