Life is a very precious asset to humans, as its absence prevents the acquisition of any other. For this reason, it is in health care and disease prevention that all attention should be paid to all resources. In many cases, with simple daily efforts, most illnesses can be prevented. These efforts, in the short term, become an automatic lifestyle without creating difficulties. So follow these tips and you will see how important and easy it is to take care of your health.
“Health is not everything but without it, everything else is nothing”
Are Spaniards in good health?
According to a February 2015 barometer published by the Center for Sociological Research (CIS), Spaniards find that they are generally healthier: 71.4% say they are “very good” or “very good”, compared to 28. 6% viewers. “normal”, or “worse or worse”. At the same time, one in ten Spaniards says that they have had a hard time at work or often at work or doing household chores in the past month for health reasons, and 16.3% say that they have had an illness or pain. The latest results of the “National Health Survey”, over the past five years have seen an increase in chronic pathologies such as high blood pressure, high cholesterol, obesity and diabetes.
What diseases affect us most?
Cardiovascular diseases: These are pathologies that can affect the heart (heart attack, angina pectoris and heart failure) and other organs, such as the brain (haemorrhage or cerebral infarction) or kidney. Its appearance is determined by risk factors such as hypercholesterolemia and high blood pressure.
Diabetes: This is a chronic disease that occurs when the body loses its ability to produce enough insulin or to use it effectively, leading to high blood sugar (hyperglycemia).
Chronic Respiratory Diseases (CKD): WHO includes asthma, chronic obstructive pulmonary disease (COPD), respiratory distress, work-related lung diseases and high blood pressure in the lungs, among others, in this category.
Depression: Although there is no epidemiological data, one in three patients who go to a family doctor in Spain develop symptoms that are the result of stress. According to the Spanish Society for the Study of Anxiety and Stress (SEAS), chronic stress increases the risk of developing anxiety disorders, chronic fatigue syndrome, fatigue and other health problems such as infectious or contagious processes.
What habits can help us stay healthy?
In order to maintain good health and quality of life as high as possible over the years, it is necessary to adopt a series of daily healthy habits that will help us, as much as possible, enjoy that physical condition, mental and social well-being.
This means, among other recommendations:
Follow a variety of nutritious foods, which provide us with the nutrients and calories our body needs to stay healthy.
Clean water regularly, and drink plenty of fluids.
Get enough sleep.
Drink alcohol in moderation and avoid tobacco.
What should our diet be like?
A healthy diet is one of the most effective prevention tools, with a balanced diet. For example, of the Mediterranean diet, which is able to control blood cholesterol and, very rich in fibre and antioxidants, prevent heart problems. Similarly, it includes all the basic nutrients in sufficient quantities:
Carbohydrates: Are a major source of energy and are found in pasta, bread, potatoes, cereals, pasta and rice. If they are part, they are a source of fibre.
Protein: Is needed for the cells and tissues of his body. They are found in meat, fish, dairy products, cereals, grains and nuts, among other foods.
Fats: Provide essential oils and energy, but it is recommended to limit their use, as they can cause an increase in cholesterol or high blood pressure, among other diseases. They are found in vegetable oils, lean meat, dairy products and other fish.
Vitamins and minerals: Are needed for our body to make countless chemical reactions every day and can be obtained by following a varied and balanced diet, full of fruits and vegetables, recommended at least five servings or a daily diet.
Fibre: Diet should be at least 25 grams of this nutrient, among other benefits, which helps control cholesterol and blood sugar levels. Fibre contains grains, cereals, nuts and vegetables, fruits and vegetables.
The way we cook also affects our health: cooking, boiling, roasting meat or in the oven are excellent options for healthy cooking; instead, we should avoid fried foods and sauces, and we should not abuse cooked food.
Which hygienic standards are recommended in daily life?
Wash our hands often with soap and water, as they are the most effective way to transmit germs. To remove them properly, we need to clean them thoroughly between the fingers and under the nails.
After going to the bathroom.
Sneezing or coughing.
Touching the raw food.
Cleaning, disinfection or using chemical products.
Changing baby diapers.
Before touching food.
Wash once a day.
Avoid touching your eyes, nose or mouth so as not to “push” the germs into our bodies.
To prevent the spread of infection, when coughing or sneezing, it is recommended to cover our nose and mouth with a disposable handkerchief.
Do not share food, glasses, cutters, handkerchiefs, etc.
How can we prevent depression and stress?
Have a positive attitude: Hope is a great companion in the fight against depression and anxiety. Seeing a glass filled with glass can be very helpful when dealing with stressful situations.
Strengthen community circles: Being with other people, family or friends, helps to relax and reduce stress.
Seek the support of others: Asking for advice from people you trust, as well as expressing your feelings and emotions, good and bad, helps you to feel better and more confident in dealing with problems.
Schedule time well: There is time to relax and have family and friends. Planning fun leisure activities and not taking work home is also important.
Comfortable: We need to make time for the things that make us calm and happy. For example, practising yoga or just sitting and reading a good book, relaxing bath, playing games, listening to music …