Good Habits for Good Health and Life

Good health habits will change your quality of life. It is not possible to cover all aspects of good health. But by changing your habits you can live a long, and healthy life.

To live a good quality of life includes:

1. The selection of a good and nutritious diet is an important factor.
2. Doing exercise regularly is another pillar of a good healthy life.
3. Adequate and sound sleep is also important.
4. Learning how to handle stress.
5. Avoid food and habits which is not good for health like alcohol, smoking, and other harmful drugs.

Following the above factors religiously, will give you a good quality of life.

Choosing nutritious foods:

1. 1. Foods contain nutrients and chemicals which are needed by the body.
   2. Proper nutrients are needed for the body to work properly.
   3. The body needs nutrients for the following purposes:
      1. The body is constantly replacing the cells which are worn out.
      2. Good nutrition helps the body to grow, building new cells.
2. Good food provides energy:
   1. Our body needs energy all the time, even when we are sleeping.
   2. This energy is provided by the nutrients.
3. Nutrients are needed for the body functions: Our body performing various functions like breathing, digestion of the food, renewal of the red blood cells, heart pumping the blood, and muscles.
4. The role of the sleep:
   1. During sleep, the body gets off the waste products, which are collected during the day in the muscles.
   2. During sleep, you get the energy for the day activities.
   3. During sleep the renewal process of the cells is fast. This is the reason that sick patients need more sleep.
   4. Teenagers and the young need more sleep for the growth of the body.
   5. Criteria for good sleep:
      1. If you get up alert and wake up easily, indicates enough sleep.
   6. Trouble in getting to sleep:
      1. Try to take small snacks or milk and cookie.
5. The role of exercise:
   1. Exercise is very essential for good health.
   2. This will tone up your muscles and heart.
   3. This helps in getting good sleep and keeps you alert the whole day.
   4. The exercise has different criteria for each person like:
      1. To increase the strength of the muscles. Then you need strengthening exercises like push-ups, chin-ups, lifting the heavyweights, and using the strength-building machine.
   5. To increase the flexibility of the body like:
      1. You will need stretching exercises that make muscles and joints more flexible.
   6. Stamina or endurance is:
      1. This is your ability to continue a physical activity for a long period of time.
      2. Running for long-distance or bicycling build endurance in two ways:
         1. This exercise will train your muscles to work for a longer time before you get tired.
         2. These are aerobic exercises that help the body to take more oxygen than normally needed.
         3. Because of this exercise heart and lungs work more.
         4. Other aerobic exercises are:
            1. Climbing the stairs.
            2. Brisk walking.
            3. Dancing.
   7. Recommendations for the exercises are:
      1. For the best result, needed vigorous exercise for at least 20 minutes per day and 3 to 5 times a week.

How to handle the stress

1. Whenever you feel tension before the examination or an interview, is called stress.
2. Stress is basically emotional and physical tension.
3. This will happens in your life and it depends on how you handle it.
4. Some time stress is useful for you when you try to do the best in that situation.
5. Stress may be positive or negative.
6. Negative stress will disturb your sleep and make it hard to digest the food.
7. There are a few suggestions to handle stressful situations:
   1. Try to think positively about stressful situations instead of feeling bad.
   2. Try to develop a sense of humor.
   3. By laughter, you can help to relieve the tension. Laughter is very good medicine for tension. Laughter is also a very good exercise for the lungs.
   4. Daily try to have some time for relaxation and recreation.
   5. Good friends are the blessing of God. You can share your worries with them and they may help you to find the solutions.
   6. A good hobby is also another tool to relieve tension.
   7. Some time walking or cleaning your closet may help you to relieve the tension.
   8. Always make goals that are in your capacity to fulfill those.

Avoid harmful drugs and other substances

1. To keep yourself healthy and tension free life, avoid all bad habits for drugs or harmful substances for your body like:
   1. Using tobacco in the form of smoking, keeping tobacco in the mouth, or sniffing.
      1. All these habits will lead to cancer in the mouth, lungs, and urinary tract.
   2. The use of alcohol is another social problem. In the west, the alcohol use is very common and it leads to liver diseases like cirrhosis of the liver.
      1. Cirrhosis may lead to cancer.
      2. Alcoholics are more prone to have accidents and killing the innocent people.
   3. Cocaine and marijuana also cause damage to health.
      1. These drugs decrease your efficiency and may lead to death.
   4. Some of the medicines are also bad for health like codeine, amphetamines, and inhaling aerosol cans.