An Intro to Health and Wellness

This guide introduces practices and terms that can help with making informed decisions about your wellbeing. It covers hygiene, hydration, nutrition, sunlight, physical activity, and sleep. Information is provided to introduce some basic functions of the body, recognize common health considerations, and learn where to find reliable information when questions arise.

I am not a medical professional. I try to summarize general educational and medical resources for informational purposes, not as a substitute for medical advice. Health recommendations may change as new evidence becomes available. Also, individual needs vary according to age, activity, medical conditions, genetics, medications, and other factors.

For additional information, consult a medical professional and established resources such as MedlinePlus⁠, the Centers for Disease Control and Prevention⁠, and the National Institutes of Health⁠.

Hygiene

A big part of feeling well is avoiding illness. Cleanliness is one step in protecting the body from infection. Regularly washing the body with soap, water, and a gentle exfoliating material can rinse away microorganisms. A small brush and flat tool can be used for carefully cleaning under nails.

Some consider body odor to be unpleasant, especially if it is significantly noticeable. This might be due to a combination of body chemistry, diet, and sweating. If body odor lingers, it may help to let soap sit on the skin for a few minutes before rinsing.

After washing, thoroughly dry the body with a clean towel to prevent microorganism growth. Applying deodorant or antiperspirant can help minimize underarm odor, although different formulations may be more effective depending on body chemistry. Pungent food like garlic and onions have chemicals that can be excreted through sweat and are more likely to create odor.

The skin absorbs some moisture from washing. To keep it hydrated, apply an oil-containing product. When skin is dry, it may be more prone to cracking and breaking. This can create an entry point for microorganisms.

Flossing and brushing teeth helps break up and rinse away bacteria that might lead to decay. Teeth have a protective coating called enamel. If this coating degrades, it can cause tooth sensitivity and infection. To avoid enamel damage, brush gently with a soft-bristled toothbrush, use a non-abrasive toothpaste, and avoid brushing after eating acidic food. After brushing, do not rinse the mouth with water. This allows the toothpaste to work on teeth.

Gums are tissues that hold onto teeth. Gentle brushing helps avoid damage to gums that can lead to sensitivity and tooth decay. An electric toothbrush with pressure sensitive feedback can help avoid damage from aggressive brushing. Gently brushing the tongue can help with clearing away bacteria and reducing odor.

Brushing in the morning and evening can help prevent bacteria buildup and avoid tooth decay.

Before handling food or cooking materials, wash hands for at least twenty seconds with soap and water to rinse away microorganisms that may cause illness. A small brush and flat tool can help gently scrub hands and under nails. It is important to clean hands and surfaces after handling raw meat to prevent the spread of any contaminating microorganisms. High-contact surfaces like doorknobs, phones, and railings carry a higher risk of holding microorganisms that cause illness if they are not regularly disinfected.

To prevent illness from pathogens on surfaces, avoid touching mucus membranes such as the eyes, nose, or mouth after touching high-contact surfaces.

Some illnesses can spread through respiratory droplets in the air. This can be prevented by avoiding others or using a mask if sick. In general, covering the mouth when coughing or sneezing can prevent the spread of airborne germs.

Drinking water

Staying hydrated helps our body function. Water is used in processes essential for survival like processing food, getting rid of waste, and circulating blood around the body.

When you don’t drink water for a prolonged period, it creates the sensation of thirst. If your body becomes dehydrated, it can lead to tiredness, headaches, and confusion. If you are frequently dehydrated, it can negatively affect normal kidney function. This organ filters and gets rid of waste through urine. A sign of adequate hydration level is urine that is pale yellow. 

It’s important to drink water gradually so that your tissues and cells have time to absorb it. The average adult is recommended at least half a gallon or 1.9 liters of water each day. Water intake needs increase based on water loss and diet.

• If you are losing water due to a dry climate or sweating, it is important to replace that water to avoid dehydration.

• Food high in fiber holds onto more water. Without drinking enough water, this can lead to constipation and uncomfortable bowel movements.

• Food high in protein produces extra chemicals that have to be processed and filtered by the kidneys so they don’t accumulate in the blood. Drinking more water helps this process.

• Food high in salt leads to increased water retention. This can increase blood pressure and negatively affect heart function over time.

As we drink water, it is important to urinate as needed. Consistently holding urine for a long time can lead to prolonged retention in the bladder, the organ that temporarily stores urine. If urine is held in the bladder, it gives time for bacteria to multiply. This can lead to infection and illness.

The cleanliness and quality of the water we drink can significantly affect our health. Drinking water that contains harmful bacteria, viruses, or parasites can lead to fatal illness. Water containing toxic chemicals our body cannot process may gradually worsen health. Some signs include nausea, vomiting, severe stomach cramps, diarrhea, fever, and fatigue. Water testing strips can help identify whether contaminants are present. Boiling water can inactivate pathogens. A water filtration system can help remove heavy metals and toxic chemicals.

Eating healthy

This is important because the food you eat can affect your amount of energy, ability to focus, and mood. Food is broken down into nutrients and building blocks for your cells.

Your body uses energy from food called calories to function. The amount you need depends on your height, weight, and activity level. Meeting that caloric demand helps keep your body from starving. A healthy intake can range between 1,600 and 3,000 calories per day for an adult. The higher end is for a large, physically active person. When we eat more calories than our body needs, they may be stored as an energy reserve in the form of fat.

Regardless of our caloric intake, the kind of food we eat affects how full and energized we feel. A diet that includes a balance of vitamins, minerals, protein, fat, and carbohydrates generally maintains a healthy energy level. These are also called macronutrients. Eating a variety of healthy food helps ensure our diet provides the macronutrients needed for feeling well. A medical professional called a nutritionist can provide information specific to age and health needs.

Vitamins are chemicals from food that support cellular functions like metabolism, vision, and wound healing. Minerals are elements from soil and water that are found in food. Certain minerals help cell and tissue functions like fluid balance, muscle contraction, and nerve function. Vitamins and minerals can be obtained from eggs, meat, dairy, poultry, fish, whole grains, mushrooms, vegetables, fruit, and nuts.

Some symptoms like fatigue, physical numbness, low mood, dizziness, and pain may be caused by vitamin and mineral deficiency. This can be checked by a medical professional.

Protein comes from food like beans, lentils, nuts, seeds, dairy, and meat. It helps the body build muscle and feel full. Each person should eat roughly two fist sizes of lean protein or about 10-35% of their total calories each day.

Fat can come from nuts, some fruit, dairy, and meat. It has an oily or slippery texture. It is broken down in the body and used as an energy source, for absorbing nutrients, and supporting cell functions. About 20-35% of calories should come from fat, however there are two types of fat, each with different effects on the body.

Saturated fat is solid at room temperature (~21˚C and ~70˚F). It comes from food like dairy, red meat, and coconut. A diet high in saturated fat may lead to byproducts that disrupt blood flow, heart function, and liver function. In general, no more than 10% of total calories should come from saturated fat. 

Unsaturated fat is liquid at room temperature. It comes from nuts, olives, avocados, and fish. This kind of fat can help remove the harmful byproducts of excess saturated fat.

Carbohydrates are foods like sugar, grains, and vegetables. These are used as an energy source for our cells and the bacteria in our body. This should be 45-65% of total calories each day.

Harder-to-digest complex carbohydrates from vegetables, beans, and whole grains slow the release of energy into the body. This gives our cells and tissues time to use or store nutrients. They also help the body feel full longer. Bacteria in the gut help process complex carbohydrates called fiber, a macronutrient that we cannot digest. However, it feeds gut bacteria, removes cholesterol, and promotes regular waste excretion. Some sources of fiber are beans, lentils, peas, seeds, whole grains, and fruit.

Simple carbohydrates like fruit, milk, candy, and white bread are quickly broken down to usable sugar and absorbed by the body. In general, our cells are not well-equipped to handle large amounts of sugar at one time. This can contribute to harmful health conditions involving sugar storage like diabetes.

Different types of macronutrients take different amounts of time to digest.

• Simple carbohydrates like sugar are digested more quickly. These are released to the blood for circulation to your cells within 30 minutes of eating.

• Protein and complex carbohydrates can take around 4 hours to digest.

• Red meat and fat can take up to 6 hours.

When planning a meal, a balance of macronutrients followed by a serving of fruit can help provide sustained energy, a feeling of fullness, and short-term energy.

Some foods are processed to improve shelf-life and prevent microorganism contamination. Minimally processed foods have a nutrient profile closer to their natural state. Some kinds of processing, like freezing or cooking, can help retain vitamins and make it easier to digest food. Some examples are frozen fruit, packaged salad, and canned beans. Ultra-processed food may undergo multiple steps before becoming a product. These often have artificial ingredients, preservatives, added oil, sugar, and salt. Some examples are fast food, chips, hot dogs, and candy. Most ultra-processed foods have fewer nutrients than minimally processed food.

A diet high in ultra-processed food is linked to health risks like memory disruption, low mood, and conditions that harm organ function like diabetes and some types of cancer.

Food containing specific ingredients can also be harmful to health. A consistent diet with high quantities of the following can lead to disrupted organ function: alcohol, artificial preservatives, sugar, and salt. Our body can process sugar more easily when it includes fiber and water, like fruit. Some salt contains minerals that are essential for body function, but a high salt diet can harm kidneys, stomach, bones, and the heart. A daily upper limit for adults is ~2,300 mg for salt and no more than 10% of total calories for sugar [cdc.gov].

Sometimes, food choices are decided by cost. Ultra-processed food may initially seem cheaper than minimally processed food, but often does not provide as many nutrients and may be harmful to health. Preparing simple meals with minimally processed food can be one way to use less money on nutrients that support health.

Food cost can depend on where you live and the availability of ingredients. Most places in the world produce inexpensive whole grains. These are the small seed or fruit of cereal grasses. Some examples are wheat, oats, rice, and barley. Grains are sometimes processed to remove their outer shell to soften their texture. Choosing grains that retain this shell, called whole grains, provides fiber while the soft part of the grain provides carbohydrates. Soaking whole grains overnight in liquid can improve their texture and reduce cook time. Another versatile whole grain option is wheat bread. It can have a slightly nutty, chewier texture compared to white bread.

Protein is often the most expensive macronutrient. Some lower cost options are lentils, chickpeas, peanut butter, cottage cheese, eggs, canned tuna, and tofu.

There are many options for vitamins and minerals. Fruit and vegetables that are locally produced can sometimes be less expensive since they do not have to be transported from far away. Fruit and vegetables that are easy to grow in a certain area can also be less expensive. A simple grocery list that includes a high number of vitamins and minerals could have citrus, a dark leafy green, berries, garlic, and potatoes. Frozen options can sometimes be less expensive because the process reduces food waste and is not as time-sensitive.

When cooking with limited grocery items, spices and flavorful ingredients can help add variety. Salt and pepper can add gentle spice and contrast. Vinegar can be used to add a sour flavor. Butter or oil can add subtle flavor and texture. Chilis can add a tingling or hot sensation.

Getting sunshine

Our bodies use sunlight to make vitamin D, regulate mood, and sense when to sleep. Without enough sunlight, we might feel tired and in a low mood. A vitamin deficiency can be checked with a medical professional and treated with supplements.

During certain times of day, weather conditions, and depending on where you live, sunlight can have higher ultraviolet (UV) energy and cause skin damage. Hourly forecasts can indicate UV levels. When levels are above a UV index of 3, protective clothing and sunscreen can help minimize damage. Thicker fabric can block the most UV but there are also thin fabrics designed with UV protection based on a rating called Ultraviolet Protection Factor (UPF).

UV is typically lower in the early morning. Sometimes, unprotected skin exposed to UV can develop skin damage that eventually disrupts organ function. This condition is called cancer. It might first appear as a new growth, sore that doesn’t heal, or a mole. If the mole develops uncomfortable symptoms or changes in size, shape, color, or elevation, a medical professional can determine whether it may be harmful.

Exercise

Physical activity can help maintain strength, heart health, and flexibility. The average adult can benefit from 150 minutes of moderate intensity activity and 2 days of muscle strengthening each week [cdc.gov]. Moderate intensity is where your breathing rate increases slightly and it may be difficult to sing. Gradual progression can help avoid significant discomfort and injury.

Moving the body uses joints, the parts of the body connecting bones, and muscles, a kind of tissue under the skin that can relax and tighten. When muscles are weak, they may not be able to withstand as much weight or use. To strengthen muscle, move the body or weight against gravity. A few low-weight options are climbing stairs or an incline, arm circles, and leg lifts.

The heart uses muscles to circulate blood around the body. It can indirectly be strengthened with exercise that increases the heartrate and breathing rate. Some options with lower risk of injury are walking, biking, and swimming. High-impact, weight-bearing exercises like running and jumping require proper form and gradual muscle building to prevent injury. Including high-impact, weight-bearing exercise can signal the body to strengthen bones. These are hard tissues that resist breaking and give the body structure. 

Flexibility describes how far our muscles stretch and joints bend. When muscles are stiff due to repetitive strain or inactivity, they may feel uncomfortable and tear with movement. Stretching and massage can improve flexibility by loosening muscles. Relieving muscle stiffness should feel like mild pressure or warmth without pain. Specific stretches can target different muscles. Stretching with proper form and within a comfortable range can avoid injury. A physical therapist or certified personal trainer can provide recommendations that are specific to individual needs.

Each joint has a defined range of possible movements. Some can move in a line, like the fingers and toes, others can move in a curve, like the shoulders and hip. Each joint is cushioned and connects bones. When joints are less moveable, they may feel stiff and become injured if moved past their range of motion. Consistent, gradual stretching and movement can improve joint flexibility and increase range of motion.

Sleeping restfully

The average adult needs between 7 to 9 hours of sleep each night. Children and teenagers require more sleep. Without restful sleep, we might feel tired, irritable, and have difficulty focusing. There are many strategies to improve sleep quality.

• Follow a consistent waking and sleep schedule.

• Minimize noise. If the environment is loud or disruptive, try using earplugs. Options like wax, silicone, or solid foam may help with noise reduction.

• Avoid eating large meals or sugar two hours before sleeping.

• Gradually transition to a relaxed state before sleeping.

• Address any lingering thoughts or concerns with journaling.

• Play relaxing music or white noise.

• Adjust room temperature. Some experts recommend a slightly cool environment between 15˚C to 19˚C (60˚F to 67˚F).

• Avoid drinking large quantities of water before sleeping.

• Drink a small amount of warm water or non-caffeinated tea to help promote relaxation.

Additional information can be found on fact-checked resources like medlineplus.gov. niams.nih.gov, and cdc.gov.

Guidelines on how to evaluate online health information can be found here: nia.nih.gov/health/healthy-aging/how-find-reliable-health-information-online