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Principles of Health
How to Live a Healthy Life
The modern lifestyle we all practice is getting us away from basic principles of health and is reducing our overall health. As the old saying says, a healthy man has a million wishes, a sick man has only one wish, to be healthy again.
Principles of health are lifestyle guidelines that your health will benefit from. According to the majority of scientists that includes: good sleep, enough exposure to the sunlight, a balanced diet, enough water, enough overall body activity, positive thinking, and avoidance of addictions.
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1. GOOD SLEEP
One of the most important principles of health is good sleep and a good sleeping schedule. One more old saying, early to bed, early to rise make a person Healthy, Wealthy, and Wise.
We need sufficient sleep to allow our bodies to recover and lower stress.
When people are awake more and do not sleep, their organs continue to work and their muscles maintain a state of tension.
According to scientists, the best time to go to sleep is around 9p.m as we should be in deep sleep before 11 p.m. As new healthy cells are created between 11.00 p.m. to 1.00 a.m.
Ok, we have cleared out when you should go to sleep, but what does science say, about how long you should sleep?
Well, if you have stressful work or you are a physical work then you should sleep between 6 to 7 hours. Elderly people, sick people, and children should sleep for 8 hours.
“Sleep drives our schedules as humans and everything about our bodies works a little bit better when we’re on a schedule,” says Chris Winter, MD, author of “The Sleep Solution: Why Your Sleep is Broken and How to Fix It,” and medical director of the Sleep Medicine Center at Martha Jefferson Hospital in Virginia.
2. SUNBATHING
Probably the second most important of all principles of health. Proper exposure to the sun is vital for our health as we gain vitamin D by being exposed to the sun.
It is said that Rome did not have doctors for almost 12 years, only Sun therapy.
Here are the benefits of being properly exposed to the sun rays: better maintenance and growth of teeth, growth of hair on the head, and improved efficiency of kidneys.
If you are pregnant, well better get yourself some vitamin D as it supports a healthy pregnancy, as adequate blood levels of Vitamin D have been linked to lower premature labor and overall complication risk and deficiency of required vitamins.
Chronic A lack of Vitamin D during pregnancy increases the mother’s risk of cesarean, preeclampsia, gestational diabetes, and vaginal infection, as well as the baby’s risk of autism, psychiatric illnesses, infection, jaundice, lower birth weight, and problems with the heart, respiratory system, or central nervous system, as well as slow tooth and bone growth.
There are also scientific studies that have proven how a lack of vitamin D is linked to several diseases like blood clots, heart disease, high blood pressure, etc.
It is recommended to be exposed to the sun for at least 30 minutes a day, in the summertime which should be between 5 a.m. and 8 a.m., and in winter, between 8 a.m. to 10 a.m.
3. BALANCED DIET
What we eat is what we think and what we think is what we are.
Food taken into the body is something that gradually but surely forms our thinking process or our thoughts. These thoughts, both conscious and subconscious, are in absolute control of your body’s health or lack of it.
So what do we mean when we say balanced diet? That means that your food diet contains enough: proteins, fats, and carbohydrates. The body requires minerals, water, and vitamins to break down and turn these meals into energy. Seasonal foods and fruits are the healthiest and most nutritious for the body.
Having a regulated and healthy diet plays a vital role in building resistance to illnesses or our immune system. By eating junk food we weaken our immune system since processed and refrigerated foods have been stripped of necessary nutrients and fiber.
It is also important to note that not every part of the day is a good time to eat.
Science has proven that the best parts of the day to eat are: 7.00 a.m. to 11.00 a.m. and 4 p.m. to 7.00 p.m.
Best Time for Milk: 2.5 hours after food, between 11.00 a.m. to 4.00
p.m. or 8.00 pm to 10.00 p.m. (at least 30 minutes before sleep.
Best Time to eat Fruit: 11.00 a.m. to 4.00 p.m. and evening.
Take your time
Don’t eat in a rush, make sure you take at least 20 minutes for each meal. Chew slowly and calmly.
4. WATER
Water is not just one of the most important principles of health but its a source of life.
Water is the finest medication for numerous disorders, such as headaches, constipation, cough, acidity, pimples, urinary infection, joint pain, anemia, obesity, and hypertension.
It also aids in the treatment of several significant health issues, including high blood pressure, bronchitis, paralysis, tuberculosis, diabetes, liver and kidney difficulties, and heart disease, among others.
This is not enough?
Here is why our body needs water:
1. Water is the material that fills empty spaces in our body
2. Water is used to transport white blood cells
3. Water is a solvent for the materials that dissolve in it, including oxygen
4. Water binds solid parts of the cell together.
5. Water is a central regulator of the energy
The human body is composed of around 75% water and 25% solid matter. The brain is considered to be 85 percent water and is very susceptible to dehydration or water deficiency.
When a person is dehydrated, the body redistributes and controls the amount of accessible water.
Alarms within the body communicate that certain places are in insufficient supply, similar to the light indicator that appears when an automobile runs out of gas or oil.
Water is rationed and utilized only when necessary. Water will eventually control the production processes in a drought-stricken section of the body.
You lose water every day through your breath, sweat, urine, and bowel motions. To operate correctly, you must refill your body’s water supply by ingesting water-containing drinks and meals.
So, how much water does a normal, healthy adult in a temperate climate require?
The National Academies of Sciences, Engineering, and Medicine of the United States decided that an appropriate daily fluid consumption is as follows:
- Men should drink around 15.5 cups (3.7 liters) of fluids every day.
- Women should drink 11.5 cups (2.7 liters) of fluids every day.
These guidelines apply to fluids such as water, other drinks, and meals.
Approximately 20% of daily fluid consumption is typically derived from meals, with the remainder derived from beverages.
5. Avoid Addictions to Cigarettes, Alcohol, or Drugs
We suggest you don’t use any addicting substances, if you never tried any you should never start. If you are already addicted to smoking, alcohol, or drugs we suggest you seek medical help immediately.
Addictions slow reaction speed and impede cohesion. They are to blame for a brain hemorrhage, heart attack, and eye cancer not only in your life but also in the lives of your future children up to the seventh generation. If you are hooked on drinking, smoking, or narcotic substances, you are wasting a lot of time that could be spent on more exciting activities in life.
People who have a drinking habit or overindulge in alcohol have a sleeping condition that is half asleep and half intoxicated. This results in a morning hangover.
6. POSITIVE THINKING
Positive thinking is much more than just your ideas. It is a whole way of life. It entails focusing on the good aspects of any circumstance rather than the bad aspects. It entails thinking positively about oneself rather than continuously dragging yourself down.
It involves thinking favorably about others and dealing with them pleasantly. It entails anticipating the best from the world and trusting that it will provide.
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