Without diminishing any of the factors and larger determinants of our health that we discussed, I consider personal discipline as being particularly crucial, encompassing and largely within our control that it should be given further prominence along the following dimensions:
- Regular physical exercises are beneficial to both our physical and mental health. The benefits include boosting our immune system, thereby making us less susceptible to many illnesses; Control of weight, blood pressure, cholesterol and blood sugar levels which can significantly lower the risks of some chronic conditions. Physical exercises are also associated with promoting better quality sleep and alleviating symptoms of insomnia and sleep disorders. Other benefits include the boosting of brain function, cognitive abilities, memory and focus and the reduction of stress, anxiety and symptoms of depression such as through the production of endorphins that act as natural painkillers and mood elevators.
There are different exercises with varying general and specific benefits. These include walking, jogging, swimming, weightlifting, tennis, badminton, squash, etc. Health professionals will advise on what best suits us given our individual realities.
- Healthy diet and eating habits We eat to get the nutrients that our bodies need. Nutrients make it possible for our bodies to have the energy we require for our activities, growth, body repair and body functions such as breathing, digesting of food and regulating body temperature. A healthy diet is defined as one that is ‘balanced’, giving us all the nutrients that our bodies need. A healthy diet would include required quantities of nutrient-dense foods from all major food groups such as lean proteins, whole grains, healthy fats as well as fruits and vegetables.
A healthy diet would help us maintain weight within acceptable range for our height and healthy sugar and cholesterol levels. Foods rich in antioxidants may reduce the risks of developing cancer by protecting cells from damage and certain vegetables, fruits, and dairy products contain fibres and probiotics that improve digestion and are essential for maintaining good gut health. Similarly, a diet rich in calcium and magnesium is essential for the health of our bones and teeth. Like physical exercises, healthy diet can improve the quality of our sleep, reduce stress levels, improve skin health and probably extend our life span.
- Avoidance of smoking, alcohol drinking, and substance abuse: Cigarette smoking is identified as a cause of respiratory conditions, cardiovascular diseases and various cancers. Alcohol reduces brain function and impairs thinking, reasoning, muscle control and coordination. ‘Excessive’ drinking is a major risk factor for several adverse health outcomes such as high blood pressure, stroke, liver cirrhosis, etc. Avoiding smoking, alcohol and substance abuse benefits us in many ways like keeping the mind clear and reducing risks of developing brain damage; Reducing levels of anxiety, stress, and depression; Keeping body weight within healthy range; Enhancing memory and mental capacity; Improving immune system health, sleeping habits, mood and overall control of life.
- Regular medical checkups: Earlier, we discussed the need to ensure that we have our regular medical checkups irrespective of our age or any underlying health issues. The young and healthy may have a little bit ‘more luxury’ of less frequency but should always remain alert and be alive to it. If at that age range there are underlying health issues, however, then tests and checkups should be more frequent as may be required by health professionals. For the older, regardless of how good or healthy you may feel, it is appropriate you subject yourself to more frequent medical checkups, and the more so if you have some underlying issues.
- Steadfastness in taking prescribed medications: We can have a good regimen of exercises, be steadfast on healthy diets and have regular medical checkups. But we may still have issues we may need to manage and for which medical professionals would prescribe certain medications, exercises and/or dietary regimens. Prescribed medications or regimens should be taken seriously. We should take the right dosages of medications at the right times. In addition to that, we should closely monitor any improvements or lack thereof, each of which should be communicated to the doctor.
Other factors of importance include healthy relationships with our families, friends, and other colleagues; Positive social engagements with the people that we associate with; Management of health risks to do with our work and professions; and Staying on top of our finances.
Building the required behaviours: We need to build each healthy behaviour into a habit through repetition and reinforcements. Unfortunately, sometimes we do the things that may hurt us or fail to do what may help us. Several social learning and behavioural theories do a good job of explaining why we do or are unable/unwilling to do what we should. Icek Ajzen’s Theory of Planned Behaviour is one such that seeks to explain healthy/unhealthy behaviours.
According to the theory, our behaviour (for instance, taking regular exercises) is largely influenced by our intention (to engage in that behaviour). Intention itself is shaped by three factors. First, are beliefs about the likely ‘consequences’ and experiences associated with the behaviour. These are called behavioural beliefs or attitude. Second, are the normative expectations and behaviours of significant others in our lives. These are called normative beliefs. And finally, the perception we have about the presence or absence of factors that may facilitate or hinder our performance of the behavior. These are called control beliefs. To enhance our chances of engaging in a particular behaviour therefore, we need to have a strong positive attitude about the benefits and experiences associated with the behaviour; We need to have people who matter to us to be positive and supportive of the behaviour; And we should be in good stead to be able to carry out the behaviour.
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