राष्ट्रिय स्वस्थ रहन महिना: टिप-शीर्ष स्वास्थ्यको लागि पाँच सुझावहरू

यो जनवरी, हामी राष्ट्रिय स्वस्थ रहन महिना मनाउँछौं। यो महिना लामो अवलोकन मूल रूपमा मानिसहरूलाई नयाँ वर्षको लागि उनीहरूको समग्र कल्याण र आत्म-हेरचाहमा ध्यान केन्द्रित गर्न मद्दत गर्न सुरु गरिएको थियो।

हामी उत्तरी डकोटानहरूलाई स्वस्थ जीवनशैली अपनाउन प्रोत्साहित गरेर राम्रो स्वास्थ्य प्रवर्द्धन गर्नका लागि सरल स्वास्थ्य-बढ्दो सुझावहरू र रिमाइन्डरहरूको सूचीको साथमा हाम्रो भूमिका गरिरहेका छौं। हामी तिनीहरूलाई टिप-टप हेल्थ टिप्स भन्छौं।


Many of us love our meat at mealtime, but being mindful of portion sizes and choosing low-fat options for protein, like lean (93% or higher) ground beef or skinless chicken breasts, makes a big difference. Additional protein options include beans, peas, lentils, nuts, seeds and soy products. Adding in other valuable foods like fruits and vegetables can help keep your weight in check and lower your chances of high blood pressure, type 2 diabetes and inflammatory bowel disease. Explore MyPlate from the U.S. Department of Agriculture (USDA) for tips on fruits, vegetables and more healthy food options.

You can find sugar in most processed foods at the grocery store, and it’s important to be mindful of how much sugar you are consuming. It’s easy to consume your calories through drinks and snacks like soda, candy or other treats. Instead, reach for healthier options with less calories and lower amounts of sugar and fats like water or fruit. Having too much sugar in your diet can contribute to health-threatening conditions like heart attacks, gout and obesity.

Occasionally feeling stressed is a normal part of life, but prolonged stress can poorly affect your mental health and weaken your body’s immune system, making you more susceptible to illness. To cope with stress and reduce its harmful effects, get support from family and friends, learn to relax with yoga and meditation or seek help from a therapist if you’re feeling overwhelmed.

If you are feeling overwhelmed or depressed, reach out to your trusted health care provider for help. If you are experiencing a behavioral health crisis, you should call the 988 Suicide and Crisis Lifeline or 211 for immediate help. Both are available 24-hours a day, seven days a week.

Though sleep is central to our health, it’s often undervalued. Chronic sleep deprivation raises the odds for heart disease, diabetes, stroke and many other health issues. Make a habit of getting seven to eight hours of sleep per night. If you still feel tired after a night’s sleep, ask your doctor about getting checked for sleep apnea.

Did you know that 23% of North Dakotans lead a sedentary, or inactive, lifestyle? Research shows that being sedentary is linked to a whole host of medical problems. To stay healthy, stay active! Try getting at least 150 minutes of moderate exercise weekly – if you have a hard time reaching this, just remember that any movement is good for you. Stretch first, lace up your tennis shoes and start down the path, literally, to better health.


याद राख्नु पर्ने एउटा अन्तिम कुरा: एकै पटक धेरै जीवनशैली परिवर्तन गर्ने प्रयास नगर्नुहोस्। यसले अभिभूत महसुस गर्न सक्छ र तपाईलाई अस्वस्थ बानीमा फर्काउन सक्छ। लक्ष्यहरू प्राप्त गर्न सजिलो तर्फ बच्चाको कदम चाल्नुहोस्, र एक्लै नजानुहोस्। आफ्नो हिँडाइमा सामेल हुन एक व्यायाम साथी खोज्नुहोस्, आफ्नो पार्टनरलाई जिममा लैजानुहोस् वा नयाँ साथीहरूलाई भेट्नको लागि कक्षामा सामेल हुने विचार गर्नुहोस् जसले तपाईंलाई जवाफदेही राख्न र तपाईंको निरन्तर सहभागितालाई प्रोत्साहित गर्न मद्दत गर्नेछ। तपाईंले अहिले गर्न थाल्नुभएको साना परिवर्तनहरूले पछि तपाईंको स्वास्थ्यमा ठूलो प्रभाव पार्न सक्छ।

स्लीप एपनिया | मेयो क्लिनिक
हिड्नुका फाइदाहरु | हार्वर्ड स्वास्थ्य
988 – आत्महत्या र संकट लाइफलाइन | NDHHS
स्वस्थ खानाका फाइदाहरु | CDC
भोजन योजना | CDC
क्यालोरी काट्ने | CDC
स्वस्थ व्यंजनहरु | CDC