Regular exercise is the best life

"The risk of cancer is as high as the risk of cancer for those who smoke one cigarette a day, and for those who live a sedentary life by avoiding labor, exercise, and hard work."

In fact, those who lead sedentary lives are more likely to get cancer and other diseases. Among them are cardiovascular disease, hypertension, diabetes, high blood cholesterol, obesity, osteoporosis, osteopenia, kidney stones, osteoporosis, intoxication, shoulder joint jam, colon cancer, mental stress, anxiety, and depression. Diseases such as atherosclerosis, deep vein thrombosis, constipation, acidosis, indigestion, and insomnia are prominent.

Increasing urbanization, the abundant availability of luxury and recreational materials, comfortable transportation, well-equipped, and computer-connected workplaces, and work-related tasks in a chair are making our lives inactive day by day.

Because of the need to spend time sitting on a sofa at home and in a chair in the office, the patient is also called couch potato in satirical language. With the practice of modern lifestyle, the number of such couch potatoes in the society is increasing day by day and the outbreak of diseases related to physical inactivity has increased exponentially, resulting in death which cannot be prevented by exercise alone.

In Nepal too, our lives are becoming more and more inactive due to increasing urbanization and the practice of living a modern lifestyle.

Due to physical inactivity and unhealthy lifestyle, heart attack, stroke, high blood pressure, diabetes, cancer, uric acid, back pain, osteoporosis,, and drug addiction are becoming household problems in our country. The outbreak of these diseases has skyrocketed after the Nepalese people, who were accustomed to indispensable labor and exercise due to geography and natural lifestyle, became accustomed to lazy and inactive lifestyles along with the use of amenities and resources. We cannot give up technology to avoid problems due to amenities and problems caused by the use of science and technology, but we can get rid of these problems by promoting physical activity such as labor, exercise, and sports somewhere in our daily routine.

What can be done

Morning Walk, Running, Skipping, Beating, Sports, Swimming, Trampoline Jumping, Taekwondo, Dancing, Yoga, Aerobics, Zumba, Ballet, Salsa, Hiking, Bata Cycling, static cycling, going to the gym, climbing stairs, kumfukrante, playing usu, boating, doing water exercises, engaging in chores or gardening.

What should exercise be like?

The World Health Organization (WHO) considers the following features to be indispensable in scientific exercise for health protection:

1. Intensity: Exercise needs to be as fast as you can increase your heart rate and respiratory rate and break a sweat.

2. Elongation: Exercise should be done continuously for at least 15 to 30 minutes without stopping.

3. Regular: Exercise should be repeated at least 3 times a week.

As the Eastern Health Sciences have shown, the inclusion of the following dimensions in scientific exercise is considered inevitable

1. Exercise should break the sweat once and increase the speed of the heart and breathing.

2. Once all the joints of the body should be used.

3. Exercise should not only be for the muscles and skeletons but also for the soft organs inside the body, such as the intestines, intestines, kidneys, liver, feces, lungs, heart, and brain.

How to exercise:

Exercising should not be the only way to start. It should also be prepared. You should choose a place that is full of natural beauty, free from pollution, has enough air and light. Enough half an hour before the start and two sips of water just before the start, but do not drink water immediately after the exercise. Patients with special diseases and conditions, such as heart disease, diabetes, and high blood pressure, should exercise only as prescribed by their physician.

Exercise should be done only to the best of your ability, do not try to be competitive, zealous. Warming-up and relaxation exercises should be done before starting. Exercise-specific clothing, such as shoes, belts, T-shirts, should only be worn. Also, these materials must be comfortable. When exercising with special tools and materials, the materials should be handled carefully. Special care should be taken as exercise can cause injuries. Do not panic while exercising. You should be sure to set a regular time and relax for a while after exercising. In the beginning, the pain of life should not be left.

Benefits:

1. Exercise helps to balance body weight. Exercising regularly reduces the weight of obese people and increases the weight of lean people.

2. Exercise helps keep the heart, blood vessels, and respiratory organs healthy. Regular exercise has been shown to lower bad cholesterol and increase good cholesterol in the blood, thus reducing the risk of heart and vascular disease. Exercise helps to reduce high blood pressure and increase low blood pressure and also plays an important role in controlling diabetes.

3. Exercise has a big hand in stress control. Exercise can help control mental problems, such as anxiety, depression, fear, and depression. Exercise improves mood, boosts confidence and creativity, and improves mental processes such as memory, rhythm, meditation, and concentration. Exercising for a long time does not reduce the cognitive capacity of the brain.

4. Strengthens muscles, skeleton, and nervous system. Purifies the blood. Increases digestive capacity. Helps to solve problems like indigestion, indigestion, acid bile, gastric, and constipation.

5. Exercise also helps to get rid of addiction.

6. Exercise increases physical, mental, and sexual ability.

7. Exercise also helps increase cancer resistance.

8. Helps in the prevention of non-communicable diseases.

9. It is especially beneficial for people with insomnia.

10. Don't get old fast.

First Aid: When an accident occurs suddenly

Accidents or sudden physical problems can be faced at any time. So we have to be prepared for this. Especially mentally. For example, there was an accident. What to do immediately if you see a serious injury? What to do if someone suddenly gets into a fight while walking? What to do immediately if someone is bitten by a snake?

In this case, we have to work patiently. If there is a sudden problem, you need to know how to treat it first.

Suddenly I had a heart problem

-Keep the victim in a position where he can feel very comfortable.

-Sleep in an upright position on the ground. The knees should be raised slightly.

- Be aware of the victim. So he should be kept in the open air.

- Her heart rate, blood pressure, consciousness, etc. should be checked from time to time.

-If a person is having trouble breathing, he should put a pillow on his back and lift it slightly.

- Medicine should be given immediately by contacting the doctor.

- An ambulance should be called immediately as soon as the emergency is felt.

Asthma attack

- To put the person in a chair in a comfortable position. You should not sleep.

- Don't leave the victim alone. Don't crowd around.

-Asthma sufferers always have an inhaler and a relief puff with them, so a relief puff should be given without delay.

If unconscious

- Let's keep the victim in an open-air place. Let's not crowd around.

- It should be made taller by placing two or three pillows on the legs.

-If the hands and feet get cold, they should be warmed. Massage should be done.

- Water, lemon water, etc. should be allowed to drink.

If the bone is broken

- Do not shake around the injured area without support. There should not be any kind of pressure.

- If you have to shake, support the broken place with a cartoon, etc. And, it should be carefully tied with a cloth.

- To reduce swelling and reduce pain, ice should be rubbed on the affected area.

- Do not massage with oil without any assignment.

In case of fire

- If there is a fire in the clothes, do not run here and there, but roll the ground.

- Do not pour water on the burnt person, but wrap it with a blanket.

- The victim should be taken to a safe place and his clothes should be changed.

- Do not make the mistake of applying ice to the burn. Instead, add cold water.

- Ghee Kumari gel should be applied to the burn area to reduce pain or less burning.

In a road accident

-If there is bleeding, the bleeding area should be pressed hard to stop it. Or tied with a clean cloth.

- Accidental person's breathing and heart rate should be checked.

-If you get ahead or spinal injury during a road accident, don't let it move too much.

- If you are very frustrated or restless, you should massage the victim's hands and feet.

When food is not well digested

When our digestive system becomes weak, we start suffering from many diseases. If we do not digest what we eat properly, our body will also get inadequate nutrition. It loses the body's immune system.

People who suffer from gastric, constipation, or diarrhea are more likely to suffer from poor digestion.

The digestive system breaks down food into smaller pieces, such as glucose, amino acids, and fatty acids. These nutrients are then absorbed into your bloodstream and reach different parts of the body.

The process of digestion begins in the mouth, where your teeth grind the food, and the enzymes in the yolk begin to break it down. Then the half-digested food reaches our small intestine.

The food is then sent to the large intestine. And, its useful substances are absorbed by the body. The rest of the food is expelled from the large intestine to be discarded. It is our responsibility to keep such a complex digestive system healthy. So how

Eat properly

Let's always eat on time. Its timing should not be varied. Food should be eaten slowly. It should be swallowed only by chewing as much as possible. If you often suffer from stomach upset or indigestion, you should postpone your mealtime. Food should be eaten 3 to 4 hours before going to bed.

Fiber-rich foods

Fiber is very useful for your digestive system. Soluble fiber absorbs water and your excretion is perfect, which is easily excreted through your intestines. The low fiber in the diet can lead to many digestive disorders, such as constipation, irritable bowel syndrome, diverticulitis, and colon cancer.

Plenty of water

Women need to drink 2.1 liters of fluid and men need to drink 2.6 liters of water every day. If you are sweating due to hot weather or physical exertion, you should drink more.

Intake of Pro Biotics

Probiotics are bacteria that help keep the digestive system healthy. It can also be very helpful in conditions such as diarrhea and irritable bowel syndrome. These bacteria increase the acidity of the intestines and help prevent the growth of harmful bacteria. As yogurt contains probiotics, it will be beneficial to consume it.

Consumption of sour fruits

When you think about improving your digestion, you will not have any unpleasant results. However, lemon juice has traditionally been used for digestion. Both the smell and taste of lemon will help to produce more and more. Like lemons, oranges can be helpful in the digestive system.

Use of herbs and spices

Herbs and spices not only enhance the taste of food but also help your digestion. Both its taste and smell help to create the gastric and urinary tract. For example, coriander, ginger, cumin, chili, chili, and turmeric can increase your bile acid and help digest carbohydrates and fats.

Let's quit smoking

Smoking weakens the muscles below your esophagus. This causes many problems to stop the process of acid formation in the stomach. Similarly, drinking a small amount of alcohol or sitting at the border does not harm your body. However, drinking too much alcohol can increase the production of stomach acid. And, it can invite other digestive problems.

Avoiding fatty foods

It takes a long time to digest high-fat foods, which leads to increased stomach load, and it is advisable to eat low-fat foods such as fish and lean meats instead of high-fat foods.

What is a peptic ulcer?

The abdomen contains a smooth layer of mucus that protects the inner lining of the mucus from the hardening of pepsin and hydrochloric acid. The characteristic of this acid is that it is necessary for digestion, but if the same acid comes in direct contact with other tissues of the body, it can also cause damage.

This is the synergy between the acid and the mucus layer. When this coordination deteriorates, ulcers occur. If a person already has physical or emotional stress, it can aggravate a peptic ulcer.

Ulcers can also be caused by painkillers, such as frequent use of certain medications. Ulcers usually occur in the lining of the stomach and upper lining of the small intestine.

H. pylori bacteria caused by ulcers

The most common cause of peptic ulcer is H. pylori bacteria. Not only is peptic ulcer caused by food and stomach acid, but H. pylori bacteria are also to blame.

These bacteria spread from the direction and wastewater. The problem of bad smell is more in the rainy season than in other seasons. Decreased physical activity and changes in the immune system also help to make these bacteria. Eating lots of starchy and spicy foods as well as tea and coffee can also increase stomach acid levels.

Symptoms of ulcers include acidity, bloating, flatulence, diarrhea, constipation, and vomiting.

Peptic ulcers can also cause respiratory problems. Acid sometimes enters the esophagus due to digestive problems. Someone who has a headache and feels like they have a heart condition. It affects the throat, teeth, breathing, etc.

Timely treatment is essential

Anemia due to peptic ulcer, bleeding when directed and if the ulcer does not heal for a long time, there is a risk of stomach cancer. There is a lack of blood in the body due to internal bleeding.

Holes in the wall of the stomach or small intestine increase the risk of serious intestinal infections. Peptic ulcers can also damage the tissues of the stomach which interferes with the flow of food in the digestive tract, leading to vomiting and weight loss.

What not to do

-If you want to avoid peptic ulcers, do not smoke.

-Stay away from tobacco products.

-Do not consume meat, caffeine, and alcohol.

-Avoid spicy, spicy, and spicy feasts

Do not allow iron deficiency in the body

After giving birth, many women have to go through the problem of malnutrition. As soon as a baby is born, malnutrition affects both the mother and the baby. Malnutrition during and after pregnancy can be fatal for the baby.

Pregnancy is also a cause of malnutrition

Breastfeeding is the first and foremost reason. Breastfeeding mothers need at least 1000 calories daily. Many women are unaware of this, which is why they suffer from dehydration, vitamin or mineral deficiency, and sometimes anemia.

It is very important to take vitamins before and after the birth of a child. Folic acid dissolves in water and is excreted from the body. As a result, most women suffer from anemia due to folic acid deficiency after childbirth. Therefore, foods rich in folic acid such as green vegetables, oranges, lemons should be eaten.

The risk for the newborn

In pregnant women, malnutrition has a detrimental effect on the unborn child. The baby does not develop properly and weighs less than normal at birth.

Malnutrition during pregnancy and low birth weight can have a detrimental effect on the baby which can have various consequences. If the mother is malnourished during pregnancy, the baby should face the following diseases in her life

The child has problems with osteoporosis, chronic kidney failure, heart disease, type 2 diabetes, lung disease, etc.

Problems for the mother

If the mother is malnourished during pregnancy, it can be fatal. Besides, premature birth can lead to problems such as miscarriage.

Women also have many other problems such as infections, anemia, lack of productivity, lethargy, and weakness.

How to prevent malnutrition?

Malnutrition can be prevented by eating a balanced diet. Women should consume adequate amounts of fruits, vegetables, water, fiber, protein, fats, and carbohydrates during pregnancy.

Nutritional requirements

Iron

Iron is very important for making hemoglobin in the body. Hemoglobin is found in red blood cells that carry oxygen throughout the body. If there is a lack of red blood cells in our body, there is not enough oxygen for all the organs.

If you do not consume iron properly, you will gradually become deficient in hemoglobin and you will be anemic. You feel a lack of energy in your body. Your body does not have the strength to fight disease.

Most women feel tired and weak after giving birth. In this case, they should eat iron-rich foods. Women bleed a lot during childbirth and therefore are anemic, so include enough iron in your diet.

Glucose

Glucose is also very important for the proper absorption of iron in the body. It absorbs iron rapidly and provides energy to the body.

After giving birth, many women want to lose a lot of weight. Due to this, they are not allowed to consume a proper diet. This can be harmful. Breastfeeding reduces weight on its own.

While breastfeeding mothers need 300 extra calories daily.

So exercise along with a balanced diet and avoid excess calorie intake. If there is a normal delivery, you can start light exercise shortly after the baby is born. However, the C section does not exercise for 6 weeks.