Following these tips to take care of your health will help fight obesity and overweight.
Since 1950, every 7th of April, World Health Day is celebrated, precisely to commemorate the founding of the World Health Organization (WHO). Just a few days to celebrate it, it is important to look around and raise awareness about the problems that are affecting our health, such as obesity and overweight.
Obesity "is a public health problem because it has been associated with the development of chronic noncommunicable diseases, such as diabetes, hypertension, cardiovascular disease and cancer," says the Mexican government website. The following data make it clear that, to date, we do not know well what advice to follow to take care of health.
5 facts about obesity in Mexico
Approximately 7 out of 10 adults suffer from excess weight.
One out of every 5 deaths in the country is caused by diabetes.
42.6 percent of men over 20 are overweight, and 26.8 percent are obese.
35.5 percent of women over 20 years of age are overweight, and 37.5 percent are obese.
Approximately 30 percent of minors suffer from overweight or obesity.
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Although measures have been taken to prevent this health crisis, such as the National Strategy for the Prevention and Control of Overweight, Obesity and Diabetes, the fact is that our already settled sedentary lifestyle has intensified the situation. it only affects people but the economy.
Forbes reported that in 2008 it was estimated that obesity "cost the Mexican economy about 5,500 million dollars (mdd)." In this 2017 that figure could increase to reach 12,500 million dollars.
Preventing overweight and obesity, as well as giving advice to take care of health and promote a healthy lifestyle and nutrition is not only the task of government or schools, companies committed to social responsibility (CSR) must also promote this. among your collaborators
Whether through an internal CSR communication or other kind of medium, it is essential that companies take matters into their own hands. After all, it is the duty of the company to take care of the welfare of its employees and, in addition, a healthy collaborator is more productive.
With World Health Day so close and still fighting this problem related to poor diet and lack of exercise, we share the 45 tips to take care of your health from the magazine Corazón y Salud.
45 tips to take care of your health
1. Reduce abdominal fatThe fat or adipose tissue that is concentrated in the abdomen is dangerous, since it favors the appearance of the main cardiovascular risk factors, such as blood pressure and hypertension and diabetes. It also lowers good cholesterol (HDL) and increases bad cholesterol (LDL) and triglycerides, which leads to an accumulation of sugar in the blood.
This is why it is important to measure your waist and try to measure less than 80 cm if you are a woman, and less than 90 cm if you are male. If you discover that your abdominal fat is above what is recommended, exercise, follow a balanced diet and avoid very greasy or sugary food.
2. Leave the cigar
Tobacco is one of the main causes of various cardiovascular, respiratory and carcinogenic diseases. In addition, the consumption of cigarettes increases the chances of being overweight, according to the Spanish Society of Cardiology, not to mention that smoking decreases physical capacity.
Leaving the cigar is not easy, but it is not impossible. You can consult a doctor to help you quit and, in this way, better deal with the side effects of abstinence.
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3. Say "no" to stress
Whether due to work or a personal situation, it is normal to feel stressed, but we must learn to relax or it can have serious consequences in our health: physical and mental exhaustion, insomnia, loss or weight gain, or else, it can cause some other disease.
Some tips to get rid of stress are to listen to relaxing music, take a bath, read, exercise or any other activity that counts as an exclusive time for you.
4. More vegetables and fruits
Eating three pieces of fruit and two servings of vegetables is recommended, as the body receives the necessary minerals and vitamins. Red meat, bread, butter, even legumes and cereals should be consumed in a smaller proportion.
Do not forget to include in these tips to take care of your health fiber and water consumption to improve digestion, combat obesity and prevent diseases.
5. Beware of sugar
The excessive consumption of sugary foods and beverages can cause overweight, obesity, diabetes, intestinal diseases, among other ailments. Soft drinks, breads and sweets like chocolate are foods that many people consume, especially children, and it is important to exclude them as much as possible from our diet.
The best option is to buy products low in sugar and, if possible, not consume refined sugars. It is normal to want to eat a candy or sugar something, the important thing is not to overdo it.
6. Do not forget to consume fiber
Why is it so important to consume fiber? For one simple reason: it has many benefits. It avoids constipation, decreases the absorption of fats, reduces levels of LDL cholesterol, helps to lose weight, prevents increases in blood glucose and many other benefits.
Fiber can be found in whole grains, legumes, fruits, vegetables, nuts and dried fruits.
7. Take two liters of water daily
Drinking that amount of natural water is recommended, although it also depends a lot on the needs of each organism, the conditions in which a person is, the climate or physical activity. Being well hydrated is important to avoid having problems in the kidneys, feel tired or with headaches.
Drinking natural water is the best option, but juices, flavored waters, infusions or other unsweetened soft drinks are viable alternatives.
8. Avoid trans fatty acids (AGT)
TFAs have negative health effects related to cardiovascular disease, type 2 diabetes and cancer. Trans fatty acids are found in many foods: red meat, milk and its derivatives, junk food, margarines, bakery and industrial pastry and more.
Since AGT are found in so many products for daily consumption, what we can do is pay special attention to the labels of the articles, especially the junk and instant food.
9. Consume Omega 3
Yes, we know that Omega 3 is also classified as a fatty acid, but it is a polyunsaturated and not a trans. This type of acid is found in the tissues of some fish -such as blue fish- and vegetables -seeds and nuts-.
Omega 3 prevents cardiovascular diseases, reduces the level of triglycerides in the blood, improves inflammatory processes, prevents high blood pressure, colon cancer and breast cancer.
10. Include olive oil in your diet
Perhaps the word "oil" repels us immediately, but olive oil has proven to have properties that benefit our health. What stands out most of its characteristics is that it acts as a cardioprotector, that is, it prevents the oxidation of fat or lipid particles, reduces the formation of LDL cholesterol and increases HDL.
Did you know that if you take a spoonful of olive oil you better consume all its nutritional properties?
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11. Put less salt to food
Also known as "white death," salt is considered to be the cause of 2.3 million deaths of people with cardiovascular diseases, reported Noticias24 based on a study by the United States Heart Association.
A solution and advice to take care of health is to get away from the salt shaker. If you are one of those who feel insipid food because it has no salt, you can try different spices, condiments and aromatic herbs.
12. Eat slowly
A bad habit is chewing too fast food. We are aware that many times the meal time is counted or it has simply become a habit to eat fast, but it is harming us.
Chewing slowly will allow you to control the amount of food you eat, you will feel satisfied before and you will not eat more. It is advisable to chew twenty times a bite and not eat another piece of food until you have finished eating the previous one.
13. Ration food
Not only is it important to take care of the food you eat, but how much you eat. Some restaurants, establishments or fast food chains serve too large portions. Do not eat it all and, if the food was prepared by you, avoid filling your plate.
Consuming adequate portions and chewing slowly will help you enjoy more food and feel satisfied, not about to burst.
14. Take away the prejudice of soy
When we think about eating soy, immediately images of vegetarian food come to mind that not everyone likes. However, this food contributes to reduce cardiovascular risk, since its fat profile favors the decrease in blood cholesterol.
Meat, milk, flour or soy protein are good options to consume, although the best way to eat it is in its natural presentation: tofu.
15. A fermented milk will help your digestion
Those who suffer from poor digestion, the famous "lazy intestine", know that there can be many discomforts that vary in intensity. There are some people who feel nothing beyond feeling inflamed, while others experience pain in the abdomen or feeling of heaviness.
A product that can alleviate these symptoms and improve digestion is a dairy fermented with bifidobacteria, which we usually find in yogurts.
16. Laughter heals
When they say that laughter is the best medicine, they are not far from the truth, since it is proven that laughing out loud is better than an analgesic. Laughter stimulates the natural production of endorphins in the brain, a substance that relieves pain just like morphine, opiates and other drugs do.
To make matters worse, laughter also helps burn calories. Follow this advice to take care of your health and laugh hard every day.
17. Skin also matters
Many focus on caring for their inner organism, but protecting the exterior is equally relevant. Using sunscreen is essential, it does not matter if it's cloudy or it's raining. All parts of the body that are exposed to sunlight need to be protected with a sunscreen.
The recommendation is to get a sunscreen approximately every four hours, depending on the intensity of the radiation.
18. Do not leave the dentist for later
Several people do not like going to the dentist because they associate the consultations with discomfort or pain, however, that is only true when the teeth are sick and need healing. A constant check with the dentist and proper cleaning keeps the teeth and gums in perfect health.
One oral cleaning per year is a good idea, but do not confuse it with teeth whitening. Consult the doctor before undergoing a similar treatment, since some dentists do not recommend whitening as unnecessary.
19. Try to sleep well
Unraveling whether to party or stay working late is something that all people go through, but not sleeping in days or overly altering the sleep cycle brings consequences such as insomnia and can even affect other habits, such as eating.
Try to go to bed and get up at the same time to build a routine, do not watch TV, computer or cell phone before going to bed, and never lie down if you are not sleepy, as it can also be harmful to force yourself to sleep.
20. Turn exercise into routine
It is true that after a long day all we want is rest and we think that we will not have the energy to exercise. This is not true, in fact, exercising to start the day or finish it is a good idea.
We need to start considering sport not as a health obligation or a task, but as a routine. Would you stop eating, bathing or sleeping? Do not? Make exercise a habit like these and you will see how your perception changes.
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21. Consult a professional coach
Go to a gym or not, ideally before starting any exercise routine, consult a qualified trainer. He or she can say which sports practices are best, take into account if you have a physical problem and can even recommend nutritionists to follow a diet.
Do not try to put on an exercise routine if you do not have the necessary knowledge or try to force yourself to carry more weight or last longer.
22. Cardio is the best exercise
One of the physical activities with greater advantages is cardio. It facilitates the control of risk factors such as high blood pressure, obesity, diabetes, stress and dyslipidemia. It also improves strength and physical endurance.
Unless you suffer from any illness or physical impediment that hinders the practice of exercise, all people need to perform a sport.
23. Do not depend on processed food
It is convenient to get home, take food from the freezer and heat it in the microwave. It is also easier to make a soup or instant cream, but this kind of food will become more and more harmful to your health.
Buy natural and fresh products, and try to cook them yourself. Making a salad or roasting a breast does not take long and there are simple and quick recipes to prepare.
24. Decrease bad cholesterol
Cholesterol is an inseparable part of our body and, as we have seen, it is divided into good (HDL) and bad (LDL). However, the balance between these two types of cholesterol can be lost if too much junk food is consumed or even if there is a genetic predisposition.
The Mediterranean diet helps maintain balanced cholesterol levels, thanks to its low content of saturated fats and its high content of monounsaturated fatty acids from Omega 3 and olive oil.
25. Do not stay sitting in the office
It is inevitable to be almost in the same position all day if you work in an office, especially when most of your work involves sitting at the computer.
Stand, walk (go for water, go to the store), rest your eyes, move your neck, change your position; If possible, change the place of the computer to avoid being in the same position all the time.
26. Do not neglect your position
Whether you are sitting, standing or even bending over, maintaining the correct posture is essential to prevent aches, sprains or back problems that, later on, can be very damaging.
If you notice that you are stooping, stand up. Learn to bend down and get up correctly.
27. Take a single glass of red wine
Thanks to its antioxidants, red wine is perfect to prevent the risk of cardiovascular diseases and raise the levels of good cholesterol. However, just drinking wine is not enough: you need to exercise and have a good diet.
The fact that you are advised to drink red wine frequently does not mean that you should abuse your consumption, after all, it continues to be an alcoholic beverage.
28. Plant sterols to level cholesterol
Another advice to take care of health and a way to balance the cholesterol in your body is to consume plant sterols or phytosterols. This is a derivative of plants that decrease the intestinal absorption of cholesterol and help control it.
Sunflower, corn, olive and soy oil can find small amounts of this substance. Some milk drinks have also been enriched with this derivative.
29. Feed your children healthily
For a working mother and father, it may not be easy to provide adequate food for your child or children. However, efforts must be made to ensure that the child eats healthy and receives the nutrients it needs to grow well.
In addition to ensuring that your child eats well, it helps that you also encourage him to eat healthy foods even when he is not at home. Tell him to avoid eating potatoes and soft drinks, always eat at his hours, and so on.
30. Homeopathy yes, but under supervision
Many people prefer to resort to homeopathic medicines because they do not have side effects like conventional medicines, they are safe and, for the most part, effective.
Even so, it is always advisable to consult with a doctor before starting to take homeopathic medicines.
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31. Happiness is essential
If laughter is the best medicine, so is happiness. Feeling happy promotes physical and emotional well-being. The most important thing to point out here is that happiness is not about chance or lucky situations: it is a mentality.
Feeling full and cheerful helps to reduce stress, anxiety and sadness, helping to improve your health, your work productivity and your personal life.
32. The mind also needs exercise
Practicing a physical activity is essential if you want to have better health and the same applies to well-being and mental agility. Playing board games, reading, doing crosswords or mental calculation exercises help your brain to become active and be more productive.
The body and the mind are connected and it is better when you exercise both. If your mind is tired, it is likely that you have less desire to play sports and vice versa.
33. Do not lie on a full stomach
Has it happened to you that you dine too much and your stomach starts to hurt? This is due to the gastroesophageal reflux that occurs when you eat too much at night, or consume a lot of fats, drink alcohol or smoke.
Dinner should always be the lightest food of the day and it has to be established at a reasonable hour, this means that it is not advisable to dine when your bedtime is near.
34. Feet need exercise
When a person suffers from overweight or obesity, not only have metabolism problems but mobility. Excess weight increases the pressure on the sole of the foot, which can cause pain or the appearance of pathologies. Sedentary can also cause this.
To avoid this, do exercises that boost the elasticity of your feet and strengthen your muscle tone.
35. Pay attention to the carpal tunnel
As bad posture is given by sitting for hours in front of the computer, carpal tunnel syndrome occurs by occupying the mouse or pad of a laptop, since you do the same movement of the hand and wrist for a long time.
Change your posture and try to use both hands. If your hand hurts or you feel some tingling, rest; If the discomfort persists, do not hesitate to see a doctor.
36. Try a relaxing exercise
Cardio is good, but physical activity does not always mean running out. Exercises such as pilates and yoga are excellent to take care of well-being; They also increase resistance, they teach you to breathe and to know your body better.
All exercise is good and it takes away stress, but this kind of activity helps you get into a more relaxed and connected state of mind.
37. Before playing sports, warm up
We have talked a lot about the importance of doing physical activities, but before starting a routine it is mandatory that you do a brief warm-up. Otherwise, you may suffer sprains, cramps or even more serious injuries.
A stretch does not have to last long, but it is crucial that you always do it and, of course, do it well.
38. Decrease your alcohol consumption
Drinking a glass of wine is good; Taking another kind of alcoholic beverages is not prohibited, but you have to remember that you should not abuse them. Excessive alcohol consumption remains a central factor in deaths in road accidents; likewise, it contributes to overweight and obesity, and can cause addictions.
Moderate your alcohol consumption always and do not drive if you have been drinking. Ask for a taxi or agree to organize a carpool. Remember that not only can you hurt yourself, but other people.
39. Do not take too many add-ons
Some people feel too much fatigue or maybe they think that their diet will not hurt a supplement, however, this is not always necessary and may be hiding a disease by taking supplements to feel better.
If you feel tired all the time or feel any other discomfort, go to the doctor before taking supplements or food supplements and make sure everything is in order.
40. Monitor your glucose levels
Caring for the amount of sugar you consume is something you should always do, but you also need to check your glucose levels, since other factors can affect them and cause some disease in your body.
Diabetes is the condition that is triggered in people with high levels of sugar and it is very important to prevent it in time.
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41. Perform constant medical check-ups
Going to the clinic and doing the clinical studies that the doctor leaves should be a mandatory check that you do at least once a year. Take a balanced diet, exercise and try not to lead a sedentary life have to be complemented with this practice.
Although clinical studies are not cheap, in several laboratories in the country they offer packages for you to do a basic complete revision at a lower price.
42. Establish meal schedules
Among the tips to take care of your health that we have given, is to ration food well, buy fresh and natural products, drink water and not consume so many fats and sugars. The advantages of these small actions can have a better impact if you determine meal times.
By establishing a nutritional routine, you prevent obesity and overweight. Normally doctors recommend that there be five foods a day: the three main ones and two between meals that should be light snacks.
43. You have to be aware of your organism
It is not only about ensuring your well-being, but to go to the doctor if you feel any discomfort or if you notice something unusual, such as feeling too thirsty, being very hungry, going to the bathroom more often than usual, and so on.
Eating well and exercising is excellent for maintaining good health, but that does not mean it is a foolproof method.
44. Antioxidants prevent cancer
Fruits, vegetables, cereals, legumes, fish, teas and nuts contain natural antioxidant compounds. Its consumption decreases the risk of suffering from cardiovascular diseases and some types of cancer.
A varied diet without excess is the best way to maintain a healthy lifestyle.
45. Keep a positive attitude
Being sick is difficult to feel happy or optimistic, but we must be if we want to heal faster. Whether it is a small or serious condition, a positive attitude is always more beneficial.
Once again we remember that well-being is not found or is obtained only from the physical: the mind also has a relevant role in full health.
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