TIPS FOR IMPROVING OVERALL HEALTH

 

The World Health Organization (WHO) defines health as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

The three aspects of health are:

1. Physical Health: Physical health refers to the well-being of the body, including the absence of disease or illness, good nutrition, and physical fitness. It also means the well-being of the body and its various systems, including the cardiovascular, respiratory, digestive, and nervous systems. Good physical health involves maintaining a healthy weight, getting regular exercise, eating a balanced diet, getting enough sleep, and avoiding harmful habits like smoking and excessive alcohol consumption. Physical health is also influenced by factors like genetics, environment, and access to healthcare. Taking care of our physical health helps us to perform daily tasks, maintain independence, and reduce the risk of chronic diseases like diabetes, heart disease, and some cancers.

 

2. Mental Health: Mental health encompasses emotional, psychological, and social well-being, including aspects like stress management, emotional regulation, and relationships.. It affects how we think, feel, and behave, and influences our relationships, decision-making, and coping mechanisms. Good mental health involves being able to manage stress, regulate emotions, and develop a positive self-image. It also involves being able to form and maintain healthy relationships, communicate effectively, and adapt to change and adversity. Mental health is influenced by factors like genetics, life experiences, and social environment, and can be impacted by conditions like anxiety, depression, and trauma.

 

3. Social Health: Social health involves our connections and interactions with others, including social relationships, community engagement, and cultural and environmental factors that impact our health and well-being. It encompasses our ability to form and maintain healthy relationships, communicate effectively, and participate in social activities and community life. Good social health involves feeling connected, supported, and valued, and being able to contribute to the greater good. It's influenced by factors like social support networks, cultural background, and socioeconomic status. Taking care of our social health helps us to build resilience, reduce stress, and improve our overall well-being.

These three aspects are interconnected and influence one another, and achieving a balance between them is crucial for overall health and wellness.

 

Tips for improving each aspect of health:

Physical Health

1. Regular Exercise: Engage in physical activities that you enjoy, such as walking, running, swimming, or dancing.

2. Healthy Eating: Focus on consuming whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.

3. Get Enough Sleep: Aim for 7-9 hours of sleep per night to help your body repair and recharge.

4. Stay Hydrated: Drink plenty of water throughout the day, aiming for at least 8 cups (64 ounces).

5. Manage Stress: Engage in stress-reducing activities like meditation, yoga, or deep breathing exercises.

6. Get Regular Check-Ups: Visit your healthcare provider regularly for check-ups, screenings, and vaccinations.

7. Practice Good Hygiene: Wash your hands frequently, especially during cold and flu season.

 

Mental Health

1. Mindfulness and Meditation: Practice mindfulness techniques, such as meditation or deep breathing, to reduce stress and anxiety.

2. Seek Social Support: Connect with friends, family, or a therapist for emotional support and connection.

3. Engage in Activities You Enjoy: Do things that bring you pleasure and help you relax, such as hobbies or creative pursuits.

4. Get Enough Sleep: Aim for 7-9 hours of sleep per night to help regulate your mood.

5. Exercise Regularly: Physical activity can help reduce symptoms of anxiety and depression.

6. Practice Gratitude: Reflect on things you're thankful for each day to help shift your focus to positive thoughts.

7. Take Breaks and Prioritize Self-Care: Make time for activities that nourish your mind, body, and spirit.

 

Social Health

1. Build Strong Relationships: Nurture connections with family and friends by spending quality time together.

2. Join a Community Group or Club: Engage with others who share similar interests to expand your social network.

3. Volunteer: Help others through volunteering, which can provide a sense of purpose and connection.

4. Practice Effective Communication: Listen actively, express yourself clearly, and resolve conflicts in a healthy manner.

5. Be Open-Minded and Embrace Diversity: Engage with people from different backgrounds and cultures to broaden your perspective.

6. Take Breaks from Technology: Regularly disconnect from screens to engage with others face-to-face.

7. Prioritize Quality Time with Loved Ones: Regularly schedule time with family and friends to maintain strong relationships.

 

Below is a wide range of data related to global health and well-being:

- Abortion: Legal restrictions and cultural and social barriers can prevent access to safe abortion, leading to unsafe abortions, which can result in death and injury. Around 73 million induced abortions take place worldwide every year. Six out 10 (61%) of all unintended pregnancies, and 3 out of 10 (29%) of all pregnancies end in induced abortion.

- Addictive behaviour: Alcohol and tobacco use are among the top 10 risk factors for death and disability globally. Many people around the world are engaged in (video) gaming and gambling behaviours, which are recognized as addictive behaviours, but usually do not result in any significant health consequences. However, a small proportion of people engaged in such behaviours may develop disorders due to addictive behaviours associated with functional impairment or distress.

- Adolescent health: An estimated 1.1 million adolescents die each year. In 2019 alone, an estimated 1.4 million adolescents died, mostly from preventable causes such as road injuries, suicide, interpersonal violence and maternal conditions.

- Ageism: Discrimination based on age can affect health care, employment, and social participation. Globally, 1 in 2 people are ageist against older people. However, it can be combated through policies and law, educational activities intergenerational interventions.

- Air pollution: WHO data show that almost all of the global population (99%) breathe air that exceed WHO guideline limits and contains high levels of pollutants. Exposure to poor air quality is a major public health problem worldwide, causing an estimated 7 million premature deaths annually.

- Alcohol: Harmful alcohol use is a major public health problem, causing an estimated 3 million deaths annually.

- Anaemia: Affects 1.6 billion people worldwide, mostly women and children, and can lead to fatigue, weakness, and impaired cognitive function.

- Antimicrobial resistance: A growing global health concern, causing an estimated 700,000 deaths annually.

- Assistive technology: Only 1 in 10 people in need have access to assistive technologies, such as wheelchairs, hearing aids, and glasses.

- Biological weapons: The use of biological agents as weapons is a serious public health concern.

- Blood products: Safe blood and blood products are essential for medical treatment, but many countries face challenges in ensuring a safe and adequate supply.

- Brain health: A growing public health concern, with an estimated 1 billion people affected by neurological disorders.

- Breastfeeding: Exclusive breastfeeding for six months can prevent an estimated 823,000 child deaths annually.

- Buruli ulcer: A chronic debilitating skin disease affecting mostly children in sub-Saharan Africa.

- Cancer: A leading cause of death and disability worldwide, with an estimated 18.1 million new cases and 9.6 million cancer-related deaths in 2018.

- Cardiovascular diseases: The leading cause of death and disability worldwide, accounting for an estimated 17.9 million deaths annually.

- Cervical cancer: A major public health problem, with an estimated 570,000 new cases and 311,000 deaths annually.

- Chagas disease: A major public health problem in the Americas, affecting an estimated 8 million people.

- Chemical incidents: Chemical accidents and spills can have devastating effects on human health and the environment.

- Chemical safety: Exposure to harmful chemicals is a major public health concern, causing an estimated 1.6 million deaths annually.

- *Chikungunya: A viral disease causing fever, joint pain, and swelling, affecting millions of people worldwide.

- Child growth: Malnutrition in childhood can lead to stunted growth, impaired cognitive development, and increased risk of chronic diseases.

- Child health: Children under 15 account for an estimated 25% of global deaths, mostly from preventable causes.

- Children's environmental health: Exposure to environmental pollutants can have devastating effects on children's health and development.

- Cholera: A major public health problem, causing an estimated 1.3 million to 4.0 million cases and 21,000 to 143,000 deaths annually.

- Chronic respiratory diseases: A major public health problem, causing an estimated 3.2 million deaths annually.

- Climate change: A major public health concern, causing an estimated 150,000 deaths annually.

- Clinical trials: Essential for developing new treatments and vaccines, but often face challenges in ensuring ethical conduct and participant safety.

- Commercial determinants of health: The commercial sector can have a significant impact on public health, both positively and negatively.

- Common goods for health: Essential for ensuring equitable access to health services and products.

- Complementary feeding: Adequate nutrition during infancy and early childhood is crucial for growth and development.

- Congenital disorders: A significant cause of death and disability worldwide, with an estimated 303,000 newborn deaths annually.

- Contraception: Access to safe and effective contraception is essential for reproductive health and rights.

- Coronavirus disease (COVID-19): A global pandemic causing an estimated 6.5 million deaths as of March 2024.

- Crimean-Congo haemorrhagic fever: A viral disease causing fever, bleeding, and death, affecting people in Africa, Asia, and Europe.

- Deafness and hearing loss: A significant public health problem, affecting an estimated 466 million people worldwide.

- Deliberate events: Intentional acts of violence and terrorism can have devastating effects on public health.

- Dementia: A growing public health concern, affecting more than 55 million people worldwide. Every year, there nearly 10 million new cases.