Good Health

There are 4 essential ways to maintain good health, in addition to regular check-ups and routine care.

  1. Start with eating a “clean” diet which essentially means less or no processed foods, eating good fats, fruits, veggies.
  2. Getting enough sleep is essential to good health.
  3. Making daily activity/exercise a priority (moving more, doesn’t have to be running a marathon) is essential to your core health, particularly heart health, but it also affects the rest of your body and mind as well.
  4. Lastly, we want our patients to understand the importance of managing stress because it has a huge impact on our health.

Other Advice

Other good advice is to take appropriate vitamin supplements. As more people are working from home and going outside less, we recommend patients consider taking a Vitamin D supplement. We also encourage patients to visit for regular checkups at least twice a year and get their annual labs done.

Advice for Good Health

There is no denying that the pandemic served as a wake-up call for many of us. It made us realize that despite everything we have, including our jobs, wealth, and other material possessions, our health should be the most important thing in our lives.

Your health should be your top priority. If you don’t take care of your health, it will reflect in your work, affect your relationships, and how you interact with the people around you. Putting your health first is not an act of selfishness; instead, it is the foundation of a meaningful existence.

Good health will be the key to making the most of your life! When you’re healthy, you can dedicate your attention and energy to everything else you desire and dream about.

How Do We Define Good Health?

Good health is a state of physical, mental, and social well-being, not merely the absence of disease or illness. It includes a healthy diet, frequent exercise, refraining from smoking and drug use, and adequate sleep.

Our bodies require the appropriate amounts of protein, carbohydrates, fat, vitamins, minerals, and water to work efficiently and effectively to achieve good health.

How To Maintain Good Health?

There are four fundamental techniques to keep one’s health in good shape. If you are determined to improve your health, it is imperative that you do the steps outlined in this article.

It’s vital to keep in mind that it only takes 21 days to create a new habit, so despite the fact that it may be difficult at first, you shouldn’t give up! Now is the opportunity to challenge yourself to improve every aspect of your daily life.

Here are the four ways that you could do to maintain good health:

1. Start with eating a clean diet.

The statement “you are what you eat” isn’t just a catchphrase; it’s a statement of fact. If you’re curious about the reason why medical professionals place such a great focus on eating a balanced diet, the answer is that your health will suffer when you eat poorly, but it will thrive when you eat well.

Consuming the same amount of calories you burn throughout the day is essential to maintaining a healthy and well-balanced diet. If you consume more calories than you burn off, any excess will be stored as fat in your body.

• A good diet boosts your immune system.

In order to protect yourself from bacteria, viruses, fungi, and any other hostile outside agents, you rely on your immunity. Also, if you don’t get enough of the vital vitamins and minerals in your food, your immune system won’t be able to produce the antibodies it needs to fight off infections and illnesses. If you put effort into maintaining a healthy diet, you will reduce the possibility of falling ill.

• It gives you more energy.

Consuming food is chiefly to obtain energy from the nutrients included in it.

Wide varieties of junk food, such as soda, processed snacks, and other similar products, are high in calories yet offer little in the way of nutritional value. They may give you the impression that you are already full, but the energy they deliver to your body is not of very high quality because it is short-term and not lasting.

You will need protein, as well as complex carbohydrates and good fats, in order to accomplish this. In addition, if you are tired for no apparent reason, you should consider boosting iron in your diet by eating more seafood, chicken, dark leafy greens, and peas.

Consuming iron in conjunction with vitamin C, which is present in foods such as broccoli, peppers, oranges, and tomatoes, enables your body to absorb iron more effectively.

Most importantly, eating foods high in nutrients will also give critical nutrients necessary for the growth of your tissues.

• You will have healthier body weight.

Dietary fiber is an integral part of maintaining a healthy weight. It does this by keeping you feeling full for longer, and it also assists in eliminating waste from the body.

If you consume a wide variety of healthy meals daily, you will have less place in your diet for unhealthy food, high in sugar and fat, which are primary factors contributing to weight gain.

The problem with weight gain isn’t about getting “fat”, but is instead about the pressure added to your heart and liver because of increased body size. These organs have to work harder the larger your body size is, which has been proven to lead to diseases like heart disease.

• Lower risk of chronic diseases.

Eating healthy and getting plenty of exercises are two of the best ways to protect against developing high blood pressure or early heart disease. It’s possible that increasing the amount of dietary fiber in your diet will lower your blood cholesterol levels and the risk of heart disease and other chronic diseases.

Also, consuming food rich in antioxidants can assist in lowering the chance of acquiring cancer. Antioxidants remove potentially harmful free radicals from our systems, helping prevent cell damage and illness.

  1. Get enough sleep.

Your health can be greatly improved by increasing your sleep quality each night. In point of fact, it is of the same significance as maintaining an active lifestyle and eating a healthy, well-balanced diet. A good night’s sleep will boost your mental performance as well as your health.

Because a lack of sleep can put your health and safety at risk, it is imperative that you make protecting and prioritizing your sleep a daily priority in order to avoid these potential dangers—the chance of developing various diseases and conditions increases when one does not receive enough regular quality sleep.

  1. Exercise!

You must prioritize activity and exercise in your daily life to maintain a healthy body, especially a healthy heart. However, it also impacts the rest of your body as well as your mind.

Your tissues receive oxygen and nutrients through exercise, and your cardiovascular system operates more effectively due to your exercise. In addition, when the condition of your heart and lungs improves, you have more energy to accomplish more daily tasks.

Exercising regularly helps people to maintain a healthy weight and decrease the probability that they may develop certain diseases.

  1. Stress Management

Last but not least, one of the things that we want our patients to take away from this page is an understanding of the significance of stress management.

The physical manifestation of a mental or emotional demand or struggle is what we call stress. Both short-term and long-term stress can have an adverse effect on health.

Even though life here in the Quad Cities is quieter than, say, Chicago, it can still be quite stressful to deal with problems with work, constant road construction, and noisy streets.

Reducing your chance of developing other disorders, such as heart disease, obesity, high blood pressure, and depression, is possible by preventing and effectively managing high-stress levels.

To lessen your feeling of being stressed, you may try out to do the following methods:
• exercise
• eat healthily
• practice relaxation and meditation
• lessen your screen time
• take a break

Learning to manage an ample amount of stress could also give you benefits such as better sleep, mood, and interaction with the people around you.

Additional Advice

Another piece of sound advice is to ensure you’re getting enough of the necessary vitamins your body needs. Vitamins, fish oil, herbs, minerals like calcium, and other nutrients are examples of dietary supplements.

Because fewer individuals are going outside to work and more people are working from home, we suggest that patients consider taking vitamin D.

In addition, we advise patients to come in for checkups regularly, preferably at least twice a year, to ensure that their help is in good shape and to know which supplements will be useful for them.


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