Health is a state of complete physical, mental and social wellbeing. Healthy body is actually a fit body with more enthusiasm and power. Being healthy refers to the right amount of weight. This is the great blessing of Almighty Allah. A healthy body weight is one that can be maintained without dieting or without restricted food intake. Physical and mental health are the two most discussed types of health.
PHYSICAL HEALTH
Physical health refers to the good physic, whose body’s functioning is proper and has strong internal systems, means the body is away from all the diseases and abnormalities.
MENTAL HEALTH
Mental health refers to our behavioral, psychological and emotional wellbeing. Mental health can affect our physical health. Conditions such as stress, depression, and anxiety can all affect mental health and disrupt a person’s routine.
BMI
Body Mass Index, or more commonly known as BMI, represents the ratio of body weight to height. This is used to identify whether the body is underweight, normal weight, overweight or obesity. Doctors or clinicians often use BMI as a marker for health. BMI estimates how much body fat the person has. BMI chart to check weight is:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
WHAT KEEPS THE BODY HEALTHY
• Taking balance diet. Avoid processed junk food and start eating real food.
• Waking up early. Get enough sleep and rest. For good health 8 hours of sleep at night is very necessary. According to famous saying:
“Early to bed and early to rise, makes the man healthy, wealthy and wise.”
• Get regular exercises. Exercises boost up the metabolism. It helps to prevent the body from threatening diseases like diabetes, heart attacks, high blood pressure, cancer and many more.
• Avoid smoking, drugs and tobacco or if you do so quit it for the sake of your health. These all are very toxic to our life. They can cause various cancers.
• By in taking a good proportionate of herbs and spices. Due to their powerful health benefits, one should start including more herbs in their diet.
• Make a positive attitude and do things which keep you happy, this will keep you mentally healthy. Excess stress can raise cortisol level which severely affects the metabolism.
• Drink as much water as you can. Keeping well-hydrated is essential not only to your body’s health, but to its survival.
• Avoid additional intake of medicines.
AN OVERWEIGHT BODY
The term overweight or obesity refers to the body weight that is greater than normal weight for a certain height. Excessive weight increases the risk of major health problems. It causes cancers, diabetes, heart diseases, strokes, kidney problems and etc. Hypertension is also associated with excess weight. It can also affect the mental health of person.
WHAT CAUSES AN INCREASE IN WEIGHT
Here are some reasons which cause an increase in weight:
• Some people appear to be genetically susceptible to weight gain and obesity. Children of obese parents are much more likely to become obese than children of lean parents.
• Weight gain is a result of eating behavior and some people are at a disadvantage when it comes to controlling their eating habits.
• Processed junk foods are not the real foods. These are highly engineered products. These products also promote overeating.
• When the body is under stress it starts releasing cortisol hormone, which causes an increase in appetite.
• Excess intake of sugar and carbohydrates causes increase in glucose which leads to higher level of insulin, this results in weight gain.
• Dehydration is another reason that results in weight gain. Not drinking much water can cause us to eat excess calories that could lead to increase in weight.
• Insomnia – lack of sleep – results in weight gain.
HOW TO LOSE WEIGHT
There are plenty of fad diets that work to shed pounds rapidly. Here are some ways to lose weight:
SUGARS AND CARBOHYDRATES
By reducing carbs and sugars from diet plan can help to lose weight. This will lower the insulin level. Carbohydrate rich meals include rice, pasta, potato and etc. Rice can be replaced by brown rice, which contain more fiber, vitamins and minerals and less carbohydrates.
EXERCISE
Exercise is most important to lose weight quickly. By doing exercise, most of the calories burn and prevent metabolism to slow down. Exercise makes the body more active and fit. It improves posture of body. Exercises like jogging, lifting weights, cycling, swimming or any sports help in losing weight.
CUT FAT
We all love eating deeply fried snacks which is the main reason of fat saturation in body which is unhealthy. It you don’t want to get fat then do not eat these fats.
But, not all fat is bad. Good fat can actually help to control weight. Our body crave for healthy fat. These are the unsaturated fats which can be found in avocados, nuts, milk, butter and I other items too. Olive oil improve the overall quality of diet.
BREAKFAST IS IMPORTANT
Stop avoiding breakfast and eat more proteins in breakfast. Protein can regulate appetite hormones to help people feel full; this results to the decrease in the hunger hormone ghrelin. High protein diet for breakfast includes eggs, oats and nuts. Other than breakfast, beef, legumes, beans, fish and other sea foods are rich in protein.
EAT PLENTY OF FIBER
Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. Unlike sugars and starch, fiber takes time to digest. Fiber rich foods include cereals, whole-grain bread, barley, nuts and etc.
FRUITS AND VEGETABLES
Instead of eating processed junk foods, one should always eat healthy. Fruits and green leafy vegetables are full of nutrients. They can be eaten in large amount without greatly increasing carbs and calories.
FASTING
Fast for 12-15 hours a day. Try to eat dinner early and then fast until breakfast, next morning. Stop eating snack during night timing. Eating only when you are most active and giving your digestion a long break may aid weight loss.
WATER INTAKE
Drink water before meals. Studies show that drinking water before meals reduced calories intake and may be effective in weight management
GET PLENTY OF SLEEP
Having a good quality, 8 hours sleep at night improves health. Insufficient or poor quality sleep slows down the process of metabolism; this causes an increase in fats.
MANAGING STRESS
Stress, depression and frustration increase weight. One should remain calm and relax to keep mentally and physically healthy. Yoga, meditation are the natural ways to relieve stress.
CONCLUSION
Staying healthy physically can help you stay healthy emotionally too. If you’re eating the right food and keeping fit, your body will be strong and help you to cope with stress and also fight illness. Unhealthy body – overweight or obesity – leads to many health problems for example; heart diseases, high blood pressure, diabetes and etc. So a person must try to lose his/ her weight and remain fit and healthy.