A guide to protecting yourself from disease
What we need to do to embrace life tightly, live healthily, and be happy...
So how do we do it?
Eat the rainbow: In these months, red cabbage, orange carrots, white cabbage, green broccoli, apples... In summer, red tomatoes, purple eggplant, green beans, and others. But when eating colorfully, it's important to consume vegetables and fruit that are actually in season. Experts agree that the colorful substances vegetables and fruit contain, such as beta-carotene, reduce the risk of cancer thanks to their antioxidant properties. Data from the European Prospective Investigation into Cancer and Nutrition (EPIC) confirms this. So you might want to jot a note in your planner to eat 5 servings of fruit and vegetables a day, making sure they're different colors.
Drink an adequate amount of fluids: It's recommended that you consume roughly 35-40 milliliters of fluid per kilogram of your body weight over the course of a day. (For example, if you weigh 60 kg, you should consume 2-2.5 liters of fluid a day.) If fluid intake is insufficient, the oxygen demand of the organs increases and blood pressure drops. This can cause headaches and a feeling of tightness in the chest. On the other hand, the entire amount of fluid you need doesn't have to come from water alone. Part of your fluid needs are already met by the soup you drink and the fruit and vegetables you eat. Beyond that, you'll meet your daily fluid requirement with the water, milk, ayran, and herbal teas you drink.
ONE MINUTE OF LAUGHTER...
A good tip: Drink organic tomato juice when it's in season. (You'll get extra fluid as well as vitamin C. It tastes wonderful with black pepper.)
Strengthen your muscles: As people who always find excuses not to exercise, we need to do at least something for our muscles. If you find yourself sitting constantly at the office with very little movement while working, you absolutely need to prioritize exercises that make up for this deficit. Set aside at least 10-15 minutes a day for yourself, and move your back, hip, and abdominal muscles. If you're in your 40s, these kinds of exercises become even more important. Because you're now entering an irreversible process in which your muscles become coated with layers of fat unless precautions are taken.
Laugh and be cheerful: Experts believe that one minute of laughter is nearly equivalent to a 45-minute relaxation exercise. This is a quite necessary action for sustaining an ongoing fight against stress. What's more, don't forget — when you laugh, substances that reduce your pain are released along with the happiness hormone.
Break your routines: Both our brain and our body need novelty to stay sharp. At home, at work, everywhere... If you always wear a black sweater, try a different color for a day or two; occasionally brush your teeth with your left hand; take a new route instead of your usual shortcut; smile and say "good morning" to someone you don't normally greet; try making a difference at work and observe what happens. Another effective benefit of breaking monotonous habits is that it makes a longer lifespan possible. Why, I wonder? Think about it, and jot this down in your daily planner too.
STRESS IS KEPT AT BAY
Pay attention to room temperature: The temperature of the room you sleep in at night should be 18-22 degrees. This is the most ideal range for uninterrupted sleep and regular breathing. In the winter months, no matter how cold it is outside, it's beneficial to ventilate the spaces you're in at least five times a day, even briefly. This way, you'll get more oxygen and also prevent germs that build up indoors from taking hold.
Empty your mind: To free yourself from the intense pace of work spent on calculations and figures, you need to plan your time properly and put together a good management plan. This way, knowing what to do and when, you'll at least keep stress at bay. Get a massage: If you're complaining of poor posture and back pain, without wasting any more time, you can add a massage that will do both your body and your soul good to your monthly to-do list. In addition, thanks to these kinds of relaxing and soothing treatments, 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 like, or a classical music concert. What matters is that you try to take part, every month, in an activity that speaks to your soul and brings you joy. What's more, reading a book is also one of the beneficial activities that falls under this category.
Be helpful: Findings from research conducted in the United States show that among women who try to help others and work together to find solutions, depression and the difficulties brought on by menopause ease in parallel with a sense of solidarity. It has also been observed that headaches and stomachaches are almost entirely eliminated.
Prof. Dr. Hüseyin Nazlıkul