7 Steps (incredibly simple) to take good care of your body and mind
Paying attention to one's own health is something that everyone does to some extent on a daily basis, regardless of lifestyle. Self-care is nothing more than health care 24 hours a day, seven days a week, through decision-making that pertains to routine issues such as personal hygiene, nutrition, physical activity, and conscious use of medications.
Self-care provided by the World Health Organization (WHO) as a citizen's right and supported around the globe by various associations, such as ABIMIP (Brazilian Association of Prescription-Free Medicines Industry) in Brazil, is directly linked to a multidisciplinary approach adopted to maintain health and prevent diseases. It involves the conscious use of prescription-only medicines, MIPs, those that do not require prescription drugs to buy, and is based on seven extremely simple pillars.
Know the seven pillars of self-care below, and make sure that all be part of your routine. It is simple, powerful and can help prevent noncommunicable diseases such as diabetes and cholesterol. Check it out:
1. Be well informed about health
Worth every penny: to make good decisions, you need to be well informed. In the case of health, reading and researching reliable sources, talking to specialized doctors and exchanging responsible ideas is the first step in developing and strengthening the notions of physical and mental health care. And, of course, never help spread false information within your circle of friendship. Health information is serious business and myths can harm people's lives.
2. Being aware of your own physical and mental conditions
Knowing your own body is fundamental when it comes to taking care of one's own health. Doing simple self-exams frequently and paying attention to the body's signals are indispensable attitudes to be fully aware of how your conditions are and to be able to act to maintain or improve them. In case of any change, talk to your doctor so that he can make a more complete assessment of what is happening.
3. Doing physical activities
Leaving a sedentary lifestyle and taking moderate physical activity is important to take good care of body and mind, improve body function and prevent disease.
Do not need to become a triathlete overnight: you can be a daily walk or replace the elevator by the ladder. The important thing is to get the body moving.
4. Have a healthy diet
Already says the saying: you are what you eat. By choosing healthy, natural, and nutrient-rich foods for your meals, your body is provided with the vitamins and elements needed to maintain your health.
In addition to preventing illness, healthy eating provides well-being. So it pays to pay extra attention to what goes into the plate.
5. Avoiding health risks
Cigarettes, excessive alcoholic beverages and artificial and ultraprocessed foods only do harm and put health at risk. Therefore, they should be avoided or preferably eliminated from the routine of those who want to have full physical and mental conditions to live better.
Whenever you detect a risk to your health, avoid. Awareness of what is right and wrong is a constant companion in all the activities of your day.
6. Having good hygiene habits
Hygiene attitudes are often automatic in our lives, but it is easy to remember that they are essential to protect the body and prevent the spread of disease.Washing your hands after using the bathroom and driving or using public transportation, brushing your teeth after meals and changing your toothbrushes every two months are some of the good habits that should be part of the routine.
7. Using medicines responsibly
Conscious use of medicines is essential in a routine of self-care with health and well-being. Being properly informed and knowing your body well are important items to make safe and effective choices.
Medications with a black and red stripe, as well as their generic and similar drugs, require a prescription to be bought and ingested. When the patient uses this medication without the medical guidance on application and correct dosage can expose to several adverse effects. The self-medication of prescription drugs is very dangerous.
Prescription-free medicines, so-called MIPs, can be bought and consumed even without medical prescription. This conscious access to over-the-counter medications is part of the routine of self-care. They allow everyone to use treatments with proven safety, quality, and efficacy to treat already diagnosed and known minor symptoms and ills, such as headaches, flu, and poor digestion.
But it is important to understand that even then, responsibility in the use of medicines exempted from medical prescription. They should be chosen with the assistance of a pharmacist and their applications and dosages need to have been previously explained by a specialized physician.
It is also essential to read the product information on the packaging and only adopt it if it is registered with ANVISA. Finally, the doctor should be consulted if the symptoms persist.
Last year, a review of scientists at the University of Southern California in Los Angeles found that about 1 in 3 cases of Alzheimer's disease were preventable through lifestyle changes. Exercise is a good way to prevent Alzheimer's. The World Health Organization (WHO) recommends that individuals 65 and older engage in 150 minutes of moderate intensity aerobic exercise each week or 75 minutes weekly of vigorous intensity aerobic exercise to keep Alzheimer's at bay.
Experts say that insects can serve as a food option when there are insufficient resources for meat consumption. From this thought, students of the Federal University of Rio Grande do Sul (Furg), in Rio Grande do Sul, decided to carry out a research on the subject. Students found the cinerea cockroach, and produced a flour with the insect.