Three simple ways to improve physical health.

To improve physical health, people need to take care of their brains, increase physical activity, and pay attention to their gut health.

Experts say that weight or body mass index (BMI) isn't the only way to measure health. In June 2023, the American Medical Association (AMA) declared the BMI an "imperfect measure" because it doesn't directly assess body fat. For a more holistic view of health, Dr. Barbara Bawer, a physician at Ohio State University's Wexner Medical Center, encourages people to refocus on the basics, including brain function, digestive system, immune system, and sleep.

Improve brain health

To improve cognitive health, Dr. Bawer suggests engaging in healthy recreational activities such as puzzles and sudoku. People also need a balanced diet, regular exercise, adequate hydration, good sleep, and maintaining connections with friends, family, and the community.

Diet plays a major role in improving brain health. Experts recommend a Mediterranean diet, which focuses on plant-based foods, whole grains, fish, and healthy fats, such as olive oil. The Mediterranean diet contains less red meat and salt than the typical American diet.

Studies show that people who strictly adhere to a Mediterranean diet are less likely to develop Alzheimer's disease. In the Mediterranean diet, omega fatty acids found in extra virgin olive oil and other healthy fats are essential, ensuring normal cell function, reducing the risk of coronary heart disease, increasing mental focus, and slowing cognitive decline in older adults.

Increase physical activity.

According to Dr. Bawer, a sedentary lifestyle, such as frequently working from home and sitting in front of a computer, increases the risk of cardiovascular disease. Prolonged inactivity strains muscles and puts pressure on joints. To remedy this, the doctor suggests setting an alarm every hour to remind yourself to get up and take a walk, use the restroom, or simply move around the house.

Experts recommend that people exercise regularly, closely monitor their bodies, and record any unusual pain they experience during physical activity. According to Melanie Avalon, a health expert at the National Institute of Nutrition, exercise creates a form of stress that is beneficial to health, helps maintain homeostasis, and stimulates cellular responses to health and longevity.

"Exercise is beneficial for hormones, increasing the number of mitochondria (which act as the body's energy-producing machinery)," Avalon said.

A woman is practicing yoga. Photo: Freepik — A woman is practicing yoga. Photo: *Freepik*

Gastrointestinal health care

Dr. Bawer says that unexplained weight loss can be a sign of cancer. Unexplained weight gain, on the other hand, means you're consuming a lot of unhealthy foods and have a sedentary lifestyle.

According to experts, infrequent bowel movements can be caused by low bowel motility, lack of activity, poor nutrition, or insufficient water intake, leading to intestinal inflammation.

"Indigestion is a symptom of gastroesophageal reflux disease or esophagitis," Dr. Bawer noted.

Other potential contributing factors include food intolerances or sensitivities, gastric dysfunction, or gastrointestinal disorders.

To improve stomach and gut health, experts recommend eating plenty of vegetables, beans, and fruits, consuming fermented foods, and avoiding artificial sweeteners. Foods that provide polyphenols, which support the digestive system in general, include red wine, grape skins, cocoa, dark chocolate, onions, blueberries, almonds, green tea, and broccoli.

Thuc Linh (According to NY Post )

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