Health is a state of complete well-being of body, mind and society and not merely the absence of disease or infirmity.
The state of mental, physical and social well-being of a person is called health.
what is health?
The most important dimension of our life. It is the balance of our mental, physical & social fibers that affects our quality of life. Health does not just mean not being sick, rather it includes various aspects that make our life happy and successful.
Dimensions of health
1. Physical health
Our body parts, organs in English, are functioning properly and we take care of them regularly. This includes regular exercise, adequate sleep, proper diet, and avoidance of tobacco, alcohol and other harmful product .
2. Mental health
M.H. means that our mental state is correct & positive. This includes managing stress, ways to reduce anxiety, positive thinking, and good social relationships.
3. Social health
S.H. means that our social relationships are healthy and happy. It involves that we live in harmony and support with our family, friends, and community.
Is not just a state of being free from diseases, but it should be harmonious and happy in every aspect of all aspects of our life. Regular checkups, good lifestyle, and positive mindset are important to maintain wellness.
Therefore, health should not be associated only with the absence of diseases, but with a positive and happy life. We must take care of our mental, physical, and social h… so that we can live a positive, happy & safe life.
healthy diet
A good diet is improve your immune system. It is important for preventing many chronic health risks such as: diabetes, heart disease, cancer & obesity.
A proper diet includes consuming all nutrients and water in appropriate amounts. Nutrients can be obtained from many different foods, so there is a wide variety of diets that can be considered a good diet. good diet is very beneficial for our body.
W.H.O. dietary recommendations
- Achieve energy balance and good weight.
- Limit your intake of sugars.
- Increase your intake of vegetables, fruits, legumes, grains & nuts.
- Limit sodium intake and ensure salt is iodized.
- Limit energy intake from total fat and shift fat intake from saturated fat to unsaturated fat and move toward elimination of trans fats, etc….
unhealthy diet
An unhealthy diet is a major risk factor for numerous chronic diseases, including: diabetes, high blood pressure, heart and vascular disease, abnormal blood lipids, overweight/obesity, & cancer.
According to W.H.O. lack of fruits & vegetables in the diet causes 2.7 lakh deaths every year.
Healthy food~
Include a variety of good foods in your diet, doing so is better for health. Adding variety to your diet will not only keep your diet interesting but will also ensure you are getting all the macronutrients and micronutrients your body needs.
Fats & sugar
Not all foods that contain fat and sugar are good, which is why you need to be extra careful about the types of fat and sugar you consume. While polyunsaturated fatty acids (PUFA), monounsaturated fatty acids (MUFA), Omega3 fatty acids and Omega6 fatty acids are considered good for your h…, saturated fats and trans fats are not considered good. Similarly, fruits, jaggery and dates contain natural sugar, which is not harmful from health point of view, but refined sugar and its products like cakes, jams, cookies, pastries and beverages mostly use separate sugar. Which is not good for health. However, the body requires fat and sugar, so it would be good if you consume appropriate amount of sugar and fat in your diet.
Proteins
You all know how important protein is for our body. Be it animal-based protein sources like chicken, eggs and fish or plant-based proteins like soybeans, tofu, beans, nuts and seeds and even grains like quinoa. Most of these sources are also rich in minerals and vitamins. However, to avoid health problems like high cholesterol, salmonella and listeriosis, you should avoid red meat (such as goat), processed meat and undercooked meat.
Dairy products
Dairy products like milk, curd, paneer, ghee and cheese are highly preferred in Indian diet, especially in vegetarian diet. These dairy products contain protein, calcium, vitamin A, vitamin D and B12. All these minerals and vitamins are essential for your immune system. Apart from this, it is also capable of strengthening the muscles. It . People suffering from lactose intolerance should not take dairy products, it can cause allergies.
Fruits & vegetables
Fruits and vegetables, whether fresh, raw or cooked, are essential in the diet. These good foods contain water, minerals, fiber, vitamins & antioxidants. This diet can play a huge role in strengthening digestion and enhancing the immune system. Fruits and vegetables, except starchy items like potatoes and sweet potatoes, are low in calories and also help in weight loss. It is very important that you include a variety of fruits and vegetables in your diet and consume at least five servings of it every day.
Grains
Grains and grain-based foods are the biggest sources of carbohydrates and energy in your diet. Some of the most popular grains eaten in India include white rice, brown rice, wheat, barley, millet, beans and lentils. In addition to carbs, most grains are packed with minerals, phytonutrients, and some vitamins. Apart from reducing weight, these grains can prove beneficial in innumerable ways. However, if you have digestive system disease, inflammatory bowel disease (IBD), gluten intolerance, or a wheat allergy, it is best to consult a doctor before consuming these grains.
Unhealthy foods~
There are many foods that people consume nowadays just because they are tasty, easily available or cheap, but they are not good for health. Not eating right or eating a good diet can lead to health problems like obesity, diabetes, heart disease, rapid aging and decreased cognitive functions.
Often, these unhealthy foods are marketed as ‘comfort foods’, which leads people to consume more of these products. But let us tell you that the more easily available these foods are, the more harmful they are. However, it can be difficult to give up the consumption of these foods completely, so it is better to reduce their intake gradually and replace them with good eating habits in the diet.
Refined grains
Refined grains in Hindi Naturally occurring grains are extremely beneficial when used as they contain fiber, essential vitamins, minerals and even phytonutrients. Whereas consumption of refined grains such as refined flour is linked to many health problems, including increased risk of heart disease, type 2 diabetes and obesity. This is why most doctors and nutritionists recommend taking whole grains instead of refined grains.
Saturated and trans fats
The WHO states that only less than 10 percent of daily energy intake should come from saturated fat and less than 1 percent from trans fat. One should avoid eating junk food, processed food or fried food. WHO estimates that trans fats cause more than 50,0000 deaths, which is why you should avoid these foods.
Sugar added separately
You may not realize it, but added sugar is found in everything from junk food and beverages to the desserts you enjoy. Consuming this excess sugar can lead to obesity, diabetes and tooth damage. The W.H.O. says both adults and children should ideally consume only six to 10 percent of daily calories from sugar. According to WHO, consuming roughly less than 25 grams of sugar may have additional health benefits. However, it should be kept in mind that the sugar in our body comes from fruits, vegetables and other foods, so all you need to do is cut off additional sources of sugar.
Excess sodium
Even though processed foods contain added sodium, the main source of sodium in the diet is salt. WHO says most people consume too much salt. In fact, people consume twice as much salt as they should. An adult person should consume less than five grams of salt per day. Excessive sodium intake can increase the risk of high blood pressure, heart disease, heart attack and stroke. According to WHO, reducing salt intake to less than 5 grams per day could prevent an estimated 2.5 million deaths each year.
Benefits of eating healthy foods
It is essential to consume good foods every day, as they can help you maintain health throughout your life. Many people believe that cutting out carbs and fat will do no harm to their wellness, but in reality all these macronutrients and micronutrients play an important role in your health & it is important to keep taking them in small doses.
The benefits of eating a good diet include preventing chronic and potentially fatal diseases. Apart from this it also maintains physical and cognitive functions. Eating good foods maintains the balance of hormones essential for reproductive life, sexual life, and especially mental condition. Many GOOD foods, especially those containing antioxidants, also have the ability to prevent cancer. It improves digestion and helps you sleep better.