Physical wellness is the completion and integration of the growth of family members and the health of their bodies and physiological structure of systems and cells, starting from the head to the feet. The physical health of family life and children also means that they are free from ailments and diseases and that their physical immunity against various medical emergencies is high.
The paved and fast path to the physical health of the family and children is generally represented by two things that happen simultaneously: healthy food and physical exercise. We will summarize the most important principles that the family and children can take into account to develop their physical health.
Providing the body with the necessary energy to build and maintain cells
The types and sources of energy necessary for the body are summarized as follows:
1- Oxygen is necessary for blood cells in general and the brain in particular. Sufficient oxygen revitalizes the brain’s nerve cells and gives them vitality, life and cognitive nervous function, including the ability to remember, remember and not forget. As for the lack of oxygen, it weakens the structure and function of nerve cells and causes their rapid extinction.. While the lack of oxygen leads to suffocation of brain cells and then death of the entire human body.
Hence, we advise the family and children not to keep the windows of the house completely closed all the time. And if they must be closed.. they should not close them tightly, but rather leave some openings in the house to the wide world outside to allow fresh air saturated with oxygen to leak inside.. Hence, we would like to point out that living in a house on the outskirts of the city or outside it, where there is no crowding of people, housing and traffic, is healthy for the person, and for the body to remain healthy in general for a longer period.
Specialized field studies of long-lived centenarians have shown that people who live outside cities in suburbs and rural areas and who live in home environments that are always open to fresh air, enjoy much longer lives than their counterparts who are crowded next to or on top of each other in city neighborhoods and apartments poisoned by car exhaust, heating chimneys, hot water, and air depleted of oxygen by breathing.
These studies also confirm that the world’s centenarians are those who have a daily life based on taking fresh air and healthy, natural food (not manufactured or preserved). Obtaining fresh air saturated with oxygen from family and children seems easy, as it involves taking deep sips of clean air through the nose, slowly and calmly. The oxygen-rich air sinks deep into the lungs and automatically enters the composition of the blood, which is filtered and returns to the heart, then the brain and various organs of the body.
As for the process of exhaling and expelling the air depleted of oxygen, it is done with the same calm and slowness. By expelling the air from the lungs to the outside through the mouth. Of course, we emphasize once again that open home environments that are crossed by fresh and clean air currents are always the best for breathing and the health and vitality of the brain and body together.
2- Water. The percentage of water in the human body reaches a little more than 70%. That is, about three-quarters (¾) of the human body is water. God also created every living thing from water, including humans.. and 4/3 of the Earth’s surface is water bodies.
Water is as essential as oxygen for the vitality, health and life of the body. Without water, the body withers and dies. Specialists generally advise that family members drink at least three liters of water per day from each of them. If a family member practices regular sports activity, or practices some kind of physical sport or some kind of manual work, he of course needs more than these three liters.
3- Complete natural food from non-preserved foods (canned or frozen)
Complete food consists of four elements: proteins in meat, dairy and animal products, then protein legumes in general, fats from vegetable and animal oils, carbohydrates found in starchy materials in general such as bread, rice, pasta, potatoes and starch, then vitamins available in vegetables and fruits or commercially ready in pharmacies.
It is expected that the family and children take about 45-65% of their daily food from carbohydrates (starches) to provide the body with the vitality and energy necessary for daily movement and endurance of the body and 1-2% from fats or vegetable oils to serve the vitality and energy of the body as in starches, while avoiding animal fats whenever possible due to their harm in the formation of cholesterol in the blood vessels, then 10-20% proteins for the growth, reproduction and building of human body cells. As for vitamins in vegetables and fruits, which are about 12-20%, they are the common denominator for the types of human food that a family member takes to maintain the organs and cells of his body from extinction and damage and to compensate for the lack of food that he eats with the other three types of food.
It should be noted here that to maintain nutritional health and consequently the health of the body of the family and children, they should take into account:
* Not eating large quantities of food in one meal, and if the appetite is open for more food, let each of them eat the same large quantities.. but divided into several meals, and let every two hours be a limited light meal.
* Eat complete meals that generally contain a slice of bread or a little rice or pasta, with a piece of meat or cheese or an egg or other types of proteins, then an apple or other fruit and as much vegetables as possible.
* Avoid eating canned or frozen foods whenever possible due to their low or non-existent nutritional value, or because they sometimes harm the body due to the chemical preservatives added to them to prevent spoilage or damage.
* Chew food well when eating and do not eat it quickly.
* Avoid foods that are saturated with fat or result from cooking or frying.
* Eat plenty of vegetables and fruits.
* Always eat breakfast and never skip it, regardless of the circumstances and concerns of the family or children.
4- Get enough sleep to renew the mind and body’s vitality and health for subsequent work. Without this sleep, the mind and body become exhausted, confused and their responses to environmental stimuli weaken, leading to unjust sleep deprivation to diseases and mental and physical disorders that are dangerous to the general health of the family and children. While the duration of adequate sleep for the body varies from one individual to another, general estimates in this context range between 6-8 hours per day. In any case, this should not be less than four hours of natural sleep at night.
5- Stay away from medications and stimulants, energizers or sleeping pills, including alcohol and drugs, due to their serious negative effects on physical health as a result of the body getting used to them through addiction.
The body’s release of excess energy from the cells’ needs
We offer the family and children three alternatives to get rid of excess energy (excess calories) from their bodies’ needs, which are briefly:
1- Following a suitable diet in which the family member reduces the daily food quantities of his body, to stimulate the body to shift to cover the required deficit in its energy to specific locations in it.. where fats accumulate with their huge accumulated calories. For example, if the body’s daily need is 2500 calories, it may consume 1500 to 2000 calories daily in the diet.. leading the body to benefit from its excess fat stores in covering the remaining required calorie deficit?
2- Managing the psychological pressures faced by the family and children by leaking the energy trapped in the body out through relaxation, with its procedures, tools and methods that are available and relatively known now.
3- Regularly practicing appropriate physical exercise.. the most important of which is walking, which is available to young and old easily, and without cost or complicated prior preparations. It is preferable for the family member here to practice some kind of physical exercise three or four days a week for an average of no less than twenty minutes each time.