Whatever our current condition, whether in terms of health, financial, mental, economic, or social, there are many ways to (more) control health. No one is too young or too old to learn good, healthy habits.
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Method 1 of 4: Controlling Physical Health
Step 1. Consult a doctor about health care
Maintenance of general health and an emphasis on good physical and mental condition will help you take control of your health. Tell your doctor that you want to schedule a medical check-up to determine your risk of developing certain diseases. Health check-ups are especially important for older people, homosexual men and women, pregnant women, people with cancer, and people with diabetes. Before the scheduled examination, consider preparing by doing the following:
- Write down the reasons for your desire to create a health care plan. That way, you can start your doctor's consultation with a clear foundation.
- Make a list of goals in terms of health. For example, you might want to lower your blood pressure, lose weight, or control your diabetes.
Step 2. Make a health plan with your doctor
Having a plan to follow is helpful and serves as a short-term goal to keep you motivated. Ask your doctor to help you break down each goal into easier steps that you can start practicing right away.
- Health control is an effort that takes one to five years, depending on your current health condition. Your plan should include specific goals you want to achieve in one to five years, and should be broken down into smaller, easier goals to achieve over a monthly or quarterly period.
- Your plan is a starting point and is not rigid. If something happens or if your life changes, update the plan.
- Use a journal to track short-term and long-term goals, and to see if you've reached them. If the goal cannot be achieved, find out the reason and replace it with a new goal.
Step 3. Have regular checkups so you always know if there are health problems
The health plan should include regular checkups and tests for cardiovascular disease, hypertension, and cancer. Discuss what tests you should take and how often you should take them.
- Cardiovascular disease should be checked when you are 20 years old and thereafter every ten years. A good risk stratification tool is the Framingham risk score. Major risk factors for heart disease include diet, smoking, hypertension, dyslipidemia, obesity, physical activity, and diabetes mellitus.
- Hypertension examination is recommended for adults over 18 years.
- Diabetes examination is usually recommended for people who have complaints of dyslipidemia and hypertension.
- Your doctor may recommend screening for breast cancer, uterine cancer, colorectal cancer, and other types of cancer depending on your risk factors. Cancer prevention includes avoiding tobacco, being physically active, maintaining weight, eating fruits and vegetables, limiting alcohol consumption, protecting yourself from sexually transmitted diseases, and avoiding sun exposure.
- Also, make sure you get the latest immunizations and discuss any specific needs with your doctor.
- The maintenance of psychosocial health is also important. Talk to your doctor about checking for conditions such as depression and anxiety.
- Finally, health issues that also need to be considered are osteoporosis and vascular disease.
Step 4. Get rid of negative influences
We usually have good intentions to become healthier, but those intentions are shaken by negative influences in life. Negative influences can hinder our efforts to achieve our goals. If you want this plan to work, you have to slowly remove the negative influence.
- Make a list of everything in your life that you think is a negative influence. In particular, think about the impact it has on health.
- Look at the list and rank the effects from easiest to most difficult to remove.
- Then, slowly remove the influences on the list one by one.
- You don't need to remove all of those influences at once. Slowly remove as many negative influences from your life as possible.
- Examples of negative influences that you may need to include in your list are providing fast food at home, always passing the convenience store to buy chocolate, going to drive thru fast food restaurants, staying up late, being disorganized, people who like to bring donuts to work, friends who don't value your goals, etc.
Step 5. Drink enough water and other fluids
The human body consists of 60% water. Therefore, water is vital for a healthy body. Water can remove toxins from the organs and carry essential nutrients to the body's cells. Lack of water can cause dehydration so you feel tired and then negatively affect vital systems. Men need about 13 cups (3 liters) of drinks a day and women need 9 cups (2.2 liters) of drinks a day.
- This is the amount all drinks consumed in a day, not only water. All types of fluids can meet the needs of the body, but certain drinks (such as water) will work better and faster.
- You don't need to physically measure your daily water intake, just make sure that you drink enough fluids if you feel thirsty until the thirst goes away.
- Remember that water will leave your body when you breathe, sweat, and urinate. If you pass water more frequently or for longer periods of time (such as when you are sick or exercising), you will need to drink more fluids to replenish the water you lost.
Step 6. Get enough sleep
Adults between the ages of 18 and 64 need 7 to 9 hours of sleep each night. Adults over the age of 65 need 7 to 8 hours of sleep each night. The length of your sleep can affect your mood, energy, and long-term health. In addition to getting enough sleep, there are some basic sleep "rules" to follow:
- Stick to the same sleep schedule every day, including on weekends.
- Create a bedtime routine that you do every night, without exception.
- Make sure your bedroom is dark, quiet, and cool.
- If you don't sleep well, consider buying a new mattress or pillow.
- Avoid drinks containing caffeine a few hours before bedtime.
- Use the bed only for sleeping (and making love).
Step 7. Exercise regularly
To lead a healthy life, adults should exercise at least 150 minutes of moderate intensity (2 hours) per week, or high intensity of at least 75 minutes (1 hours) per week. The combination of moderate and high activity each week is also great.
- Physical activity should be done in a period of at least 10 minutes, and should be evenly distributed throughout the week.
- To maximize the benefits of physical activity, increase moderate activity to 300 minutes (5 hours) per week or vigorous activity to 150 minutes (2 hours) per week.
- In addition to these aerobic activities, adults should also do muscle strength training at least twice a week.
Step 8. Enjoy your meal
Sometimes we eat too much food just because we're not really paying attention. Usually it happens because we eat while doing other things, like working or watching TV. Instead of eating with your mind in another direction, dedicate mealtimes to just eating. Sit away from distractions and enjoy your meal. Eat slowly.
- If you can eat more slowly, you will be able to "read" your body's messages better. When your body says it's full, stop.
- Over time, you should be able to figure out how much you can eat and you'll just take that amount to your plate. Before you know it, save leftovers for the next meal or for someone else.
Step 9. Visit an ophthalmologist every year
An eye exam can detect more than just vision problems. An eye exam can actually detect symptoms of diabetes, hypertension, and rheumatism. Having your eyes checked once a year will help ensure you are using the right aids (glasses, contact lenses) with the right prescription so you can see clearly.
- Not wearing glasses when you have to or not wearing eyeglasses prescribed by an eye doctor can cause health problems such as headaches. The right aids can help prevent many health problems.
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In addition to regular eye check-ups, protect your eyes every day with these habits:
- Wear sunglasses when outdoors, whether it's hot or not. And wear a hat with a wide brim to block out the glare.
- Always wear eye protection when doing hazardous work.
- Wear protective eyewear when playing sports.
Step 10. Visit the dentist every year
A healthy body also means a healthy mouth with healthy teeth and gums. Visiting the dentist at least once a year will help ensure that your teeth and gums are in good condition. A visit to the dentist also helps identify medical problems early on. As with vision, many diseases can be detected from a dental examination before other symptoms appear.
- Good dental hygiene means that you should brush your teeth and floss regularly.
- Ideally you should brush your teeth after every meal, but at least once a day, right before bed.
- You should floss once a day, after brushing your teeth and right before bed.
Step 11. Quit smoking
If you are a smoker, one of the healthiest actions you can take is to quit smoking. It's never too late to stop. Quitting smoking can be done right now and at any age.
- Quitting smoking immediately has a positive impact on health such as reducing the risk of heart disease, cancer, and respiratory problems.
- If you are a heavy smoker, you can save quite a bit of money that can be used to buy other necessities.
- Try finding a smoking cessation support group or organization in your city so you don't have to do it alone.
Method 2 of 4: Maintaining Mental Health
Step 1. Establish and maintain healthy relationships
Relationships with other humans are beneficial for your mental health. Friends and family can help lower stress levels and improve overall health. This relationship can make you feel supported and valued, which in turn will help you feel happier and less lonely.
- Personal relationships are very beneficial for health. For example, loneliness can increase high blood pressure and human relationships can prolong life.
- Relationships with friends and family have to be supportive to you, or they won't do any good. At the very least you should have some friends or family who can make you feel comfortable, say anything without being judged, ask for help solving problems, feel valued, and taken seriously.
- If you're looking to make new friends, consider ways such as enrolling in an interesting course, joining a book club, participating in a hiking club, or volunteering at a nonprofit.
Step 2. Help others
Helping others is not only beneficial for the person being helped, but also has a positive impact on you. Helping others can increase your level of happiness, make you feel lucky, facilitate relationships with others, make you feel needed and useful, reduce anxiety, and give life purpose.
There will always be charities and nonprofits that need volunteers to help do any kind of work you can think of. However, that is not the only way to help others. You can help carry the neighbor's groceries or clean the front of the neighbor's house that is muddy due to heavy rain
Step 3. Reward yourself
Give yourself frequent opportunities to feel good, happy, and satisfied. For example, laughter can reduce pain, help relax muscles, reduce anxiety, and help the lungs and heart. Some other things you can do at any time to make your life more enjoyable are:
- Read joke books when you feel sad or bored.
- Putting a photo collection where you can see it to give a positive energy boost.
- Watch comedy shows on TV or the cinema, or listen to them on the radio while you drive.
- View silly photos or videos on the internet.
- Laugh at yourself and the awkward situation you find yourself in.
- Color a coloring book for adults, or have a coloring party with friends.
- Sign up for a course or activity you've been meaning to try, such as a pottery or glass coloring class.
- Have a spa treatment, such as a pedicure, massage, or facial (or all three)
Step 4. Pay attention to your spirituality
Spirituality does not always mean religion. Spirituality can mean understanding (or trying to understand) your purpose in life or the meaning of your life. In general, spirituality helps you believe in a greater power, gives life purpose or meaning, helps understand suffering, helps you relate to others, and reminds you that there is good in this world.
- You can pay attention to spirituality by worshiping according to your religion and also by feeling His presence in the universe.
- Meditation such as deep breathing, sensitivity exercises, visualization, and mantras can help you focus your energy and add to your calmness.
Step 5. Learn better strategies for solving problems
Life is not all happy and positive. Taking control of your health also means learning how to deal with problems by developing strategies that will help you understand and deal with them, and then feel better. There are several habits you can develop to help deal with negative things in life, including:
- Write down thoughts and feelings related to the bad event. Take this opportunity to share your feelings (in writing). Once you've written it down, you'll feel better because you can organize your thoughts and release the stress you're feeling because of the situation. Ideally, you'll be able to distract yourself from the situation and forget about it.
- If your problem is more logistical than emotional, deal with it like you would any other problem. Write down what the problem is and any solutions you can think of. Assess the pros and cons of each solution. Choose the solution that works best for you and reinforce the positive reasons behind choosing that solution. Then, do it.
- Sometimes we worry about problems more than we "should". This is not what we want, but it is unavoidable. When you find yourself worrying too much about a situation, take a break and ask if the worry is realistic. Is it possible that some aspects of those concerns are actually exaggerated?
- Realize that you can't spend all day, every day worrying, so if you have to worry, set aside a specific time of day for it. Then, after that worrying time has passed, stop and think about the good things in your life to remind you that things are not as bad as they seem.
Method 3 of 4: Growing Old Healthy
Step 1. Review your medications regularly
Regularly consult with your doctor or pharmacist to make sure your medicines are having a good effect on your health. Also, check with your doctor or pharmacist every time you get a new prescription or buy an over-the-counter medication to make sure there are no negative drug interactions.
Step 2. Have your hearing checked annually
Make an appointment with an audiologist at least once a year for a hearing check. If your hearing has changed since your last visit, make sure you get or update a hearing aid that fits your needs.
Step 3. Do a check to see if there is any danger in your home
Pay attention to your home and remove any hazards that might result in an injury or a fall. Make sure all parts of the house have good lighting. Make sure the railing is strong and secure. Put bars and handles in places where you can fall (e.g. bathroom, kitchen, etc.).
Step 4. Participate in the Chronic Disease Management Program (Prolanis)
Prolanis is a program developed by BPJS Kesehatan that can be used by people who suffer from chronic diseases. This program will help you achieve an optimal quality of life as a person with chronic diseases such as diabetes and hypertension.
Look for information at your local BPJS office if you are interested in joining this program
Method 4 of 4: Helping Children to Live Healthy
Step 1. Change your child's eating habits
93% of Indonesians eat less fruit and vegetables. Children should not only be encouraged to eat fruits and vegetables every day, but also should be told to eat “whole” foods. Fast food and processed foods should be avoided as much as possible. Children should be encouraged to eat home-cooked meals and foods cooked from natural ingredients.
One of the quickest ways to eat healthier is to reduce the calories consumed from beverages such as soda, juice, energy drinks, milkshakes, etc
Step 2. Encourage the child to do physical activity
Children need at least 60 minutes of physical activity every day to stay healthy. However, 60 minutes of activity does not have to be achieved at one time, the child can break it down into shorter activities, for example 10 to 15 minutes at a time.
- Let the child play outside as often as possible, regardless of the weather or season.
- Parents should take part in physical activities with their children. Not only does this act as a booster and a way to strengthen bonds, but because exercise is great for adults too.
- Set family physical activity goals that must be achieved together. Take part in charity events such as marathons or family walks.
Step 3. Make sure your child is getting enough sleep
Children need between 9 and 10 hours of sleep each night in order to have the energy to be active. Sleeping less than 9 to 10 hours can affect a child's ability to think, learn, and make decisions. Lack of sleep also has a physical impact on children, namely an increased risk of obesity, diabetes, high blood pressure, heart disease, and depression.
- Help your child get enough sleep by creating a bedtime routine or ritual. Set a specific bedtime that must be adhered to each night, including on weekends. Avoid computers and TV an hour before bedtime. Fill the hour before bed with relaxing activities like brushing your teeth and reading a book.
- Children and adults should rest in a dark room in order to sleep well. Ideally, a child's bedroom should be as dark as possible and the bed should only be used for sleeping.
- Avoid big meals before bed. This will not only prevent stomach pains that might keep the child awake, but also help prevent nightmares. It's also best if your child doesn't drink a lot before going to bed so he doesn't have to get up in the middle of the night to go to the bathroom.
Step 4. Set limits for the use of electronic devices
Technology of any kind-TV, video games, computers, cell phones, etc.-should be restricted to daily use. Once that daily limit is reached, encourage your child to engage in physical activity instead, without technology.
Areas such as dining tables should be designated as “technology-free zones” that prohibit the use of electronic devices, applicable to both children and parents. In that zone, face-to-face communication (the old way) must be fostered
Step 5. Teach internet etiquette to children
Many children today do not know the world without the internet. They interact, play and learn on the internet. But children can also use the internet and must understand how to behave properly in the internet community.
- Parents should be role models for good communication on the internet. Kids love to imitate adults, so if she sees you swearing and being rude online, she's more likely to do the same. If he sees you being kind and friendly, he will follow your ways too.
- Teach about bullying on the internet. Don't hide stories about children being bullied on the internet, instead tell them stories and talk about them. Discuss how the child should react in a similar situation (i.e. by telling parents or teachers, don't post photos or personal information, etc.).
- Learn about the software and apps your child uses or on their phone, and understand how each of them works and functions. Don't just rely on what children say about their activities on the internet.
