Image Source:Artificial IntelligenceHi everyone, Shalom Aleichem!
Good evening GanSist everyone! 
Welcome back to Superwoman Serieswhich is a series that discusses how women can become strong individuals from various sides, both physically, mentally, socially and spiritually.
In the modern era, maintaining health is often reduced to buying the latest vitamins, supplements, herbs or health products. In fact, medical science and public health show that health is not built primarily from the number of drugs consumed, but rather from daily lifestyle.
Medicine has a very important role when it is needed. Antibiotics save millions of lives. Blood pressure medication helps prevent stroke. Insulin is life support for many diabetes sufferers. However, that doesn’t mean that every healthy person needs to take various supplements without a clear reason.
Many supplements are useful in certain conditions, for example when there is a nutritional deficiency that has been diagnosed or based on the recommendation of a health professional. On the other hand, buying various health products just because of advertisements, social media trends, or disease phobias can be a waste. In fact, some vitamins and minerals consumed in excess can actually cause side effects.
Furthermore, the habit of always looking for solutions in the form of medicine can also form a cowardly mindset. A little tired of buying supplements. It’s a little stressful buying herbal sedatives. A little out of shape buys an energy drink. Over time, a mental fear of facing problems appears. In fact, the body is much more appreciative of good habits that are carried out consistently.
Here are 9 simple steps that actually have a strong scientific basis to help maintain health.
Quote:
1. Don’t be too afraid of getting sick
Many people live in excessive fear of disease. Any minor pain is considered a sign of serious illness. Every feeling of tiredness triggers panic. This kind of attitude can increase anxiety and make a person more sensitive to body sensations that are actually normal.
This doesn’t mean we have to ignore the symptoms of disease. If there are complaints that are severe, persistent or worsening, an examination by a health professional is still necessary. However, excessive fear can actually increase stress, while chronic stress is known to affect various systems in the body.
The human body has the ability to maintain health through an incredibly complex immune system, healing processes, and adaptation mechanisms. Don’t take disease lightly, but still use common sense when you need medicine.
Quote:
2. Exercise regularly
No drug can replace the benefits of physical activity. Exercise helps maintain a healthy heart, lungs, bones and muscles, and increases insulin sensitivity. Physical activity has also been shown to help reduce the risk of various infectious and non-infectious diseases, including heart disease, type 2 diabetes, and some types of cancer.
In addition to the physical benefits, exercise also improves mood through the release of various brain chemicals associated with feelings of well-being.
Exercise doesn’t always mean heavy training at the gym. Walking briskly, cycling, swimming, hip-hop, or rhythmic exercise regularly provides enormous benefits if done consistently. Consistency is much more important than excessive intensity but only done occasionally.
Quote:
3. Eat nutritious food
The body is built from the food we consume every day. Protein helps repair body tissue. Carbohydrates are the main source of energy. Healthy fats support hormones and brain function. Vitamins and minerals play a role in thousands of biochemical reactions in the body.
There is no magic food that can make someone healthy instantly. What is much more important is a diet that is balanced, varied and rich in vegetables, fruit, whole grains, quality protein and healthy fats. Real food is almost always better than relying too heavily on supplements if nutritional needs can be met through a daily diet.
Quote:
4. Do good to fellow human beings
Kindness is not only beneficial for others, but also for yourself. Doing good does not always mean providing assistance that hinders human development. One form of assistance that is very valuable is sharing knowledge and skills so that other people become more independent.
Teaching orphanage children school lessons (as in the illustration in this thread)work tips, or performing arts can provide much longer benefits than just solving the problem for a moment. Research shows that prosocial behavior is associated with better psychological well-being, healthier social relationships, and an increased sense of purpose in life.
Helping other people grow also makes you continue to learn and develop your own competencies.
Quote:
5. Try to hone your brain’s creativity
The brain also needs exercise like muscles. Learning a new language, practicing Javanese dancing, reading books, writing, painting, playing a musical instrument, solving puzzles, or learning a new skill helps maintain cognitive function.
Creative activities stimulate the formation of connections between nerve cells that support the ability to think, solve problems and adapt to new challenges. The world is constantly changing. A brain that continues to be trained will be better prepared to face these changes.
Quote:
6. Reduce unhealthy addictions
Addiction does not always involve alcohol or narcotics. Currently, many people are addicted to the internet, pornography, shopping, certain foods, or excessive consumption of entertainment.
The main problem of addiction is loss of control. When most of your time, money, attention and energy is spent on a habit that is actually unproductive, your physical and mental health can suffer. Reducing addiction is not easy, but every small step towards self-control will provide long-term benefits.
Quote:
7. Expand your network of friends
Humans are social creatures. Healthy relationships provide emotional support, broaden horizons, and help a person face various life challenges.
Research shows that social isolation is associated with an increased risk of physical and mental health problems.
However, expanding your friendships doesn’t mean you have to have thousands of friends. A few warm, respectful, and supportive relationships are far more valuable than many superficial ones. A good social environment is often a source of motivation to live a healthier life.
Quote:
8. Strengthen your mentality, not avoid stress
Many people want to live without stress. Unfortunately, real life doesn’t work that way. A certain level of stress is a normal part of life. In fact, through challenges a person learns to become more resilient.
What needs to be built is not a life without pressure, but the ability to deal with pressure healthily. The ability to manage emotions, solve problems, maintain social relationships, get enough rest, and seek help when needed is part of mental resilience.
Being mentally strong doesn’t mean never being sad or afraid. Mental strength is the ability to bounce back after facing difficulties.
Quote:
9. Be diligent in worship
Apart from physical and social aspects, health is also influenced by the spiritual dimension. For women, worship can be a source of meaning, hope and inner peace.
Praying, meditating according to your beliefs, reading holy books, or participating in religious activities can help reduce psychological pressure in some people.
Spirituality is not a substitute for medical treatment when someone is sick. On the other hand, spirituality can work side by side with medical science as a source of strength in facing various life challenges. Whole health includes body, mind, social relationships, and spiritual life.
Quote:
CLOSURE
Being healthy doesn’t mean having a shelf full of vitamins or taking a variety of supplements every day. Medicines and supplements have their place, especially when recommended by a doctor or health professional based on a clear need. However, using it excessively without scientific basis not only has the potential to be wasteful, but can also foster a cowardly mindset.
True health is built little by little through habits carried out every day. Dare to face life without excessive fear, move actively, eat nutritious food, help fellow humans, train the brain, control various addictions, build healthy social relationships, develop mental resilience, and maintain spiritual life are investments whose benefits are much greater than just collecting various health products.
Superwoman is not a woman who relies on instant solutions. Superwoman is a woman who understands that true strength is built from discipline, knowledge, empathy and good habits carried out consistently.
Quote:
SOURCE
American College of Sports Medicine. (2022). ACSM’s guidelines for exercise testing and prescription(11th ed.). Wolters Kluwer.
American Psychological Association. (2023). Stress effects on the body. https://www.apa.org
Centers for Disease Control and Prevention. (2024). Healthy eating for a healthy weight. https://www.cdc.gov
Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2)227-237.
Mayo Clinic. (2024). Dietary supplements: What you need to know. https://www.mayoclinic.org
National Institutes of Health, Office of Dietary Supplements. (2024). Dietary Supplements. https://ods.od.nih.gov
Pressman, S. D., Kraft, T. L., & Cross, M. P. (2015). It’s good to do good and receive good: The impact of a “pay it forward” style kindness intervention on giver and receiver well-being. The Journal of Positive Psychology, 10(4)293-302.
World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization.
World Health Organization. (2023). Mental health: Strengthening our response. https://www.who.int
@vale79791 @strangerfdotnet @jokingwet
