In order to feel healthy and comfortable in your own skin, it’s of the utmost importance to take good care of yourself. It’s key to eat healthy and to sleep, hydrate and get enough exercise. Another important factor we tend to overlook is peace of mind. Daily stress and uncertainty/insecurity can greatly affect out positivity and peace of mind and can have bad consequences for our health.
In order to eat healthy we have to make we are ingesting all the necessary nutrients that help reduce the risk of cardiovascular diseases, colon cancer and type 2 diabetes. A handy tool to refer to is the nutrition circle, which contains the five recommended food groups:
- Fruits and vegetables
- Bread, rice, potatoes and pasta
- Healthy fats
- 1.5-2L daily water intake
Recommended daily intake:
Fruits and vegetables: 250gr vegetables and 2 portions of fruit.
Bread, rice, potatoes and pasta: choose wholegrain products, they give us energy and nutrients such as fibre, protein, vitamin B and iron.
Proteins: Dairy, meat, fish, eggs, nuts and beans. It’s important to alternate animal and vegetable products and not to abuse of your meat intake. We suggest alternating your meat with eggs or fish.
Healthy fats: Use some margarine on your toast, cook with sunflower oil and use olive oil for your salads. Unsaturated fats like these can lower our cholesterol and help decrease high blood pressure and are a source of necessary vitamin A, D en E.
Liquids: Drink between 1.5 and 2 litres a day to maintain the balance of body fluids, make your skin looks good, energize your muscles and help your kidneys transport waste products. We would especially recommend – besides water – green or black tea, as they help lower blood pressure and reduced the risk of stroke.
When we exercise, we feel more fit and relaxed. Experts recommend that as of the age of 18 we should be physically active at least 30 minutes a day, 5 times a week. It doesn’t really matter what activity you do, as long as your heart rate and body temperature rises.
Besides healthy nutrition and sufficient exercise, it’s key to get enough sleep in order to feel fit and happier. It is recommendable that adults sleep a minimum of seven hours a night. However, nine hours of sleep makes us feel best. During our sleep repair processes get going in our hormone levels, muscle tissue, wounds and our immune system.
Peace of mind
To prevent stress, it’s important to get enough rest and plan moments to unwind and relax. Allow some time for yourself, be conscious of your respiration and set yourself priorities. However, if you are uncertain about your health it can be more difficult to control your state of mind. When you worry about your own health or of that of a family member, it’s it is reassuring if you know that there is someone there for you. If you or a family member are dealing with a chronic disease, or maybe your daily work is hindered by a muscular disease you must keep your positivity in check, as difficult as this may be. It is already bothersome enough to be ill, but the uncertain feeling of angst can have bad consequences, worsen your health and even lead to depression.
Best Doctors is here for you and our second medical opinion service can help you obtain peace of mind. An expert will re-evaluate your medical case, or that of your family member, so you can feel reassured that you have the right information, diagnosis and treatment plan. This way, we will counter your stress levels and help you find peace of mind. When you feel confident and reassured, ultimately you will be more comfortable in your own skin.
If you would like more information about getting a second medical opinion, we invite you to contact the Best Doctors team at www.askbestdoctors.com.