Top 5 Doctors in the World

Top 5 Doctors in the World. For a healthy life, we should take care of both our body and soul, and we should not forget that our most valuable asset is health. We can protect ourselves against diseases by keeping our immunity high. However, we can reduce the risk of cardiovascular disease by walking regularly. What to do, how to eat and what to pay attention to for a healthy life?

Sunlight

1- Provides Vitamin D

By providing vitamin D to the body, the sun helps prevent  vitamin D deficiency , osteoporosis, premature aging, anemia and immune system diseases. It also accelerates the healing of wounds and infections on the skin.

2- Supports Skin Health

Although long-term exposure to the sun is a major threat to skin health, adequate and timely exposure to the sun prevents many skin problems. The effects of problems such as eczema, acne, dandruff can be eliminated thanks to the sun.

In addition to vitamin D in the sun, nutrients such as phosphorus and vitamin E are effective in healing wounds and skin infections. However, experts emphasize that those with skin diseases should go out to the sun in a controlled and measured way.

3- Prevents Cancer

The sun affects the lung and breast cancer, which are the most common types of cancer, as well as the large intestine, prostate, ovary, etc. It reduces the risk of developing cancer types such as You can easily reduce your risk of developing cancer by taking a short walk in the sun at noon.

4- Prevents Bone Resorption

Vitamin D is essential for tooth and bone development. Vitamin D is required for calcium to be stored in the bones and absorbed from the intestines, but if vitamin D is not enough, calcium is useless.

 

In order to close the vitamin D deficiency in the body, it is absolutely necessary to sunbathe, especially by bringing the inner parts of the arms and legs together with 15-minute vertical sun rays, to make the skin produce vitamin D.

5- Dries up pimples

Sun acne, eczema etc. It contributes to the formation of a clean and bright skin by increasing the skin resistance in diseases and destroying the organisms that cause the disease.

Top 5 Doctors in the World
Top 5 Doctors in the World

Sleep

1. Increases concentration and productivity

Regular sleep and rest are very important for brain functions. Insomnia negatively affects all functions such as concentration, productivity and perception. Studies have shown that regular sleep improves problem-solving ability and memory power.

2. Supports immune system health

Not getting enough sleep and rest causes immune system dysfunction. Studies have shown that people who do not get enough sleep are more at risk of contracting diseases than those who sleep regularly. Therefore, regular sleep and rest should be given due importance to support immune system health.

3. Repairs the body

During sleep, more growth hormone is secreted in the body. Growth hormone is very important for the repair of the places in our body that need to be repaired. In addition, some complex problems can be solved by regular sleep. Because sleep also has effects on creativity and problem solving.

4. Protects heart and digestive system health

Regular sleep and rest make it easier to focus and learn. People who get enough sleep are always fitter and their performance is higher. In addition, there are many studies that reveal that sleep protects the health of the heart and digestive system and prolongs life.

5. Keeps You Younger

We mentioned that more growth hormone is secreted in the body during sleep. This hormone keeps the skin more vibrant, bright and youthful. Growth hormone, the amount of which increases with regular sleep, encourages the production of collagen and elastin fibers, which are very important for skin health; provides moisture to the skin. It is also known that growth hormone positively affects hair and nail health.

6. Regulates stress level

There is a very close relationship between sleep and stress. Regular sleep and rest reduce stress and regulate blood pressure. This means a healthier cardiovascular system. On the other hand, being well rested makes you a more optimistic and patient person. This means that you can cope with life’s difficulties more easily.

7. Increases the quality of life

Regular sleep and rest actually increase the health of the person and his quality of life with all these benefits. There is a lot of research showing that people who get enough sleep live longer than people who sleep less. Regular sleep means; means a longer and higher quality life!

Good Nutrition

1.Weight Loss

Losing weight can help reduce the risk of chronic conditions. If a person is overweight or obese, they are at higher risk of developing several conditions, including:

non-insulin dependent diabetes mellitus

poor bone density

some cancers

All vegetables and fruits have fewer calories than most processed foods. A person who wants to lose weight should not reduce their calorie intake more than they need each day.

2. Reduced Cancer Risk

An unhealthy diet can lead to obesity, which can increase a person’s risk of developing cancer. Weighing in a healthy range can reduce this risk.
Also, in 2014, the American Society of Clinical Oncology reported that obesity contributes to a worse outlook for people with cancer.
However, diets rich in fruits and vegetables may help protect against cancer.

3. Diabetes Management

Eating a healthy diet can help a person with diabetes:

  • manages blood glucose levels,
  • keeps blood pressure and cholesterol within target ranges,
  • Helps prevent or delay diabetes complications.

4. Heart Health and Stroke Prevention

According to figures published in 2017, 92.1 million people in the United States have at least one type of cardiovascular disease. These conditions primarily involve the heart or blood vessels.
According to the Canadian Heart and Stroke Foundation, up to 80 percent of early heart disease and stroke cases can be prevented by making lifestyle changes such as increasing physical activity levels and eating a healthy diet.

5. Health of Future Generations

Children learn about the health-related behaviors of surrounding adults, and parents who model healthy eating and exercise habits tend to pass on them.
Cooking at home can also help. In 2018, researchers found that children who regularly ate with their families ate fewer vegetables and bought less sugary foods at home.
In addition, children who garden and cook at home are more likely to make healthy eating and lifestyle choices.

6. Strong Bones and Teeth

A diet with enough calcium and magnesium is necessary for strong bones and teeth. Keeping bones healthy is vital in preventing osteoporosis and osteoarthritis later in life.

The following foods are rich in calcium:

  • low-fat dairy products
  • Broccoli
  • cauliflower
  • cabbage
  • canned fish with bones
  • bean curd

Exercise

1-You feel stress free

When we exercise, our body begins to release endorphins. Endorphin hormone allows us to calm down physically and mentally. Incorporating exercise into our lives when we are stressed, anxious, stagnant and depressed helps to minimize all of these.

2-Your memory gets stronger

When you exercise, an area of ​​the brain called the hippocampus responds to this activity. The region called the hippocampus is at the center of the memory and learning systems. Studies have shown that regular exercise improves brain structure.

3-Your ability to think increases

Exercising regularly is great for stimulating the mind. When we exercise, the activity levels of our brain cells increase and inflammation decreases. The increase in serotonin, norepinephrine and dopamine hormones during exercise means an increase in memory, concentration and thinking ability.

4-Your self-esteem will increase

When you start exercising, you benefit from all the beauties of exercise. You will eat healthier, maintain your ideal weight, strengthen your bones, improve your skin, and most importantly, have a magnificent posture. With the positive effect of all these, your self-esteem increases. Increasing your self-respect enables you to take a stronger stance towards life.

5-Your concentration improves

Another benefit of exercise is that it increases your focus. An experiment on Dutch school students supports this. In the experiment, it was seen that the attention span of the students could be improved with the lessons placed between 20-minute aerobic exercises.

6-Your creativity increases

Thinkers like Nietzsche stated that walking is very important for developing imagination. Studies have proven this idea. A short walk while contemplating an idea can positively affect this creative process.

7-Mental wear slows down

Recent research shows that being physically healthy slows mental wear. And you don’t need to do such heavy sports. Taking a moderate-paced walk for 30-45 minutes 3 times a week can keep mental wear and dementia away from you.

8-You feel happy

When we exercise, the happiness hormone called serotonin begins to be secreted in our body. This increase occurs in two ways. The first is the increase of serotonin production signals in the brain with motor activity; The second is that regular exercise increases the secretion of tryptophan, the primary substance of serotonin. Although it is not known which of these two causes serotonin secretion during exercise, one of the logical explanations is that the body sends a signal by supporting the production of serotonin neurotransmitters to relieve muscle pain during exercise.

Solid Friendships

1-Mental Health Benefits

Have you noticed that you feel lighter, stress-free and happier after spending time with your close friends? Studies show that support from friends improves mental health, reduces the risk of depression and prevents anxiety. So your friends are actually good for your health and you can feel their support behind you.

2-They are good for heart health

A Swedish study of middle-aged men evaluated the emotional support provided by close people, as well as those who were not very close. It has been observed that these individuals have an effect on the risk of coronary heart diseases. Researchers state that both groups are good for coronary heart diseases in men and provide a protective effect.

3- They Can Fight Diabetes

In studies conducted on 3000 middle and elderly people, it was seen that the risk of developing type-2 diabetes in individuals with a large social circle was lower than people with a narrow social circle. In fact, it has been observed that even reducing one person from the circle of individuals increases the risk of diabetes.

4. May Reduce the Risk of Dementia

Not all friendships are at the same level. Studies show that individuals who feel lonely are at higher risk of dementia, and that doesn’t change even if they’re married. So if you feel lonely even if you have many friends or even a spouse, it is normal that this does not reduce your risk of dementia.

5-They Make You Live Longer

In one study, adults with a strong circle of friends lived longer. In addition, friends can have an impact on negative behaviors such as smoking and alcohol, they increase personal confidence and make it easier for you to deal with difficult situations.

Top 5 Doctors in the World Top 5 Doctors in the World Top 5 Doctors in the World 

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