9 Simple Ways to Maintain Health

Research from Brain Statistics found the fact that being healthy is one of the 5 most popular New Year resolutions made every year. But in reality not everyone succeeded in realizing that resolution. There is always a temptation that frustrates the realization of this resolution. In fact, the researchers found that many people who stopped the steps to realize resosuli in the first week after the arrival of strong determination. Health is expensive. However, there are cheap and easy ways to maintain this health. Here are 9 simple things that you can apply to maintain health.

1. Brushing your teeth well

 Tripti Meysman, founder of Citytooth, a dental practice based in Minneapolis, USA, says that a healthy mouth also affects lung health. "If there are bacteria in the mouth, bacteria will be inhaled into your respiratory system," he said. This is what increases inflammation in the lungs and trachea, and increases the likelihood of contracting respiratory infections such as pneumonia. Clean mouth from bacteria to avoid gum disease. go to the dentist at least once a year. Brush your teeth diligently and use dental floss to clean it. You have to brush your teeth at least twice a day. This method is able to remove plaque and other impurities that stick to the teeth.

2. Exercising to avoid back pain

 Weight training is not recommended for those who experience back pain. However, William Morrison, an orthopedic surgeon at South Regional Medical Center in Mississippi, said that not exercising also caused back pain. "Usually, people are told to sleep and rest as much as possible if their backs hurt. But, now we know that this can make things worse," he said. Exercise strengthens the core muscles, reduces pressure from the lower back, also builds back muscles so that it can support the spine better. You can also see a doctor to ask for recommendations. However, most doctors will suggest the same. "Honestly, if I can take people to the gym more often, I will have fewer patients," Dr. Morrison said.

3. Train yourself to defecate regularly


 Regular bowel movements are important for regulating bowel function, in addition to helping to treat constipation. Maybe you think training yourself to urinate regularly seems like teaching a cat. But Satish Rao, a director of The Digestive Health Center from Augusta University, said that this must be done especially after waking up. "The large intestine must be lured to empty itself when you first wake up. But, you can also do this about an hour after breakfast," he said. Dr. Rao suggested a trick called visualization to facilitate digestion. The trick, just imagine that you have a feeling of relief where all the 'dirt' has been wasted every morning. This method will make the sphincter muscles relax. This spasmter muscle is a ring of muscle that surrounds and functions to maintain or close the anus. By continually visualizing the situation, you can make the brain trigger a signal that something must be 'dumped' now. Then you can go to the toilet when you feel the urge.

4. Read more books to reduce blood pressure


"When reading a book, you have more cognitive involvement and the effect will continue to flow," said Becca Levy, a professor of epidemiology at the Yale School of Public Health. Through reading books, someone tends to be able to relieve stress and reduce the amount of stress hormone cortisol. Decreased cortisol also helps lower blood pressure. You can try reading all types of books. However it must be noted that reading magazines and newspapers will not have this effect because people tend to read them in a short time. "Reading fiction or non-fiction books printed and through the internet will make your brain more relaxed and effective," Levy explained.

5. Let yourself feel bored to get energy again


  Solid work routines often make us feel bored. But, Barbara Fredrickson, Ph.D., professor of psychology from the University of North Carolina in the US, said that boredom is only a temporary moment that can help reduce stress. With this boredom, we can try to rest temporarily in the midst of a dense day and refresh our energy. Boredom is often a sign that we are not a multitasking person. Multitasking is associated with an increase in cortisol and adrenaline which can stimulate excessive brain work. "Usually, we always beat this boredom in all ways. But, if we try to make peace with boredom and see it as a positive thing, this will give us a chance to rest," said Barbara Fredrickson.

6. Increase consumption of amino acids or minerals


According to Filomena Trindade from the Institute for Functional Medicine, drinking water is important. However, not everyone can hydrate water properly. Sometimes, water only passes through the system without entering the cell. "If you always urinate within 30 minutes after drinking, you might not get the benefits of the water," he said. "Add some amino acids or mineral intake to improve your hydration. Try a pinch of magnesium or Himalayan sea salt," said Dr. Filomena Trindade. This is very important for those of you who are active in sports, are in a period of healing, or spend most of the time in the office with dry air. This method can improve your hydration ability.

7. Use socks so you can sleep faster


Daniel Amen, a brain disorder specialist, said that wearing socks before going to bed will overcome the problem of insomnia. "A pair of thin gloves can also help. Researchers have found that warm hands and feet are the best way to sleep fast," he added. According to the National Sleep Foundation, warmth of the legs or arms causes dilation of blood vessels which can be a signal to the brain that it's time to sleep. Once the veins open in your hands and feet, redistribution of heat throughout your body will be prepared for sleep. "If you feel hot when wearing socks, try to take it off without opening your eyes," advises Dr. Amen. Dr. Amen also said that often seeing the clock during sleep time makes us feel anxious which ultimately makes us unable to sleep soundly.

8. When feeling stressed, place two hands on the heart


Putting your hands together like making a pledge of loyalty can reduce stress. Kristin Neff, associate professor of development and human culture at the University of Texas, said that this strange way turned out to calm down. "This will signal the brain to reduce anxiety," he said. In fact, according to Krsitin Neff, when we don't believe in this method the body will still respond. This particular movement is indeed programmed to calm down. "Put your hand there in a few minutes, or until you feel more calm and take a deep breath to increase the effect," said Kristin Neff.

9. Bask in the sun in 10-20 minutes without sunscreen


Sunscreen is indeed useful for reducing the risk of skin cancer. However, there are times when we have to be under the sun without this one product. "You will get stronger bones, lower blood pressure, and even sleep better if you get sun exposure," said Michael Holick, director of the Heliotherapy, Light and Skin Research Center of Boston University Medical Center. "There are beneficial biological processes that occur with sunlight that you won't get by taking vitamin D supplements," he added. Michael Holick also recommends that we get sunlight on your shoulders, arms, or legs and not your back or face. The back and face that are often exposed to sunlight are very vulnerable to the risk of cancer, wrinkles, and the risk of other skin diseases. So, don't be afraid to be exposed to sun exposure in the morning or evening. After that, you can reuse your sunscreen.

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