To achieve and maintain good health, people must have basic knowledge about the human body and how it functions. Only then can they determine what will or will not help or damage their health. Therefore, learning about health should be a part of every person's education. Current knowledge about health, together with good living habits, can help almost everyone maintain good health and improve their quality of life.
Society as a whole benefits from people's good health just as individuals do. For that reason, many government and voluntary agencies strive to preserve and improve the health of all people. The World Health Organization (WHO), an agency of the United Nations, works to promote better health throughout the world.
Elements of physical health
All parts of the body must work together properly to maintain physical health. A person who is in good physical condition has the strength and energy to enjoy an active life and withstand the stresses of daily life. Proper nutrition, exercise, rest and sleep, cleanliness, and medical and dental care are all essential to healthy living.
Nutrition. A balanced diet provides all the food substances needed by the body for healthy growth and development. Nutritionists use the term nutrients for these substances and classify them into five main groups: (1) carbohydrates, (2) fats, (3) proteins, (4) vitamins, and (5) minerals. Water is also essential for life, but it is often considered separately from nutrients.
A balanced diet consists of a wide variety of foods. Fruit and vegetables provide important vitamins and minerals. Meat, poultry, fish, eggs, dairy products, and nuts are rich sources of protein. Bread, cereals, and potatoes furnish carbohydrates in addition to vitamins and minerals.
Good nutrition also includes eating the proper amount of food each day. Overeating can lead to obesity (fatness). Excess weight puts extra strain on the heart and increases a person's chances of getting such diseases as diabetes and heart disease. Many people try to lose weight quickly and easily by following one of the many widely advertised fad diets. But these diets can be dangerous, especially if used over a long period of time. The safest way to lose weight is to consult a doctor and follow the reducing programme he or she prescribes. Most programmes combine moderate daily exercise with a balanced diet that contains a limited number of calories.
Exercise helps keep the body healthy and fit. Vigorous exercise strengthens muscles and improves the function of the circulatory and respiratory systems. Physical fitness benefits both physical and mental health. It enables the body to withstand stresses that otherwise could cause physical and emotional problems.
To achieve fitness, a person should start an exercise programme slowly and build it up gradually to a level that maintains a healthy heart and strong muscles. Daily exercise provides the greatest benefits, and so it is important to choose exercises that can be performed every day. Such popular activities as bicycling, jogging, and swimming, and even taking long, brisk walks, furnish the vigorous exercise necessary for fitness. Participating in golf, tennis, or some other sport only once or twice a week cannot develop and maintain fitness.
Rest and sleep help overcome fatigue and restore energy to the body. Everyone needs rest and sleep, but the amount required differs for each individual. Most adults sleep from 7 to 81/2 hours a night, though some need less sleep and others need more. Young children may need more sleep at night plus a daytime nap.
Nearly everyone has trouble falling asleep occasionally. However, frequent insomnia (inability to sleep naturally) can indicate various physical or emotional disorders. Therefore, it is best to consult a doctor about any persistent sleep problem. Some people take sleeping pills to counteract insomnia, but such drugs should not be used without a doctor's prescription.
Rest and relaxation are as important as sleep. After strenuous work or exercise, a person may need a period of total rest. At other times, only relaxation or a change of pace is necessary. Any activity that differs from the normal routine of work or study can be relaxing. Pleasurable and relaxing activities help the body shed tension and remain robust. If rest and relaxation do not relieve fatigue and tension, the individual may have a physical or emotional problem.
Cleanliness controls the growth of bacteria and other germs that can cause disease. A daily bath or shower keeps the body free from dirt and odour. In addition, it helps prevent skin infections that may develop if bacteria grow and multiply on the skin. The hair should also be washed regularly.
Daily dental care is another important part of personal cleanliness. Brushing the teeth properly and using dental floss keep the teeth clean and help prevent decay and gum disease.
Medical and dental care. Regular checkups by a doctor and dentist play an important role in safeguarding health. Doctors recommend that people have medical care at the first sign of any illness. Early care can result in quicker cure. Treating oneself for more than a day or two is unwise unless the condition improves steadily.
Prevention of disease is an important part of medical care. Parents should make sure that their children receive immunization against diphtheria, German measles, measles, mumps, polio, tetanus, and whooping cough. See IMMUNIZATION.
Elements of mental health
Physical health and mental health are closely connected. Mental health plays an important role in both the way people behave and the way they feel. Emotionally healthy individuals accept themselves as they are--with all their weaknesses as well as their strengths. They remain in contact with reality, and they are able to deal with stress and frustration. They also act independently of outside influences and show genuine concern for other people.
Emotional development. Experiences during childhood strongly influence a person's mental health throughout life. An infant is completely helpless at birth and must depend on its parents for all its needs. Children remain dependent for many years, but they slowly mature and learn to do things for themselves. They make many mistakes during this long period of growth and maturation. Children thus develop the knowledge necessary to deal with difficult tuations in life. This knowledge helps them maintain good mental health.
Emotional development does not end when a person reaches adulthood. Similarly, an individual's mental health continues to change from time to time. These changes result from daily circumstances that cause either pleasure or pain for the person.
Handling stress is essential for avoiding both mental and physical illness. Feelings of stress are the body's response to any threatening or unfamiliar situation. Most severe stress results from such serious events as bereavement, a divorce, or loss of a job. However, stress can occur even in pleasant situations, such as watching a football game. If not handled properly, stress can lead to physical or emotional illness. It may produce only mild symptoms, such as a cough, a headache, or a rash, but severe and prolonged stress can contribute to serious health problems, including high blood pressure and stomach ulcers.
No one can avoid stress, but a person can lessen the danger of becoming ill from it. Regular exercise and sufficient sleep strengthen the body's resistance to stress. Everyone should learn to relax by resting, taking a walk, meditating, pursuing a hobby, or by any other method that he or she finds successful.
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