adv About Myself
Lifestyle Plan for Md Jillur Rahman
OVERVIEWMd Jillur, the health of your body relies on the health of your cells. This plan will focus on five different strategic areas of health so you can decrease the burden on your cells and allow them to perform their appropriate functions optimally. Integrating this information into your daily life will help you live better and healthier, from the cellular level up.
Your answers indicate that you are already enjoying a healthy lifestyle, but you have even greater wellness goals you want to achieve. Congratulations! Your determination to reach an elite level of health and fitness is impressive. This assessment will provide recommendations for diet, supplementation, fitness, and more to help you up your game.
Your answers indicate that you are already enjoying a healthy lifestyle. Congratulations! Very few people are as active and healthy as you are, and it's clear you are currently doing what it takes to maintain your current health level. If you can integrate a few more healthy habits into your lifestyle, you're sure to maintain this same level of health for years to come. And of course there is always room for improvement-you may find that life is even more fun if you take your health to a new level.
The health of your body relies on the health of your cells. This plan will focus on five different strategic areas of health so you can decrease the burden on your cells and allow them to perform their appropriate functions optimally. Integrating this information into your daily life will help you live better and healthier, from the cellular level up.
Activity
Your assessment scores indicate that you're already an active person, but if you want to achieve optimal health, there are still improvements you can make.Focus on challenging yourself in your workouts. Whatever form of exercise you love the most, take it to the next level. Also, try a variety of sports and exercises to make sure you get the benefits of both cardio and strength training-both are essential for an optimally healthy body.
No matter what your favorite physical activity is, there's a right way to do it and a wrong way to do it. Don't let your form get sloppy. Check yourself, and ask others (r consult a professional) to check you to make sure your form is always correct. That way, you'll benefit even more from the exercises you're doing, and you'll reduce your risk of getting hurt.
Your assessment results indicate that you could benefit from additional weight-bearing exercises and cardio. Cardio will benefit your heart and entire cardiovascular system, while increasing your endurance and burning calories. Strength training will help you build muscle mass and maintain bone density
Toxic Burden
OVERVIEWNo matter how you interpret your personal toxic burden, there's no question that the modern age exposes us to a number of toxins that can build up in our body over time. While it's impossible to avoid all dangerous substances, there are many things you can do to cut down on your exposure.
Two pieces of advice are true for everyone: first, wear gloves when dealing with any substances you wouldn't want to put in your mouth. Think about it-your skin can absorb those chemicals just as if you were ingesting them purposefully. Second, do your best to keep places like your garage ventilated so chemicals in the air aren't so concentrated. You don't want to breathe those chemicals into your body.
LIVING ENVIRONMENT
Because you've indicated that you live in an urban area, you are likely exposed to a great deal more toxins than someone who lives in a more rural area. Dense urban areas are a source of chemical and industrial pollutants that fill the air and your lungs. Some of the most common sources are power plants, industrial production, and vehicle engines.
This unclean air can result in congestion, throat and eye irritation, and respiratory problems, with symptoms growing worse with continued exposure. There's not much you can do about air pollution in the city where you live. However, you should take steps to make sure that your home has the cleanest air possible.
It's very likely that the air inside your home is even more polluted than the air outside. That's because the air in your home contains all the same noxious fumes you'll find outside (after all, that's where the air comes from) but it's also contaminated with volatile organic compounds (VOCs). These VOCs are there because you put them there-with paint, adhesives, chemical cleaners, bug spray, air fresheners, and anything else you spray into the air in your home. These products are filling the air-and your lungs-with toxins.
The best solution, of course, is to control or eliminate the sources of the indoor pollutants or make certain your home has adequate ventilation involving fresh outside air. That means opening a few windows whenever you get the chance. Otherwise, choosing a quality air filter or purifier is an option.
Your body may also be combatting challenges arising from light pollution and noise pollution. Light pollution is mostly a problem if lights are shining in your bedroom window at night while you're trying to sleep. Ideally, you should sleep in complete darkness. Lack of light causes your body to produce melatonin-the hormone that regulates the sleep/wake cycle. Any light during the night can disrupt this production.
If light pollution is a problem where you live, make sure to buy blackout curtains so you can sleep in peace. Noise pollution can also disrupt sleep, so try some earplugs to block out the sounds of the city.
SMOKING
You've indicated that you're a smoker. As you are probably already aware, smoking is one of the worst things you can do for your health. It fills your lungs with carcinogens, lowers your quality of life, and makes your life shorter. If you've tried to quit but haven't been able to, try a different method. There are various different kinds of nicotine-replacement methods, from patches to nasal sprays, so try to find one that's right for you.
WATER
You know it's important to stay hydrated and drink plenty of water, but tap water can contain harmful contaminants that, even in tiny amounts, could affect your long-term health. Heavy metals, pesticides, radioactive substances, dangerous bacteria, antibiotics and other drugs are regularly found in the drinking supplies of developed countries. Your local water supply may also be artificially fluoridated in an attempt to prevent tooth decay. However, fluoride in high levels can actually cause mottled teeth and brittle bones. Check with your municipal water authority to find out if your water is fluoridated.
Consider installing a reverse osmosis or distillation system in your home. These water filtration systems will remove virtually all harmful contaminants and most fluoride from your water. At the very least, use a pitcher filtration system, which will remove pesticides, solvents, chlorine, and some heavy metals. Just be aware that pitcher filters do not remove fluoride.
Diet
OVERVIEW
You know it's true for everyone: having a balance and variety of foods is key to a healthy, nutritious diet. Of course, fad diets come and go, and while some stick around longer than others because of dramatic, temporary results, they all lead to nutritional deficiencies of some type.
So how do you achieve a proper balance while maintaining a healthy weight? What's important is to manage your ratio of carbohydrates, fats, and proteins. For adults, proteins should be between 10 and 35 percent of the diet, fats between 20 and 35 percent and carbohydrates between 45 and 65 percent. And in addition to helping you achieve your weight-loss goals, eating the correct ratio of foods may help you permanently change your eating habits, which can improve your long-term health.
Make sure your diet includes a wide variety of micronutrients as well. You'll find a great deal of these in fresh, colorful vegetables and fruits. Make sure the majority of the food you eat is nutrient dense, as opposed to empty calories from processed food.
VEGETARIAN/VEGAN DIETS
You've indicated that you're a vegetarian or vegan. A vegetarian/vegan diet that's rich in fruits and vegetables can be very healthy-but you also need to make sure you're getting all the nutrients you need to support your health. This isn't hard to do as long as you're getting a variety of foods in your diet. Here are some areas of concern for many vegetarians:
• Protein
Look to beans, legumes, seeds, nuts, and even spinach and broccoli for your healthy protein sources. If you eat soy, try to choose organic, GMO-free versions.
• Vitamin B6
Bananas and avocados are great sources of this vitamin. If eggs are a part of your diet, they can also be a good source of B6.
• Vitamin B12
This can be the most difficult vitamin to get from plant sources. If you consume eggs or dairy, you should be able to obtain enough vitamin B12 from these sources. Strict vegans will need to consume fortified foods to receive adequate amounts of B12. Or, consider supplementation.
• Iron
Eat plenty of spinach, lentils, pumpkin seeds, and other plant sources of iron to keep this component in your diet. To maximize absorption, eat your iron-rich foods with foods that contain vitamin C, and wait a few hours before eating foods rich in calcium. Though calcium is also important to a healthy body, it can limit iron absorption.
• Zinc
Getting enough zinc in the diet should be a concern for vegetarians and non-vegetarians alike. Some plant-based sources include toasted wheat germ, Swiss chard, and lima beans.
• Omega-3 Fatty Acids
Avoiding fish cuts out a major source of omega-3s, so make sure you're getting them from flaxseed oil, algal oil, avocado, or echium.
SWEETS
You've indicated that you have a weakness for sweets, and you're not alone. We all know that too many sweets are bad, but just because you're not chowing down on candy bars and cotton candy doesn't mean you're limiting your intake of sweets.
Often, people don't realize how much added sugar they're consuming from breakfast cereals, sweetened beverages, baked goods, or even the sugar we spoon into foods and beverages ourselves!
Studies (and our own bodies) show that eating too much sugar has serious health consequences, including obesity, high blood pressure, elevated blood triglycerides, and inflammation. And all of these things create their own troubles by increasing your risk for diabetes and heart disease. What's more, eating excess calories in the form of added sugar means you consume fewer nutrient-rich foods, which leaves your body deficient in essential vitamins, minerals, and other nutrients.
Obviously, too many sweets can create an abundance of critical health issues. And if you're not sure of the best way to cut back on your sugar intake, start by cutting back on what you KNOW is sugar, then transform into a "sugar detective" every time you visit the grocery store. Scan every label for the "alternative" words used for added sugars: corn syrup, high-fructose corn syrup, and dextrose.
ORGANIC DIET
You'd indicated that you're trying to abide by a strictly organic diet. Although it's not the only way to lead a healthy lifestyle, it's a sign you care about the food going into your body and the land it was farmed on.
The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products, and meat. Farmers who grow organic produce and meat don't use conventional methods to fertilize, control weeds, or prevent livestock disease. For example, rather than using chemical weed killers, organic farmers may conduct more sophisticated crop rotations and spread mulch or manure or spray coconut oil to keep weeds at bay.
As someone interested in eating organically, it's important for you to know that a growing trend among food companies is to advertise their products as "all natural," confusing many into thinking they're eating healthy, organic food. And although these "all natural" descriptions may not be inaccurate, the term is not interchangeable with the word "organic." Only foods that are grown and processed according to USDA organic standards can be labeled organic. There are also a number of certification organizations out there-look for these labels on your food.
ATHLETIC DIETARY NEEDS
Because of your high activity level, you burn more energy than the average person. Food is the body's source of energy, but what type of foods you're ingesting is key to keeping your body in peak condition.
Start by making sure you're eating a variety of healthy, nutritious foods. And while keeping your diet full of lean proteins helps build muscle and keep the body toned and strong, athletes gain most from the amount of carbohydrates stored in the body.
Complex carbohydrates come from foods such as whole grains and vegetables. Simple carbohydrates are found in fruits, milk, honey, and sugar. During digestion, the body breaks down carbohydrates to glucose and stores it in the muscles as glycogen, and the ability to sustain prolonged, vigorous exercise is directly related to initial levels of muscle glycogen. Therefore, make sure you're keeping optimal levels of complex carbohydrates before performing vigorous activity, and consume simple carbs immediately after. Remember that carb-heavy diets like this require daily physical activity-otherwise unused energy begins to store itself as fat.
Staying hydrated is important for athletes like you. Dehydration can cause muscle cramping, fatigue, and a loss of performance, leaving you unable to perform at optimal levels.
And don't forget: nutritional misinformation can lead to serious health conditions, so talk to your doctor or professional trainer to make sure you're consuming foods that support your performance goals.
You know it's true for everyone: having a balance and variety of foods is key to a healthy, nutritious diet. Of course, fad diets come and go, and while some stick around longer than others because of dramatic, temporary results, they all lead to nutritional deficiencies of some type.
So how do you achieve a proper balance while maintaining a healthy weight? What's important is to manage your ratio of carbohydrates, fats, and proteins. For adults, proteins should be between 10 and 35 percent of the diet, fats between 20 and 35 percent and carbohydrates between 45 and 65 percent. And in addition to helping you achieve your weight-loss goals, eating the correct ratio of foods may help you permanently change your eating habits, which can improve your long-term health.
Make sure your diet includes a wide variety of micronutrients as well. You'll find a great deal of these in fresh, colorful vegetables and fruits. Make sure the majority of the food you eat is nutrient dense, as opposed to empty calories from processed food.
VEGETARIAN/VEGAN DIETS
You've indicated that you're a vegetarian or vegan. A vegetarian/vegan diet that's rich in fruits and vegetables can be very healthy-but you also need to make sure you're getting all the nutrients you need to support your health. This isn't hard to do as long as you're getting a variety of foods in your diet. Here are some areas of concern for many vegetarians:
• Protein
Look to beans, legumes, seeds, nuts, and even spinach and broccoli for your healthy protein sources. If you eat soy, try to choose organic, GMO-free versions.
• Vitamin B6
Bananas and avocados are great sources of this vitamin. If eggs are a part of your diet, they can also be a good source of B6.
• Vitamin B12
This can be the most difficult vitamin to get from plant sources. If you consume eggs or dairy, you should be able to obtain enough vitamin B12 from these sources. Strict vegans will need to consume fortified foods to receive adequate amounts of B12. Or, consider supplementation.
• Iron
Eat plenty of spinach, lentils, pumpkin seeds, and other plant sources of iron to keep this component in your diet. To maximize absorption, eat your iron-rich foods with foods that contain vitamin C, and wait a few hours before eating foods rich in calcium. Though calcium is also important to a healthy body, it can limit iron absorption.
• Zinc
Getting enough zinc in the diet should be a concern for vegetarians and non-vegetarians alike. Some plant-based sources include toasted wheat germ, Swiss chard, and lima beans.
• Omega-3 Fatty Acids
Avoiding fish cuts out a major source of omega-3s, so make sure you're getting them from flaxseed oil, algal oil, avocado, or echium.
SWEETS
You've indicated that you have a weakness for sweets, and you're not alone. We all know that too many sweets are bad, but just because you're not chowing down on candy bars and cotton candy doesn't mean you're limiting your intake of sweets.
Often, people don't realize how much added sugar they're consuming from breakfast cereals, sweetened beverages, baked goods, or even the sugar we spoon into foods and beverages ourselves!
Studies (and our own bodies) show that eating too much sugar has serious health consequences, including obesity, high blood pressure, elevated blood triglycerides, and inflammation. And all of these things create their own troubles by increasing your risk for diabetes and heart disease. What's more, eating excess calories in the form of added sugar means you consume fewer nutrient-rich foods, which leaves your body deficient in essential vitamins, minerals, and other nutrients.
Obviously, too many sweets can create an abundance of critical health issues. And if you're not sure of the best way to cut back on your sugar intake, start by cutting back on what you KNOW is sugar, then transform into a "sugar detective" every time you visit the grocery store. Scan every label for the "alternative" words used for added sugars: corn syrup, high-fructose corn syrup, and dextrose.
ORGANIC DIET
You'd indicated that you're trying to abide by a strictly organic diet. Although it's not the only way to lead a healthy lifestyle, it's a sign you care about the food going into your body and the land it was farmed on.
The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products, and meat. Farmers who grow organic produce and meat don't use conventional methods to fertilize, control weeds, or prevent livestock disease. For example, rather than using chemical weed killers, organic farmers may conduct more sophisticated crop rotations and spread mulch or manure or spray coconut oil to keep weeds at bay.
As someone interested in eating organically, it's important for you to know that a growing trend among food companies is to advertise their products as "all natural," confusing many into thinking they're eating healthy, organic food. And although these "all natural" descriptions may not be inaccurate, the term is not interchangeable with the word "organic." Only foods that are grown and processed according to USDA organic standards can be labeled organic. There are also a number of certification organizations out there-look for these labels on your food.
ATHLETIC DIETARY NEEDS
Because of your high activity level, you burn more energy than the average person. Food is the body's source of energy, but what type of foods you're ingesting is key to keeping your body in peak condition.
Start by making sure you're eating a variety of healthy, nutritious foods. And while keeping your diet full of lean proteins helps build muscle and keep the body toned and strong, athletes gain most from the amount of carbohydrates stored in the body.
Complex carbohydrates come from foods such as whole grains and vegetables. Simple carbohydrates are found in fruits, milk, honey, and sugar. During digestion, the body breaks down carbohydrates to glucose and stores it in the muscles as glycogen, and the ability to sustain prolonged, vigorous exercise is directly related to initial levels of muscle glycogen. Therefore, make sure you're keeping optimal levels of complex carbohydrates before performing vigorous activity, and consume simple carbs immediately after. Remember that carb-heavy diets like this require daily physical activity-otherwise unused energy begins to store itself as fat.
Staying hydrated is important for athletes like you. Dehydration can cause muscle cramping, fatigue, and a loss of performance, leaving you unable to perform at optimal levels.
And don't forget: nutritional misinformation can lead to serious health conditions, so talk to your doctor or professional trainer to make sure you're consuming foods that support your performance goals.
Biometrics and Genetics
Cardiovascular diseases, infectious and parasitic diseases, and cancers are the top leading causes of death in men. While it can be difficult to predict if you will contract any of these diseases, remember that prevention is key. By having regular screenings, exercising, and eating properly, you can lower the risk of developing any of these diseases.
ETHNIC CONSIDERATIONS
Because you are Asian, statistics show you are less likely to have cancer, diabetes, and heart disease. This doesn't mean that you are immune to these diseases, just less likely to develop them. This is due in part to genetic dispositions, environmental factors, weight, diet, and smoking habits. One of the best ways to lower your risks of any disease is to take control. A healthy diet and exercise can help tremendously. Also, regular doctor visits and screenings can help in determining if you are on the path to contracting any of these diseases.
ETHNIC CONSIDERATIONS
Because you are Asian, statistics show you are less likely to have cancer, diabetes, and heart disease. This doesn't mean that you are immune to these diseases, just less likely to develop them. This is due in part to genetic dispositions, environmental factors, weight, diet, and smoking habits. One of the best ways to lower your risks of any disease is to take control. A healthy diet and exercise can help tremendously. Also, regular doctor visits and screenings can help in determining if you are on the path to contracting any of these diseases.
Stress
OVERVIEW
Stress is necessary for life. You need stress to fuel your creativity and learning. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance.
YOUR STRESS LEVEL
Based on your assessment answers, it appears you may be experiencing "chronic stress." If the cause of your stress is not addressed, you could experience, or may already be experiencing, feelings of irritability, anxiousness, and even physical manifestations of your stress, such as tension-related headaches.
Watch out for these signs, as they suggest you are already experiencing higher levels of stress. If you feel like your stress level at any point exceeds what is considered a healthy level, seek a professional's recommendations and practice the proper coping mechanisms. Stress is normal, but left unchecked, it may cause damage to the body and the mind.
Try these tips to reduce your overall stress level.
Keep a stress journal: It may help you identify the regular stressors in your life and help you gain insight into the way you deal with them. As you keep a daily log, you will begin to see patterns and common themes.
Acknowledge ways you currently manage and cope with stress in your life. Your reaction to stress is just as important as the stresses themselves. When confronted with a stressful situation, take a moment to breathe and make a conscious decision to react differently than you normally would.
Don't Overextend Yourself: Know your limits and stick to them. Refuse to accept added responsibilities when you feel as if you're taking on too much. Always remember that it's okay to say "no."
Avoid People Who Stress You Out: If someone consistently causes stress in your life and you can't turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. If you're dealing with a difficult family member, be honest and up front with them about why you are distancing yourself from the relationship. You may find that speaking your mind and letting others know how you feel will improve your relationship with them and reduce your stress even further.
Take Control of Your Environment: If the evening news makes you anxious, turn the TV off. If your commute makes you irritable or nervous, plan your route and allow yourself sufficient time to reach your destination safely and on time without feeling rushed. If you find that large crowds add to your anxiety, stay away from congested stores or shopping malls during peak hours.
Avoid Sensitive Topics: If you get upset over religion, politics, or other hot-button issues, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it's the topic of discussion.
Cut Down Your To-Do List: Analyze your schedule, responsibilities, and daily tasks. If you have too much on your plate, distinguish between the "shoulds" and the "musts." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely.
STRESS AND BEING SINGLE
You're single at the moment, a state that may actually have adverse affects on your health. But while you don't have a spouse to help ease the burden, you also don't have to deal with all the stresses that come with married life.
Because you're single, it's important to learn how to recognize when your stress levels are out of control. The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You don't notice how much it's affecting you, even as it takes a heavy toll. And though you may not find yourself in a committed relationship at the moment, your ability to tolerate stress depends on many factors, including the quality of your relationships. Always be willing to accept support from friends and family.
SLEEP AND STRESS
You've indicated that you're sleep deprived, and this can cause you to feel more stressed. Severe sleep deprivation may also lead to future health problems. Impaired coordination, blurred vision, and general discomfort are just the beginning, but the real danger lies in the brutal assault to your immune system.
Your body needs rest to function properly, stave off infection, and repair itself from the wear-and-tear of the day. Without the proper amount of sleep, your immune system weakens, making it difficult for your body to fend off the various bacteria and viruses that enter your body, heightening the risk for a variety of major illnesses.
It is recommended that you start fixing this problem by establishing a regular time to go to bed and to wake up. Adults are said to need between seven and nine hours of sleep to function properly. However, it's probably a wise idea to determine just how many hours are right for you. Keeping a sleep log for a few weeks may help you accurately determine what's best for you. Regardless of your lifestyle, it is important to establish this routine and stick to it.
If you struggle falling asleep at night, here are a few tips that might help you finally get the rest you need:
• Eliminate any sort of stimulants, including soda or caffeine, from your diet near bedtime.
• Create a regular exercise schedule-physical activity promotes sleep.
• Don't watch television, play video games, or use your computer before or near your bedtime.
• Improve your sleeping environment by keeping any outside light from filtering into your bedroom, lay on a firm mattress, and make sure you have good air circulation.
Training your body to adapt to these new habits and creating a "winding down" routine may seem difficult. But the positive effects on your health and your day-to-day life make getting a few extra hours of sleep well worth the effort.
Stress is necessary for life. You need stress to fuel your creativity and learning. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance.
YOUR STRESS LEVEL
Based on your assessment answers, it appears you may be experiencing "chronic stress." If the cause of your stress is not addressed, you could experience, or may already be experiencing, feelings of irritability, anxiousness, and even physical manifestations of your stress, such as tension-related headaches.
Watch out for these signs, as they suggest you are already experiencing higher levels of stress. If you feel like your stress level at any point exceeds what is considered a healthy level, seek a professional's recommendations and practice the proper coping mechanisms. Stress is normal, but left unchecked, it may cause damage to the body and the mind.
Try these tips to reduce your overall stress level.
Keep a stress journal: It may help you identify the regular stressors in your life and help you gain insight into the way you deal with them. As you keep a daily log, you will begin to see patterns and common themes.
Acknowledge ways you currently manage and cope with stress in your life. Your reaction to stress is just as important as the stresses themselves. When confronted with a stressful situation, take a moment to breathe and make a conscious decision to react differently than you normally would.
Don't Overextend Yourself: Know your limits and stick to them. Refuse to accept added responsibilities when you feel as if you're taking on too much. Always remember that it's okay to say "no."
Avoid People Who Stress You Out: If someone consistently causes stress in your life and you can't turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. If you're dealing with a difficult family member, be honest and up front with them about why you are distancing yourself from the relationship. You may find that speaking your mind and letting others know how you feel will improve your relationship with them and reduce your stress even further.
Take Control of Your Environment: If the evening news makes you anxious, turn the TV off. If your commute makes you irritable or nervous, plan your route and allow yourself sufficient time to reach your destination safely and on time without feeling rushed. If you find that large crowds add to your anxiety, stay away from congested stores or shopping malls during peak hours.
Avoid Sensitive Topics: If you get upset over religion, politics, or other hot-button issues, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it's the topic of discussion.
Cut Down Your To-Do List: Analyze your schedule, responsibilities, and daily tasks. If you have too much on your plate, distinguish between the "shoulds" and the "musts." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely.
STRESS AND BEING SINGLE
You're single at the moment, a state that may actually have adverse affects on your health. But while you don't have a spouse to help ease the burden, you also don't have to deal with all the stresses that come with married life.
Because you're single, it's important to learn how to recognize when your stress levels are out of control. The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You don't notice how much it's affecting you, even as it takes a heavy toll. And though you may not find yourself in a committed relationship at the moment, your ability to tolerate stress depends on many factors, including the quality of your relationships. Always be willing to accept support from friends and family.
SLEEP AND STRESS
You've indicated that you're sleep deprived, and this can cause you to feel more stressed. Severe sleep deprivation may also lead to future health problems. Impaired coordination, blurred vision, and general discomfort are just the beginning, but the real danger lies in the brutal assault to your immune system.
Your body needs rest to function properly, stave off infection, and repair itself from the wear-and-tear of the day. Without the proper amount of sleep, your immune system weakens, making it difficult for your body to fend off the various bacteria and viruses that enter your body, heightening the risk for a variety of major illnesses.
It is recommended that you start fixing this problem by establishing a regular time to go to bed and to wake up. Adults are said to need between seven and nine hours of sleep to function properly. However, it's probably a wise idea to determine just how many hours are right for you. Keeping a sleep log for a few weeks may help you accurately determine what's best for you. Regardless of your lifestyle, it is important to establish this routine and stick to it.
If you struggle falling asleep at night, here are a few tips that might help you finally get the rest you need:
• Eliminate any sort of stimulants, including soda or caffeine, from your diet near bedtime.
• Create a regular exercise schedule-physical activity promotes sleep.
• Don't watch television, play video games, or use your computer before or near your bedtime.
• Improve your sleeping environment by keeping any outside light from filtering into your bedroom, lay on a firm mattress, and make sure you have good air circulation.
Training your body to adapt to these new habits and creating a "winding down" routine may seem difficult. But the positive effects on your health and your day-to-day life make getting a few extra hours of sleep well worth the effort.
Summary
Md Jillur, thank you for taking the True Health Assessment. No matter your age, background, or current level of activity, you should always feel empowered to make positive changes in your daily habits that will help you live a long, healthy, happy life. We hope this report has shed some light on what you can do now to make your future a better one. But it's up to you to take this information and put it to good use.
Based on your assessment answers, your top health risk is your dental health. It's important to be informed about what you can do to keep your teeth, mouth, and gums healthy. Take a close look at your Top Health Risks report-which will give you more background on ways to improve mental acuity the immune system dental health -and be sure to review your personal product recommendations to get a well-rounded understanding of what you can do to improve your health and your top health risk concerns, starting today.
We wish you luck on your way to a healthier future, Md Jillur. Your choices and actions can make a positive difference in your life. Take control now, and love life and live it to its fullest in happiness and health.
Based on your assessment answers, your top health risk is your dental health. It's important to be informed about what you can do to keep your teeth, mouth, and gums healthy. Take a close look at your Top Health Risks report-which will give you more background on ways to improve mental acuity the immune system dental health -and be sure to review your personal product recommendations to get a well-rounded understanding of what you can do to improve your health and your top health risk concerns, starting today.
We wish you luck on your way to a healthier future, Md Jillur. Your choices and actions can make a positive difference in your life. Take control now, and love life and live it to its fullest in happiness and health.
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