Health- Educational content
Middle aged self-care

Clear images and colors  | Post date: 2014/10/20 | 
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Today, especially in the last 20 years life has changed fundamentally. Physical activity has decreased and feeding pattern has changed.This has consequently caused obesity and immobility. Disease patterns have changed and beside that pollution and environmental risk factors have increased. Healthy lifestyle makes people energetic and as a consequence reduces the risk of various diseases.

General recommendations that have the greatest impact on health:
Cleanliness and personal hygiene:
Using the principles of individual health although raw and simple is very important in prevention of a variety of bacterial, parasitic, fungal and viral infections

Good nutrition with a healthy diet:
 Good nutrition including enough protein, vitamins, carbohydrates, minerals and fat. Observance of the variation in composition, balance of nutrients along with healthy eating habits and eating a healthy diet are are among the most important health advices.
Diversity should be kept in household dietary cart and take advantage of all the food groups in your daily diet.
Decrease eating low nutritional value food.
Remove extra sugar from your food basket,Include fruits and vegetables in the daily diet.
Appropriate level for adults are 7 to 9 units per day.
Reduce the amount of fat in your diet. Use unsaturated fats and foods containing omega-3 and omega-6 fats
Use low-fat or non-fat dairy
Eat fish at least 2 times a week
Do physical activity and exercise:
Doing aerobic exercise like fast running about 30 minutes each time (or three times and each time 10 minutes) 4 to 6 times a week is recommended with moderate intensity to maintain health.

Drink safe and sufficient water:
drinking 8 glasses of water per day is recommended. This amount varies depending on the weight, climate and pregnancy
The suitable amount of sleep for adults is about 7 to 9 hours

Having a good job:
Having a good job and being away from stress plays a major role in the life quality

Minimizing stress:
Reduces the risk of physical and psychological disease and effects on people's quality of life.

Avoid using tobacco and cigarettes:
 Smoking and tobacco are well proven risk factors of health which can be controlled. Outbreaks of cancers, lung and cardiovascular diseases can be reduced by eliminating smoking. As a result the complications and progression of diseases such as diabetes can be avoided. Passive smokers include spouse and children of smokers. Exposure to tobacco smoke is harmful for health.

Stay away from alcohol:
Alcohol consumption causes weight gain and various diseases including liver diseases and is among the risk factors which threaten the health of individuals.

Avoid exposure to harmful chemicals, cosmetics and detergents has major role in people's health.

Protect yourself from the sunlight:
 The use of sunscreens, hats and protective glasses are recommended

Attention to personal and reproductive health
Protect your personal health belongings; they are for individual use only.
Hand washing is the primary principles in personal hygiene. If you suspect to any kinds of contamination, wash your hands before doing anything special.
Washing your feet regularly and drying them properly is very helpful. It actually prevents foot odor and fungal infections
Washing and drying the genital area is very effective for women health

Considering the health of bones, joints and muscles
Osteoporosis is rapidly increasing. Factors in bone strength are primarily related to genetic background, Factors in bone strength is primarily related to genetic background. Then, nutrition, physical activity, lifestyle, medications, certain diseases, sex, race and age have effect on bone strength.
Natural materials consumption as well as physical activity is effective in the prevention of osteoporosis.
Correct sitting as well as correct standing and walking is effective in preventing back pain
Considering the health of the skin, hair and nails
Using sunscreens which are suitable to your skin type is essential to prevent the adverse effects of sunlight on the skin.
Using gloves is necessary before the use of detergents.
Washing face is necessary for removing environmental pollution and maintaining health and vitality of the skin
Concerning spiritual, mental and sleep health
Sufficient sleep is necessary for proper physical and mental functioning. Sleep not only affects the physical and mental health of people but also is affected by man's physical and mental conditions and environmental factors. Having proper eating habits and considering the sleep and rest time is important for maintaining a healthy body
Sleep at 11pm to 6 am is the best time to stay healthy

Considering lung health:
The air inside the house may have more pollution from outside it. And it is very important. In order to increase the indoor quality and a good ventilation, temperature and humidity adjustment should be considered as a major health principle, And in case of emergency especially in illness or high sensitivity (allergy) use air cleaners and purifiers.
Cleaning the house timely and regularly, Using a damp cloth and mask during working with disinfecting chemicals and detergents and appropriate ventilation during the day can significantly reduce the risk of poisoning caused by these harmful particles.
Considering gastrointestinal and eyes' health and performing monthly breast examination and also women's cancers is very effective In self-care and health maintenance.

 
Topic URL in Health website:
http://goums.ac.ir/find-118.9152.16129.en.html
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