Health

Relaxing

            Tips to make your body healthy with adequate rest It is a story that many of us have studied together. But how many people are really following this practice and believe that there are still many people who think that getting enough sleep is ridiculous  Because we eat useful food Plus already exercising regularly This body is not strong. Therefore overlooked in the matter of rest Its disadvantage is Our bodies are weak and deteriorate. Because the body does not repair itself at all, so having enough sleep can provide many benefits.

            Helps the body to repair the wear and tear  Each day we have to do a variety of activities. Our bodies must be at risk for conditions such as osteoarthritis. Caused by running, walking, standing all day, or labor-intensive work Therefore, if we sleep enough The body will repair in various parts. That is tired all day If we do not rest or stay very little The next day might cause exhaustion. Can't do various activities

            Helping your memorize better  Our brain must work all the time. Both in memory, thinking, solving problems Therefore, the brain needs less rest than the body. If we sleep enough The brain will fully charge the battery. It also secretes melatonin, serotonin, sex hormones and various nourishing chemicals  That helps us wake up with freshness and new memory Get better the next day For those who often have to work with the brain frequently or children who are still in school, don't forget to sleep enough

            Reduce the risk of various diseases Working beyond the rest of our time will cause the body and brain to have a lot of stress. But will cause many diseases such as brain and brain diseases If you do not want to be suffering from these diseases, ask if you do not neglect to sleep hard

            Adequate sleep will allow the body to repair the worn parts. And also restoring our body's health and strength as well, so each day you should sleep from dusk or no later than 4 pm by sleeping for at least 6-8 hours a day. Already

 

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Healthy eating choices

                Nowadays, no matter what you do, you have to rush.  Race against time  Even food  Must hurry  To keep up with the schedule  But we do not forget that we should pay attention and take care of our health.  For good health  Having good health must start at food.  The food that we choose to eat must be a healthy food that benefits our body.  And have essential nutrients for the body that the body cannot live without  Which has something to do better

                Healthy food is food that contains all the nutrients.  Which is considered necessary and crucial to the development of the body, mind, emotion, and intelligence  When we receive complete nutrients, our bodies are powerful.  Strong, ready to wade through various tasks comfortably and far away from various diseases

            Practices in choosing to eat healthy food :

-  Eat 5 groups of food, each group is diverse.  And regularly take care of body weight  Not eating the same food repeatedly  But choose different types  Circulate each day  To get complete nutrients  Appropriate body weight criteria. Use the body mass index or BMI (Body Mass Index) as indicators.  Which will tell you that the person is thin or fat or is fit.

 -  Eat rice as a staple food.  Alternating with some starchy foods, meals in this category include rice, bread, noodles, flour and whole grains  Is the category that has the highest proportion of eating each day because it is a source of energy  The recommended daily amount is

 rice - flour 6-11. The rice ladle that is consumed should be coarse rice.  Because it has vitamins, minerals and fiber.

-  Eat a lot of vegetables and eat fruits regularly.  Fruits and vegetables are rich in dietary fiber.  And is a source of vitamins and minerals such as vitamin B2 and B6, folic acid, magnesium, copper and potassium  Potassium helps reduce pressure.  Calcium prevents osteoporosis  Iron prevents anemia  Vegetables with high iron, such as lentils, basil leaves, basil leaves, sweet chili, vegetables, Kut, Waen, white turmeric, vegetables with high calcium, such as basil leaves, Sesbania flowers, peaks, neem, soft pepper, Yanang, eggplant, fruits and vegetables with yellow and orange, such as  Carrots, pumpkins, tomatoes, yellow, orange, mango, ripe, papaya, pineapple are vitamins that are antioxidants such as beta-carotene or vitamin C, which will  A deterioration of the body and skin, especially in the elderly.  May also  Help prevent heart disease, cataracts, osteoarthritis, increase immunity and prevent disease.

4. Eat fish, lean meat, eggs and dried beans on a regular basis.  Fish is a good source of protein, easily digestible, low in fat, high in phosphorus.  In all marine fish, there is iodine. Deep sea fish contain omega-3 acids, which help to lower triglyceride levels in the blood.  Eating lean meat helps reduce saturated fat and cholesterol, preventing heart disease

                Benefits of healthy food :

 Healthy foods help maintain health and reduce the risk of disease.  Can be eaten in normal people  Including the sick  Because it may reduce the risk of diseases that may occur together or prevent complications that will follow or improve health  Can benefit more than those who do not eat all kinds of health food. Giffarine has clear research on benefits and can be recommended in many diseases such as

-          Increase immunity.

-           Increase the potential for anti-oxidant system.

-          Reduce the risk of heart disease and atherosclerosis.

-          Reduce the risk of current wind disease.

-          Reduce the risk of cancer.

-          Reduce the risk of arthritis.

-          Reduce the risk of becoming an Alzheimer's disease, asthma, lung disease and other chronic degenerative diseases.

                Healthy food has many health benefits.  Whether it is healthy  Bright radiant skin with good mental health, etc. These healthy foods will make our body ready to do activities each day fully.  And against various diseases as well. Healthy food is not difficult to eat.  Therefore, choosing to eat, we should choose to fit the body.  Should eat in moderation  But if it gives more good results  We will have to exercise together.  So that we can have good health  Far from disease

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Exercise

        Good health. We have to take care of ourselves in addition to fresh air. And the mind is comfortable, not stressed Exercise for good health is essential. But often there are frequent excuses that there is no time, no place, the truth, and not having to spend a lot of time, just 30 minutes a day At least 3 times a week Enough to be beneficial for the heart and lungs And it doesn't require a lot of space or expensive tools

          Aerobic exercise is a continuous exercise that is not severe. Long enough for about 30 minutes and heavy enough, such as walking, running, swimming, pedaling, biking, jumping, rope, aerobics, etc. Must use a large muscle (such as legs or arms). Aerobic exercise will make the heart, lungs and blood circulation system healthy. Which is how to exercise for health the habitual exercise that has to be started as a child is a parent. Is an example of bringing children to exercise Whether girls or boys, if never exercising Or playing sports since children Will cause psychological problems Going to exercise outside the house Afraid of seeing people afraid of staring Fear of people gossiping that running is not beautiful.

          Good results of exercise

· Exercise will make the shape look good. Strong muscles Reduce fat accumulated in various parts of the body. Help lose weight

· Prevent heart disease Heart is stronger Reduce the chance of coronary artery disease And myocardial infarction

· Lower blood pressure Reduce the chance of high blood pressure And the blood vessels in the brain are broken or constricted

· Prevent obesity

· Prevent osteoporosis Strengthen bones

· Prevent and treat diabetes

· Prevent allergy

· Increase immunity

                Principles of exercise for health

· Not serious Have fun

· Must use the method gradually

· Must allow all parts of the body to exercise

· Exercise should be done regularly. At least 3 days a week, 20-30 minutes each

Exercise is divided into 3 phases:

· Stretching and warm-up for 5 - 10 minutes

· Aerobic sessions 20 - 30 minutes

· Relaxing period 5 - 10 minutes

The advantages of warming up every time you exercise

· Heart, blood vessels, and autonomic nervous system Which controls various systems in the body, adjusting both temperature

And work

· Protect the heart Which may be lacking immediately if starting to exercise hard from the beginning

· Preventing faintingfainting, falling down without being conscious, due to insufficient blood supply to the brain. If starting to exercise hard from the beginning

· Reduce the chance of injury of joints Ligaments and muscles due to continuous adaptation from light to heavy

                Summary of exercise guidelines

· exercise Regularly at least 3 days a week, 30 minutes each time

· Gradual exercise. Do not overdo it.

· Always warm up your body before exercising and relaxing before you stop exercising.

· Exercise for age

· Fun exercise

· Dressing to suit the type of exercise

· Exercise in a safe place

· Elderly, pregnant women with congenital diseases Must check health before exercise

Should temporarily stop exercising in the following conditions

· Discomfort, especially fever or inflammation in any part of the body

· After recovering a new fever

· After eating a lot of new dishes

· When the weather is very hot and stuffy

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drinking water

Describes drinking water

The importance of water

Definition of mineral water

Benefits of drinking water

 Title   Drinking water

introduction

"Water" contains 70% of the body's vital components. If it is dehydrated for 3 consecutive days, it may cause us to die. It shows that water is very important to human life. And help quench thirst Or even help to cure the disease Drinking good water Should be pure water without impurities And must drink in moderation Not too much or too little, in order to maintain the balance in the body in normal condition ...

Water is essential to our lives.

All parts of the body Will consist of cells And body fluids are the environment of various cells Indicates that the liquid inside and

Outside the surrounding healthy cells is Water molecules Will cleanse the waste from the body And helps create moisture

Water helps create and promote every life. Drinking water with

Conditions like adequate body fluids And continuously every day, skin and cells will receive benefits, waste will be excreted from the body

efficiently Which will help prevent And reduce the effects of various deterioration conditions

Mineral water is the water that is sesame from natural water. And only underground Can't mix it up And from chemical analysis found that mineral water contains important minerals Including substances that are beneficial to cells And various organs of the body such as potassium, calcium, magnesium, sulfate, sodium bicarbonate, iodine and fluoride, etc., which each mineral has benefits to each body In moderation Without having to contain toxic substances By calling this type of water Natural mineral water

Benefits of mineral water There are many ways So, for example:

1. Nourish and strengthen bones and teeth Not easily destroyed

2. Helps to make the blood circulation system in the body good.

3. Helps nourish skin health To have good health, bright shine

4. Help lose weight Because mineral water stimulates Metabolic system In the body well

Drinking water in everyday life has a huge effect on our body. Help in the matter of solving hot thirst. Skin matter Many properties that are not fully explained Therefore, people need to drink water in a balanced manner, not less than 8 glasses per day (240 cc per glass) for good health of the body.

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                                                                                                     kwanjira  maneechot 61100871