Elmer Huerta, medical advisor of RPP Noticias, opened the year with the ABC of health care. Basic recommendations with scientific support, that you should start to put into practice. Take note!
Between your purposes of 2018 should not be lacking to keep you healthy and vital, because that is the basis to achieve all your other objectives. The rest will come in addition.
Elmer Huerta, medical advisor of RPP Noticias, opened the year with the ABC of health care. Basic recommendations with scientific support, that you should start to put into practice. Take note!
- Healthy eating. It is not about restraining yourself with food, but it is essential that you measure the portions. Make sure that the food does not pass the inner ring of the plate and do not serve upwards either. "Many colors, fruits and vegetables, as well as fresh food, that is, cooked on the day is important," Huerta emphasizes.
In a previous article the Peruvian nutritionist Sara Abu Sabbah explained that under normal conditions, a person requires an average of 2,000 calories a day, and gave us the guidelines to achieve it.
- Physical activity. At least 30 minutes a day, which include walking or going to the gym; In the case of office workers, the use of stairs or parking the car a few meters away from the final destination contributes to concluding the walk.
In 2016, we witnessed that there is no age limit to play sports, we saw work gymnastics at the Government Palace, with State Ministers and President Pedro Pablo Kuczynski himself. The sports doctor Alberto Tejada has told us how physical activity should be of the elderly, of children and of 30 years or more.
- No smoking. "It is the number one enemy of public health, causing death and disease throughout the world. There are nicotine replacements, medicines, but not smoking and not letting them do it in front of you should be a decision, "says Elmer Huerta, a medical oncologist.
Smoking accelerates the aging process of the brain and can worsen the ability to make decisions and solve problems, said a study published in the journal "Molecular Psychiatry." One more reason for this 2017 to say goodbye to the cigarette.
Annual check Remember that silent diseases such as heart disease, cancer and diabetes cause thousands of deaths per year. "They should go to the doctor before they have symptoms, so they can detect diseases early that can be corrected in time."
Sleep well. Each person has their sleep hours and should respect them, that is, maintain the same routine (the same time to go to bed and wake up). The poor quality of sleep does not stop learning, it diminishes the memory, it makes you irritable, it affects the performance and the interpersonal relationships, besides that it can damage the defense system of the body.
David Lira, director of the Peruvian Institute of Neurosciences, explained that the recommended hours of sleep in young children is around 20 hours, in children over 1 year are from 12 to 14 hours, in adolescents an average of 10 hours, in adults from 7 to 9 hours, and in people over 60 years around 6 to 7 hours. "It is thought that the older you get less sleep, because the brain connections are already more developed and connected."
In addition, there are some golden rules to sleep well. For example, the space must be free of light and noise and without objects that can be stimulating or disturbing, such as the clock, cell phone or other electronic devices.
- Manage stress. You can start by identifying a toxic partner or work relationship and you can also avoid unnecessary debts. "With the help of someone, you can be a professional in psychology, detect what are the roots of your stress, then face them and solve them. Living in chronic stress makes us have large amounts of cortisol and adrenaline, natural stress hormones that cause long-term damage to the defense system, apart from irritability and lack of productivity, "says Dr. Huerta.
In a previous article, the Spanish therapist and natural medicine specialist Alejandro Lorente proposed seven steps to free us from unnecessary stress and explained that there is a positive stress that motivates and drives us to achieve our goals.