A guide to preventing illness - Embracing life tightly, living healthily, being happy... So how?
Eat a colorful diet!
In autumn, red cabbage, orange carrots, white cabbage, green broccoli, red-green apples... In summer, red tomatoes, purple eggplant, green beans, and others... However, when eating colorfully, it is important to consume seasonal vegetables and fruits. Experts agree that the colorful compounds vegetables and fruits contain, such as beta-carotene, reduce cancer risk due to their antioxidant properties. Data from the European Prospective Investigation into Cancer and Nutrition (EPIC) confirms this. For this reason, add a total of 5 servings of fruit and vegetables to your diet each day, and make sure these foods are of different colors.
Drink enough fluids!
It is recommended to consume approximately 35-40 ml of fluid per kilogram of body weight per day (for example, if you weigh 60 kg, you need to drink 2-2.5 liters of fluid per day). If fluid intake is insufficient, the organs' need for oxygen increases and blood pressure drops. This can cause headaches and heart tightness. On the other hand, the entire amount of fluid you need to drink does not have to come from water alone. Part of your fluid needs is already met by the soup you drink and the fruits and vegetables you eat. In addition, you can meet your daily fluid requirement with the water, milk, ayran (yogurt drink), and herbal teas you drink.
A good tip: Drink tomato juice! With tomato juice, in addition to your fluid intake, you also get vitamin C.
Strengthen your muscles!
As individuals who always find excuses not to exercise, we need to do at least something for our muscles. If you find yourself constantly sitting in the office with very little movement while working, you should definitely do exercises to make up for this deficit. At the very least, set aside 10-15 minutes for yourself during the day and move your back, hip, and abdominal muscles. If you are in your forties, this kind of exercise becomes even more important. Because as you age, your fat tissue increases, and an irreversible process begins if precautions are not taken.
Smile!
Experts believe that a minute of laughter is nearly equivalent to a 45-minute relaxation exercise. It is also quite necessary for the continuity of the fight against stress. And remember; when you laugh, along with the happiness hormone, substances that will reduce your pain are also secreted.
Break your routines!
Both our brain and our body need novelty to stay fresh. At home, at work, everywhere... If you always wear a black sweater, try a different color for 1-2 days, occasionally brush your teeth with your left hand, take a new route instead of the shortcut you know best, smile and say "good morning" to someone you don't usually greet, try to make a difference at work, and observe what happens. Another effective aspect of breaking habits that have become monotonous is that it makes it possible to live a longer life.
Pay attention to room temperature!
The temperature of the room you sleep in at night should be 18 degrees. This is the ideal temperature for uninterrupted sleep and regular breathing. In winter, no matter how cold it is outside, it is also beneficial to ventilate the spaces you are in at least five times, even if only briefly. This way, you get more oxygen and prevent germs that form indoors from taking hold.
Clear your mind!
To break free from a busy work pace filled with calculations, it is necessary to manage your time correctly and create a good management plan. This way, by knowing what you will do and when, you will at least have gotten ahead of stress. Go get a massage! If you complain of postural disorders and back pain, without wasting any more time, you can include in your plans a massage that will be good for both your body and your soul. In addition, thanks to these kinds of relaxing and soothing practices, your blood pressure will also find its natural rhythm. Go to a concert or the theater! This could be a concert by an artist you love, or a classical music concert. What matters is trying to participate every month in an activity that will nourish your soul and bring you joy. And reading books is also one of the activities that will do you good.
Be helpful!
Findings from research conducted in the United States show that in women who try to help others and produce solutions together, depression and the difficulties brought on by menopause were alleviated in parallel with a feeling of solidarity. It was also observed that headaches and stomachaches nearly disappeared. For this reason, connecting with those around us and helping one another will be good for your soul.
Dr. Hüseyin NAZLIKUL, M.D., PhD.
IFMANT = President of the International Federation of Neural Therapy
President of the Scientific Neural Therapy Regulation Association