12 tips from the WHO (World Health Organization) to take care of yourself

 12 tips from the WHO (World Health Organization) to take care of yourself

The WHO at the 9th World Health Conference, which took place in Shanghai (China) in 2016, was entitled “Health Promotion in the SDGs: Health for all and all for health”. The lines of action that were proposed were not only limited to individual attitudes, but also underscored the responsibility of local, national, and global institutions in developing policies that contribute to improving the health of all citizens. The sites of intervention focused on the importance of promoting better governance, producing healthy environments (especially in urban areas) and educating the people about health, illness and self-care.

With regard to self-care, the importance of a healthy diet and regular physical activity was also emphasized.

12 WHO tips for good health

Follow a healthy diet

Staying physically smart, regularly and each in their own way

Get vaccinated

Do not use tobacco in any form

Avoid or reduce alcohol consumption

Manage stress for better physical and mental health

Maintain good hygiene

Do not drive at higher speed or under the influence of alcohol drinks

Fasten your seat belt in the car and wear a helmet when riding a bike

Maintain safe sexual practices

Undergo regular medical check-ups

Breastfeeding babies is the best for them.

Some of these WHO proposals can help us to reflect on how much and in what way we take care of ourselves. Without falling into the idolatry of health as the supreme good, let us try to learn to care for and respect our body, as it can help us to live better.

Tips for a balanced and healthy diet

In the weekly workshop on healthy habits that nursing directs with patients admitted to the Galatea Clinic, it has been detected that these, although they are health professionals, are unaware of very important aspects about the relationship between a balanced diet and mental health. In fact, although the brain represents only 2-3% of body weight, it is responsible for 20% of the energy we expend on a daily basis.

On the other hand, work shifts, the burden of care, the poor quality of meals in some workplaces, among other aspects, do not help to preserve good routines or adequate eating schedules, and can negatively affect psychophysical well-being .

One of the five sessions of the workshop is dedicated exclusively to raising awareness about the importance of taking care of one's diet and promoting realistic and healthy eating habits.

Nutrients are known to influence cognitive functions (memory, concentration and performance), our emotional state, and key biological functions such as sleep and alertness. Among other hypotheses, it is argued that foods that affect behavior do so by affecting the levels of neurotransmitters, particularly serotonin. The foods that most affect this neurotransmission system are carbohydrates and proteins.

A balanced diet and diet should be governed by three general principles:

1. Cover the caloric or energy needs of the body.

Individual energy needs depend on body composition, age, gender, and degree of physical activity. It is the only factor on which we can influence to modify our energy expenditure.

2. Provide the necessary nutritional requirements:

Proteins: 12-15%

Carbohydrates: 55-60%

Lipids: 30%

3. Eat a balanced and varied diet eating foods from all groups. It is very important not to skip any meal and to make an adequate distribution of energy and food ingested at each meal. The daily distribution should be:

25% for breakfast (in two doses, upon waking up and mid-morning).

35% for food.

15% for the snack.

25% for dinner.

The Mediterranean diet allows, without great effort, to guarantee this balance. It is also important to respect the feeding schedules so as not to spend many hours fasting and avoid large meals before the night's rest, as well as avoid alcohol, tobacco and stimulants

Some foods provide essential nutrients for emotional well-being:

Essential amino acids:

Tryptophan (basic component of proteins). The brain uses it for the synthesis of serotonin. It helps to induce sleep naturally (acting as an internal clock and determining sleep-wake cycles), reduces anxiety and tension, and may have a slight antidepressant effect. Some foods rich in tryptophan are: oily fish, eggs, turkey, chicken, legumes, dairy, rice, some fruits (kiwi, banana, pineapple, avocado), nuts, cereals.

Dopamine precursor amino acids (phenylalanine and tyrosine): dopamine is a neurotransmitter related to the body's level of alertness, some cognitive functions (such as memory) and also to mood. Some foods rich in phenylalanine are: eggs, meats, milk and dairy products, blue fish, legumes, nuts, cocoa. Those that provide us with tyrosine are those with high amounts of protein, such as meats (poultry, beef, and pork), eggs, cheese, and legumes.

Vitamins: all those of group B favorably influence the functioning of the brain and nervous system. The deficiency states in this group can cause irritability, mental confusion, lack of concentration and memory. In the most severe cases, even lethargy and depression. Some foods rich in B vitamins are: whole grains, legumes, eggs, fish, milk, beef and pork.

Minerals: they are involved in the synthesis of serotonin and other neurotransmitters. For example, iron deficiencies can affect your ability to concentrate, attention, and memory, and decrease cognitive performance. Sometimes apathy and lack of energy can be due to anemia due to lack of iron (iron deficiency anemia). Some foods rich in iron are: seafood, spinach, liver meat and other organs, legumes, red meat, quinoa, tofu.

Omega-3 fatty acids: Recent studies have found an inverse relationship between the levels of this type of lipid and mood. Some foods rich in Omega-3 are: olive oil, seeds, nuts, shellfish, avocado, green leafy vegetables