The health triangle is a tool that depicts the overall well-being of the person. It is made up of three sides, each of which represents an important aspect of one's overall health: physical, mental and social. The physical part indicates biochemical well-being and how to safeguard the body from disease and injury. The mental part includes the psyche and how certain emotional states are processed, such as anxiety and stress. The social part indicates one's status within a larger community, made up for example of friends and family. By strengthening each side of the triangle, you will have the opportunity to live a healthy and peaceful life.
Steps
Part 1 of 3: Safeguarding Physical Health
Step 1. Eat a healthy diet
A balanced diet promotes physical well-being. Generally, it involves the consumption of the following food groups:
- Unrefined grains, such as bread, pasta, and brown rice
- Lean meats, such as chicken, pork, and fish
- Vegetables, including spinach, broccoli and peppers, rich in vitamins and antioxidants
- Fruits, such as berries, oranges, apples, and bananas
- Low-fat or non-fat dairy products, such as milk, yogurt, and cheese
- Other protein-rich foods, such as eggs, beans, and legumes
- Vegetable soups.
Step 2. Limit your consumption of junk foods
Foods to eat infrequently or in moderation include sodas, stir-fries, high-fat dairy products, sugary foods, such as cookies, sweets, and cereals. Excessive consumption of high-calorie foods could lead to overweight or obesity, increasing the risk of heart disease, diabetes, and other serious health problems.
Also, you should limit your intake of caffeine and alcoholic beverages
Step 3. Stay hydrated
Water is a fundamental element for physical well-being. Regulates body temperature and keeps joints lubricated. It also helps remove toxins from the body through urination and bowel activity.
- Daily water requirements vary from person to person, but general guidelines suggest that men drink 13 glasses of water a day, while women drink 9.
- To get used to increasing your water consumption, fill a bottle and keep it on your desk. Seeing it in close proximity will give you an incentive to drink it, but you can also configure your phone or computer to notify you every half hour to take a sip.
- If you have a habit of consuming fizzy drinks, try replacing them with sparkling water. Thanks to its effervescence, you will feel like you are drinking a soft drink, without however consuming the sugars or harmful chemical additives contained within it.
Step 4. Get moving
To enjoy the benefits of exercise, you don't need to train to take part in a marathon. Half an hour of moderate or intense training (for example, brisk walking, running, swimming, or hiking) 4-5 times a week is the recommended frequency for most people.
- Physical activity helps you lose weight and reduce the risk of heart disease, diabetes, chronic fatigue, and even some types of cancers, such as endometrial and lung cancer.
- It will likely take some time before you find something you really like. Try various activities: walking, running, swimming, yoga, pilates, dancing. You can also consider team sports, such as soccer, basketball, soccer, and softball. Gyms and sports clubs may organize courses and teams, but you can also use an exercise tutorial on DVD or YouTube.
- Don't throw in the towel right away. It will take time for the muscles to adapt to work. Hold on for at least a month before moving on to something else.
Step 5. Get 7-9 hours of sleep every night
Sleeping uninterrupted all night offers numerous benefits from a physical point of view: for example, it strengthens the immune system and improves the ability to concentrate and perform daytime activities.
- If you can't get a good night's sleep, try establishing a routine that accompanies you in the hours leading up to sleep. Wash your face, teeth and listen to some soothing music. You could read a book in bed before falling asleep. By repeating this pattern, you can prepare your body for sleep.
- Improve environmental conditions. If you feel hot, turn on another fan or remove a layer of blankets. If you live on a noisy street, try using a white noise generator to muffle outside sounds. Use strong enough curtains to block out light from nearby street lights or buildings.
Step 6. Shower regularly
Done every day, it will allow you not only to feel fresher, but also to take care of personal hygiene. Use water and bubble bath when you wash.
Step 7. Wash your hands
One of the most effective ways to prevent the spread of disease is to wash your hands regularly. In this way, the transmission of diarrhea, flu and other infections is reduced.
- Make sure you use warm water, antibacterial hand soap (in solid or liquid form), and a clean towel to dry yourself.
- Wash your hands before cooking, before putting on contact lenses or using any medical treatments, such as bandages and patches on the skin.
- Wash them after you've gone to the bathroom, taken out the trash, blown your nose, touched raw meat and eggs, or animals.
Step 8. Think about oral health
Brush your teeth in the morning and evening, brushing them for two minutes. Use a fluoride-based toothpaste. Your dentist may ask you to wash them after each meal or 3 times a day, so always follow their directions.
- You can buy toothpaste and toothbrush at the supermarket and pharmacy.
- Use dental floss. Also, you should use dental floss to remove bacteria and protect your gums from infection. Take a piece and wrap one end on the index finger of the right hand and the other on the index finger of the left hand. Swipe it between your teeth, moving it up and down, to thoroughly clean the gaps between your teeth and gums.
Step 9. Take care of your skin
The skin is the largest organ in the body, so it is important to take care of it. Always apply sunscreen before going out and undergo regular skin exams or dermatological visits.
See your doctor right away if you notice a never-before-seen mole or skin growth. Melanoma (skin cancer) is one of the most common forms of cancer and can spread to other parts of the body if not treated promptly
Step 10. Get regular medical examinations
You should schedule an annual visit to your doctor dedicated solely to checking your blood pressure, cholesterol, weight, reflexes and any other values that confirm your state of physical well-being.
- If you are a woman, you should also have annual visits to the gynecologist.
- If you have had several cases of a particular disease in your family - such as diabetes or lung cancer - you should see your doctor to monitor the situation and know what to do to prevent it from developing.
Part 2 of 3: Safeguarding Mental Health
Step 1. Treat mental disorders as seriously as you treat physical ones
Just because the manifestation of a state of mental illness is not as visible as that of a disease that affects the body, we must not overlook the signs of anxiety, stress and depression. Typically, symptoms of poor mental health include:
- Anger or irritability
- Cry;
- Feeling helpless or unable
- Feeling detached or emotional numb
- Loss of appetite or decreased sexual desire
- Loss of interest in anything that once excited you.
Step 2. Make time for activities that make you feel good
You are probably very busy between work, home and everything in between. However, maintaining mental health also means carving out the time to dedicate yourself to things that relax and put you in a good mood.
List everything you enjoy doing in your free time. Maybe you love photography, reading detective novels, or trying new recipes. Whatever it is, set aside at least one hour a week to relax and think about yourself
Step 3. Practice deep breathing
A few long, relaxing breaths can help you regulate your body's reaction to stress.
Inhale by lowering the diaphragm (which is located under the stomach), ie "inflating the belly". Hold your breath for 5 seconds. Then, exhale so that the diaphragm rises and relaxes
Step 4. Use meditation as a spiritual practice
Thanks to meditation you can clear your mind and focus only on the breathing and rhythm of the body as you inhale and exhale.
- Find a comfortable space to sit or lie down while focusing on your breath. If you don't feel comfortable sitting still, try going for a walk and just focus on your surroundings.
- If you tend to "think too much" or are overwhelmed by anxiety, especially before going to bed, meditation allows you to clear your mind of negative thoughts and focus on your breathing.
Step 5. Exercise
In addition to being beneficial for the body, exercise can also relieve symptoms of anxiety and depression. The endorphins produced during training help improve mood and keep depressive symptoms at bay.
Many forms of exercise - such as yoga and tai chi - combine the benefits of physical activity with those of deep, meditative breathing. They are a great way to calm the symptoms of anxiety and stress
Step 6. Consult a mental health professional
While you shouldn't have to delay with acute depression or anxiety, you can seek treatment for seemingly milder episodes of stress. A psychotherapist or psychiatrist can offer you useful tips for managing stress and safeguarding your mental health.
Part 3 of 3: Improving the Health of Social Relations
Step 1. Create your own community
The health of social relationships is sustained thanks to the network of affections, made up of friends and family. They are people from whom we can receive support, be guided and with whom we can share the joyful moments of life. They offer a sense of belonging necessary for our well-being.
- Keep in mind that you don't need to surround yourself with thousands of friends to be happy. Even one or two, as long as they are sincere, can provide you with good support.
- Try creating social networks that allow you to meet people in person. Attending a course, a literary club or a sports association means having various opportunities to make friends.
Step 2. Connect with people you have common interests with
If you're looking to make new friends, join a group where you can cultivate a hobby or skill that interests you. For example, you might consider an association that organizes excursions or a creative writing group.
Search local groups on Facebook or MeetUp to join people who have the same passions as you
Step 3. Volunteer
Another great way to improve the health of your social relationships is to make a contribution to your community. In this way, you will be able to meet new people and, at the same time, strengthen your sense of belonging to the city in which you live.
Volunteering has been shown to offer enormous benefits to people who practice it, especially from the point of view of psychological well-being and the sense of social integration
Step 4. Get back in touch with people you already know
Maybe you want to get to know a colleague. Invite him for a coffee. If there is a friend you haven't talked to for months, take the initiative and call her or send her an e-mail to find out how she is.
- Cultivating existing friendships has been shown to be a source of enormous happiness for people. Joy, contentment and a sense of social belonging are the main ingredients for improving interpersonal relationships.
- Remember that in order to have a peaceful social life, it is not necessary to surround yourself with many friends. In order for greater benefits - including extending the average life expectancy - to be achieved, the quality of relationships is more important than having superficial relationships with mere acquaintances.
Step 5. Organize social events
Whether you're looking to make new friends or rekindle old ones, consider organizing events and nights out at home when you have the opportunity to nurture connections with others. Invite new friends over for dinner (you can organize a party if you don't want to cook for many people). If you don't have space, consider making cocktails and appetizers.
You can also propose something simpler, like going to the cinema or a concert, having lunch or dinner in a new restaurant or having an aperitif
Step 6. Don't back down
Likewise, don't deny yourself the opportunity to meet new people. If you're invited to a party, accept it even if you don't know anyone.
Be willing to try new things. If someone offers you to go to a new restaurant or a show you've never been to, don't hesitate. Even if that's not exactly what you want to do, your resilience will reward you by letting you get to know other people
Step 7. Express sincere interest in others
One of the best ways to make friends is to show interest in others. When you meet someone, ask them about their hobbies, goals, plans, and what they're passionate about.
- Look your interlocutor in the eye. Smile at him and be kind and generous towards him.
- Don't say goodbye just because at first you have the impression that a person is different from you (maybe they have a different political or religious outlook from yours). Although he seems to think completely the opposite, he could still turn out to be a sincere and wonderful friend.
