Health is an aspect that we must take care of everyday to develop an adequate quality of life; adopting customs and good habits that help us to our well-being, both physical and mental. On this occasion, Dr. María José Seminario, specialist in general medicine at Plaza Lima Sur Medical Center of Clinica Ricardo Palma, will offer us 5 keys to achieve good health.

1. Do regular physical activity

Staying active reduces the risk of heart disease, possible stroke, type 2 diabetes mellitus, and metabolic syndromes. Therefore, it is recommended to perform at least 150 minutes of moderate physical activity per week.

2. Sleep well

Sleep allows the body to revitalize, renew, and replenish itself; providing many health benefits, such as:

• Strengthens the immune system
• Helps maintain a healthy weight
• Reduces the risk of serious health problems, such as diabetes and heart disease
• Reduces stress and improves mood
• Helps you think clearly and perform better in daily life
• Allows you to make better decisions and avoid injuries (thousands of accidents caused by drowsy drivers happen every year)

Most adults need at least 7 hours of sleep each night.

3. Maintain proper nutrition and weight

According to the CDC, as weight increases to levels of overweight and obesity, the risks of several diseases also increase. For this reason, it is advisable to carry out physical activity together with a balanced diet, increasing the intake of fruits and vegetables and introducing fiber into the diet to improve intestinal transit. For example, the WHO mentions that reducing the consumption of sugars from the daily diet by only 5% would have great health benefits.

4. Manage stress and take care of mental health

The World Federation for Mental Health provides some advice for taking care of mental health:

• Rest properly following a routine at bedtime
• Exercising outdoors to improve mood
• Avoid sugars, alcohol or caffeine; as they can aggravate mental health problems
• Keep your mind busy and enjoy free time, either alone or in company
• Project positive thoughts
• Relax and reduce everything that generates stress
• Set objectives or goals
• Reduce time spent on electronic devices
• Ask for help when needed

5. Get regular medical checkups

It is advisable to have a complete medical check-up every year after the age of 50, or earlier if there is a history of any pre-existing pathology. Tests as simple as an analysis, taking blood pressure or gynecological examinations are essential for the prevention of diseases.

Dr. María José Seminario
Specialist in general medicine at Plaza Lima Sur Medical Center of Clinica Ricardo Palma