Doctors of different specialties explain how to take care of your health through five aspects of the body and routine
A new year has just begun, which is the perfect opportunity to put all your plans and goals on paper. For those who want to take better care of their health in 2024, some aspects should receive attention over the next 12 months. With this in mind, we have separated 5 pillars of healthy living to adopt in the coming year. Watch:
Sleep well
There’s nothing like a good night’s sleep. But unfortunately most Brazilians don’t know what it means to sleep well. According to data collected by researchers from USP and UNIFESP, 65% of the country’s population complains of sleep problems, which can have disastrous effects on health.
According to Dr. Aline Lamaita, vascular surgeon, member of the Brazilian Society of Angiology and Vascular Surgery, sleep quality is one of the great pillars of lifestyle medicine. According to her, the ideal is to consistently sleep seven to eight hours a day. “Avoiding these values means putting your health at risk,” says the doctor.
“Irritability, difficulty concentrating, and tiredness during the day may be signs that you’re not getting enough sleep or that your sleep isn’t restful, even if you feel like you’ve slept long enough,” she says.
Among the various harms to health, Aline points out that sleepless nights can promote weight gain, damage the skin, damage the kidneys and even fertility. Therefore, for a healthier 2024, sleeping well is essential.
Balanced diet
Surely you’ve heard the expression “you are what you eat.” This is because food, in fact, says a lot about our health and our organism. Furthermore, there is no doubt about how the practice of eating correctly can influence the body, in the reconstruction of cells, tissues and even bones. Adequate nutrition also helps improve conditions, from simple to more complex diseases.
Dr. Tassiane Alvarenga, an endocrinologist and metabolologist at USP, emphasizes that reducing consumption of processed foods high in sugar, salt and saturated fat is key to preventing chronic conditions, such as type 2 diabetes, heart disease, hypertension and obesity.
Regular consumption of foods rich in fibre, such as oats and legumes, however, helps control cholesterol levels, preventing heart disease. “Furthermore, the inclusion of omega-3 fatty acids, present in oily fish such as salmon and sardines, has demonstrated benefits in the prevention of cerebrovascular diseases,” explains the expert.
Physical activity
If you plan to be healthier in 2024, abandoning a sedentary lifestyle should be among your first actions of the year. Of course, lack of time and money can contribute to physical inactivity, but this should be avoided.
Neurosurgeon Dr. Antônio Araújo explains that physical activity improves cognitive function, balance and strength, which helps both prevent neurological diseases and relieve symptoms.
Furthermore, physical activity helps preserve mobility throughout life and works like a real medicine, thanks to the release of hormones important for the body.
“The release of endorphins and serotonin is the main solution for relieving severe headaches, as the hormones act as natural painkillers. Cortisol, the stress hormone, can be reduced through healthy practices, generating an anti-inflammatory effect for treatment of diseases”, underlines Dr. Antônio.
Hormonal balance
In fact, hormonal balance is essential for a healthy life, since hormones essentially control the harmony of our body. They are responsible for the metabolism and digestive process, and therefore directly in different aspects of health.
Hormones are produced by glands of the endocrine system and released into the bloodstream, each with a specific job in different parts of our body. This is why it is so important that they are regulated and fully operational.
It is important to focus above all on wellbeing hormones, as Vitamine-se nutritionist Mayara Stankevicius explains. “When they are at appropriate levels, we feel more energetic, motivated and able to face daily challenges,” she says. They also regulate sleep, improve memory and increase stamina.
However, hormonal imbalance increases the levels of feel-good hormones and various diseases. In other words, a lack of serotonin is related to depression, anxiety, sleep disorders and eating disorders, such as binge eating. Lack of endorphins causes low pain tolerance, feelings of sadness and lack of motivation.
“Oxytocin deficiency is still associated with postpartum depression. This is because, during the birth of the baby, it plays an important role in mother-baby bonding and mood regulation,” says Stankevicius.
Mental health at the centre
Anyone who wants to be healthier in 2024 should not neglect mental health in any way. However, we know that, in today’s world, there are several factors that damage our mental and emotional well-being and which can go unnoticed in the busyness of everyday life.
“Mental health problems, such as anxiety and depression, have immutable factors, such as genetics. However, they also have a strong influence on our habits, of which we are often unaware of their consequences,” warns psychiatrist Dr. Flavio H. Birth.
Among the habits that directly affect our mental health, Flávio especially highlights the excessive use of mobile phones, poor sleep, extreme perfectionism, excessive consumption of alcohol and drugs, and the behavior of expressing feelings.
On the other hand, according to Dr. Sérgio Rocha, psychiatrist and technical director of Clínica Revitalis, it is possible to prevent certain types of disorders by incorporating certain activities into your routine, such as walking, eating well and sleeping. The psychiatrist also recommends seeking therapy and adopting practices such as meditation.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
