By Dr Ifeanyi Jude Okafor

July 26, 2020

Mrs Anabel is a middle aged woman, who resides in Lagos, the commercial capital of Nigeria. She woke up one fateful day, felt and looked healthy, did her normal house chores and left for work as usual.

On her way back from work later in the evening, she visited the nearby market and picked a few things to prepare dinner for her family. It was after cooking dinner that she complained of sudden severe headache. Her husband gave her some drugs but her situation did not get better.

That same night, she was rushed to the hospital. Sadly, Mrs Anabel passed away in the early hours of the next day.

Her family, friends and neighbours wondered what could have happened to her because she looked healthy and never complained of any symptoms prior to that day.

The reality from the unfortunate story of Mrs Anabel is that there is a huge difference between “looking healthy” and being healthy.

What does it mean to be healthy?

In the past, health was always viewed as being free of disease or illness. This viewpoint changed in 1948, when the World Health Organization (WHO) defined health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

Although comprehensive, the WHO definition of health has received criticism. Most criticisms center on the word “complete”, which many believe to be absolute, and difficult to measure. Furthermore, some queried whether it is even possible for a person to be without any physical, mental or social challenges.


Consequently, more recently, experts have defined health as the ability of the body to adapt to new threats and infirmities. This new definition encompasses the ability to handle stress, to acquire skills and to maintain relationships. This ability is known as resilience, without which it would be difficult to remain healthy.


They base this definition on the idea that the past few decades have seen modern science take significant strides in the awareness of diseases by understanding how they work, discovering new ways to slow or stop them, and acknowledging that an absence of pathology may not be possible.

How to be healthy

Becoming healthy is a process or journey that involves time, commitment, consistency and a willingness to change.


The tips provided below will help you begin your healthy journey.

1. Eat healthy

What you eat is closely linked to your health. Healthier food choices can help prevent or treat noncommunicable diseases (NCDs), such as diabetes, heart disease, stroke and cancer.

• The WHO calls on everyone to eat a mix of wholegrains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruits and vegetables , with some foods from animal sources (e.g. meat, fish, eggs and milk) every day.

• Cut down on saturated fats. Too much saturated fats can increase the level of cholesterol in the blood, which in turn can increase the risk of heart disease. Reduce or avoid foods containing saturated fats such as the fatty cut of meat, butter, cakes, sausages, cream, biscuits, etc. Instead, opt for healthier monounsaturated and polyunsaturated oils such as olive oil, sunflower oil and corn oil.

• Eat less salt. Do not add salt to already cooked food and avoid high salt foods and snacks. Eating too much salt can increase your chances of having hypertension.

• Drink adequate fluids. This can help with your overall health and minimize fatigue, hunger pangs, headaches and other symptoms of dehydration. It is generally recommended that you drink about 8 glasses of fluids a day but this quantity may vary depending on your body size, activity level, and climate. Healthy fluid choices include water, fresh fruit juice, lower fat milk and lower sugar drinks, including tea and coffee.

• Do not skip breakfast. Some people have the misconception that skipping breakfast will make them lose weight. However, research shows that people who skip breakfast tend to overeat in the course of the day. Some research even suggest that skipping breakfast may be associated with an increased risk of heart disease and stroke as well as all-cause mortality.

• Cut down on sugars. Sugary foods and drinks are high in energy, and if consumed too often can contribute to weight gain.

2. Regular physical exercise

Regular physical exercise is a natural miracle cure that is free, easy to take and has immediate benefits. It can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and certain cancers by up to 50% and lower your risk of early death from all causes by up to 30%.

• The WHO recommends that adults should do at least 150 minutes of moderate-intensity physical activity (such as brisk walking, dancing, water aerobics, riding a bike, hiking) throughout the week, or at least 75 minutes of vigorous-intensity physical activity (such as running, jogging, walking up the stairs, riding a bike fast, swimming fast, skipping a rope) throughout the week.

• Experts recommend that adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better. Even low Intensity activities (e.g. walking, walking a dog, house work, stretching, chair exercise), when performed for at least 30 minutes on 5 to 7 days per week, are also beneficial.

3. Maintain a healthy weight

One tool that can determine if your weight is healthy or not is the body mass index (BMI). The BMI is calculated based on your height and weight and you can use a BMI calculator online to check yours.

Your BMI should be between 18.5 and 24.9. Anything lower than 18.5 is considered underweight and anything higher than 24.9 is considered overweight. You’re obese if your BMI is over 30.

People who are overweight or obese are at higher risk of developing several health conditions, including hypertension, diabetes, stroke, heart disease and some cancers.

If you are overweight or obese, talk to your doctor about a weight loss plan.

4. Adopt healthy lifestyle

• Quit smoking or tobacco use. Smoking and tobacco use are harmful habits that has been linked to many diseases, including long term lower airway disease (chronic obstructive pulmonary disease), heart disease, stroke and certain cancers. If you can’t quit smoking on your own, consult with your doctor.

• Moderate alcohol intake. If you must drink alcohol, limit it to the recommended daily dose. Experts recommend that men should have no more than 2 drinks a day while women should have no more than 1 drink a day. Note that 1 drink is equivalent to 340 mL of beer, 114 mL of wine or 43 mL of distilled spirit.

Drinking too much alcohol regularly can increase your risk of developing serious health problems, including heart disease, stroke, hypertension, certain cancers, liver disease, accidental serious injury, mental illness or brain damage.

• Practice safe sex. Engaging in risky sexual behaviours can put you at risk of sexually-transmitted diseases and unwanted pregnancies. The safest form of sex is between 2 adults who only have sex with each other. If you are unsure of your partner’s status or fidelity, always use a condom during sex.

5. Build a good mental health.

Mental health is the way we think and feel about ourselves and the world around us. A good mental health will help you handle stress better, lower your anxiety, lift your mood, boost your energy and help you feel good about yourself.

The following tips can help you build a good mental health:

• Replace negative thoughts with more balanced thoughts. Dwelling on the negative or ruminating possible bad scenarios will worsen your anxieties and make you feel bad. Challenge your thinking with facts and also see the good side of issues. Dismiss any negative thought or fears that has no basis.

• Slow down and relax. Sometimes we can manage stress better or solve difficult problems if we can take time to slow down and relax. When we relax, it is easier to see problems and solutions clearly. It is easier to manage difficult feelings , and it is easier to see the good sides of things. The way you relax is up to you, but consider breathing exercises, meditation, yoga, reading, physical exercise, etc.

• Find time to have fun by doing things you enjoy. This will help you feel refreshed and feel good about yourself. It will also make it easier for you to cope with stress and other problems.

6. Go for medical check-up often

Why go for medical check-up?

Medical check-up is an essential part of staying healthy. It can help find potential health problems early, when your chances for treatment and cure are better.

How frequent should you go for check-ups?

In the past, most medical groups advocated an annual medical check up for people who are not sick. However, more recently, the American Medical Association and other similar groups have moved away from the yearly check-up. They now suggest that medical check-ups be performed every five years (for adults over 18) until age 40 and every one to three years thereafter.

However, if you are sick or have a known health condition, your doctor will advise you on how frequent you need to go for check-up.

What to expect at each check-up visit?

When you go for a medical check up, you should expect the following from your health provider:

• Initial interview. Your doctor will start by asking you some questions with the aim of knowing you, your personal medical history and family medical history. At this point, you can share with your doctor any question or concerns you have related to your health.


• Vitals check. Your provider will get your blood pressure, heart rate, respiratory rate, and temperature. Also your weight and height will be measured so your BMI can be calculated. This vitals check will provide important information about your state of health.


• Physical examination. Here your doctor will examine your body systems, most commonly your heart, lungs, tummy and any other body system of interest to your doctor based on your medical history.


• Medical tests. Your doctor can order blood tests including diabetes check (blood sugar), cholesterol and lipid profile, full blood count, urinalysis, chest radiograph, liver function tests, kidney function tests, hepatitis tests, certain cancer screening tests and other checks depending on your symptoms, problems or medical history.

In conclusion, from all that has been said so far, it is obvious that health is a dynamic process that goes beyond your look or physique – “I look good” or “I’m not fat”. Another misconception some people have is that they feel they’re healthy simply because “they’ve never been sick all their life” or “they’ve never visited the hospital before”.


Hopefully, someone is convinced to begin his or her healthy journey today.


Join the conversation. Let’s know what you think. You can also ask questions or seek clarification on any of the points raised.


https://www.yourhealthng.com.ng/2020/07/26/are-you-healthy-or-do-you-look-healthy/

Very apt.
The more reason I avoid getting physical with people, you can never know their health status. More like One SLAP One SLUMP One DEATH.

Actually, there is a big difference between looking healthy and healthy. Some people look so healthy but inside They are not. Some people look unhealthy but very healthy from the inside. If I say by my opinion. People who walk daily exercise daily, do Yoga daily, are really healthy and fit.
Thanks
Gustavo Woltmann.

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