Important and indispensable factors and nutrients to maintain health

Dr. Muhammad Hafez Ibrahim

The American doctor, Jessica Shepherd, who is

years old, explained that she believes in the philosophy of protecting the body from weakness and disease by following a plan and nutritional elements. Dr. Jessica Shepherd said that she notes daily the importance of taking some steps that can slow down chronic diseases, especially after the age of forty. You can decide to get enough of these healthy natural nutrients, as they have been shown to support overall body health and throughout life, boosting immunity, brain development, muscle mass and strength, and bone health. The daily and these steps and elements are:

= Doing simple sports: Because we are busy at work, it may seem that the time allotted for sports is short, so we must exercise as much as the time available. And she is trying to do physical activity between 45 – 45 a minute, which includes walking for more than one and a half kilometers, in addition to lifting weights, stressing that she is interested in strength exercises, because they protect against Osteoporosis.

= Not worrying about eating small things in the diet: The American doctor says that instead of striving for perfection in the diet, a person can eat anything small and see that it tastes good, even if it is not Best for diet. Adding the largest amount of vegetables and fruits and reducing the amounts of red meat.

= Trying to reduce the level of stress and anxiety: There are moments of meditation necessary as there is a close link between psychological, mental and physical health, so you should try to reduce stress level. As stress management is an essential part of a happy person’s practices, stress reduction is possible through meditation practice. And people misunderstand the issue of meditation, thinking that it should be in a special place, knowing that it can be done anywhere. Four more seconds and exhale in another four seconds, especially in the morning to obtain oxygen and pure ozone.

= Medical examinations: Be proactive against diseases because it is possible for medical examinations to detect diseases at an early stage, and that examinations Health is an important part of pre-emptive care. There is no suitable recommendation for everyone, but there are important factors that determine this, including family medical history, and for women it is necessary to undergo tests for uterine and breast cancer. If you are at risk of developing certain types of cancer or other chronic diseases, this gives you a blueprint to track when planning preventive care. Bones and teeth, which makes this mineral important for healthy bones and teeth. Calcium helps muscles contract, aids in blood clotting, and helps our brains and nerves communicate with each other. Dairy products such as milk, yogurt, and cheese are among the most calcium-rich food sources, along with leafy greens.

= Eating Proteins: Proteins provide the building blocks for every cell in the body such as muscle, bone, hormones, antibodies, etc. Consuming 0.8 to 1 g/kg of high-quality protein per day helps in It builds muscle and may help you feel fuller for longer between meals. Eggs are an excellent source of protein, and foods such as dairy products, chickpeas, cheese, peanuts and almonds are also rich in protein.

= Take in Omega-3 fatty acids: These unique fats found mainly in seafood, nourish our brains and keep In terms of visual acuity, fatty fish is an excellent food source of omega-3 fatty acids, and is also found in some plant foods, such as some vegetables, nuts, and seeds.

= Selenium: Selenium acts as an antioxidant nutrient to protect cells from damage caused by it. Free radicals. This mineral is also important for reproduction and proper thyroid function. Milk contains about 8 mcg of selenium per cup. Apart from this, foods like bananas, cashews, lentils, and spinach are also rich in selenium.

Choline: Our brains and nervous system depend on choline, a chemical compound necessary to enhance memory capacity, improve mood and control muscle, but most of us do not consume enough of it, especially pregnant women, who need an extra amount of choline to help in the growth of their children, and food sources are The main nutrient for choline is mainly from animal foods such as meat, poultry, fish, dairy products and eggs.

= Zinc: Keeps immune cells strong and healthy and aids in wound healing Zinc is also essential for proper growth and development, especially during phases of choline. Childhood, adolescence and pregnancy, red meat is an excellent source of zinc and for vegetarians, foods such as chickpea seeds, lentils, and beans also contain large amounts of zinc.

= Fluids and electrolytes from sodium, potassium and chloride : staying hydrated is important Essentially, drinking water helps lubricate joints, maintains healthy cells and tissues, flushes out toxins and waste, and regulates body temperature, especially when you’re sick. Consuming fluids that contain electrolytes, such as sodium, potassium, and chloride, helps the body retain fluids for better hydration. Many foods and drinks contain electrolytes including leafy green vegetables such as spinach and kale, and fruits such as bananas, prunes, and dried apricots. Apart from this, beans, lentils, and nuts also contain significant levels of electrolytes.