Your All-In Answer Sheet For General Health Questions

When it comes to general health, there are a lot of questions people are asking, and a lot of different places to get the answers to those questions.

In this article, I’ve combined ten of the most commonly asked questions regarding general health. I’ve done the research into each topic and now present you with a comprehensive list of informative topics for each question.

Let’s get right into it!

First, What To Expect:

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For each commonly asked general health question, I’ll devote a section, add my sources, and try to give examples (maybe in the form of a video).

I hope that you will learn the answer to your question here, please enjoy!

1. How Much Water Should I Drink?

Typically, a healthy man should drink around 15 cups (or just under 4 regular glasses), and healthy women should drink around 11 cups.

Why is that?

Well, I’ll tell you!

You’ve heard people tell you hydration is important. I’ll be just another general health advocate in this section. But please, do continue:

So, the human body is made up of about 70% water. We use it in everything we do, from temperature regulation and lubricant/cushioning for our joints to getting rid of waste through excretion – water is almost literally the lifeblood of our bodies!

Though this is true for everyone, it will mean different things depending on who you are. Namely, do you:

• Exercise constantly?
• Have a hot/humid or cold/dry climate?
• Have health problems or are generally healthy

Each of these factors plays a role in how much water a person should intake. Generally, for the healthy individual, it’s fine to drink when you’re thirsty and not watch too closely on how much you consume.

Just water?

You can have a ton of other liquids instead of water. Milk, soda, tea, coffee – all are mostly made up of water anyway. Just don’t overdo it on sugary drinks!

Source: Mayo Clinic

2. What Is A Balanced Diet

Want to hear the most vague definition I’ve been able to find? Here it goes:

“Eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.”

Basically, it’s saying a balanced diet is…. balanced.

“Now, we’re all different…” I’m sure you’ve read that a million times on your journey through general health content on the internet. It’s our little disclaimer so that we don’t get comments saying “This doesn’t work for me!” Haha! It’s funny because it’s true!

So, anyway: we’re all different. I’m going to be as specific as what the average human body needs for a balanced diet, and I will do my best to provide alternatives for anyone who might need supplemental options.

As a whole, we need fruits, vegetables, protein-rich foods, grains, and dairy.

In terms of general health, how much we need really does vary from person to person. However, here’s the “why” behind each food group:

Fruit carries with it vitamins and minerals such as fiber, vitamin C, potassium, and folate.

The amount you need, though widely depending on a surplus of factors, goes like this (in general):

Toddlers	12 to 23 months	½ to 1 cup
Children	2-3 yrs	1 to 1½ cups
	4-8 yrs	1 to 2 cups
Girls	9-13 yrs	1½ to 2 cups
	14-18 yrs	1½ to 2 cups
Boys	9-13 yrs	1½ to 2 cups
	14-18 yrs	2 to 2½ cups
Women	19-30 yrs	1½ to 2 cups
	31-59 yrs	1½ to 2 cups
	60+ yrs	1½ to 2 cups
Men	19-30 yrs	2 to 2½ cups
	31-59 yrs	2 to 2½ cups
	60+ yrs	2 cups

It just tells you “cup(s)” as if any and all fruits will do, or account for the same amount of nutrients. Don’t be tricked, this graph can be misleading in that way! I would suggest you go look into the link provided which goes in depth as to which fruits carry what, and how much of that specific fruit you should have.

It is also important to note that with different forms of fruit you need different portions.

These are equal to “1 cup” as listed above:

• 1 cup of fruit
• ½ cup of dried fruit
• 1 cup of 100% fruit juice

Vegetables

Vegetables are important for a balanced diet for the reason that they have a surplus of potassium, dietary fiber, folate, vitamin A, and vitamin C, among other things.

Have you ever heard the phrase: “You’ve got to eat your green leafy vegetables to grow big and strong!”?

Granted, you might not have heard that since the age of six… but I’ll be willing to bet that you still know that phrase as soon as you read it. We’re all told to eat our “greens”, especially when it comes to leafy vegetables. Why? Well I’ve finally uncovered the myth for us all, and it’s even MORE exciting than you could possibly imagine!

They’re nutrient-dense.

Blew your socks off with that one, didn’t I?

Really that’s what they are. Things like kale and Swiss chard are packed with nutrients and vitamins.

So I asked myself: other vegetables have nutrients – and have more volume than these greens. Some of the other vegetables that came to mind were green themselves! But the answer is that leafy greens are high in certain nutrients, while other vegetables have a variety of different vitamins and minerals we can consume for more of that balance we’re searching for.

The USDA (United States Department of Agriculture) states that we need five “portions” of vegetables a day.

What counts as a portion, you ask? Well, it’s funny that you ask that because I was just about to tell you:

Doing a little quick math: They say a portion = 80 grams. 5 portions x 80 grams = 400 grams. 400 grams translated to cups is 1 3/4th cup.

Protein-rich foods

Protein-rich foods just means things like lean meats (beef, lamb, pork), poultry, fish, eggs – you get the gist.

“multiply 0.8 grams of protein per kilogram of your body weight. With a little math, this translates to 54 g of protein for a 150-pound female or 65 g for a 180-pound male.”

EatingWell

0.8 can be rounded up to 10 for an easier measurement system. Here are a few examples of what equates to 10 grams of protein (source is from the same article listed above):

• 2 small eggs
• 2 1/2 tablespoons peanut butter
• 1 cup cooked quinoa
• 3/4 cup cooked black beans
• 1 cup uncooked oats
• 1/2 cup Greek yogurt

Grains

Grains are pretty simple: rice, wheat, barley, quinoa, refined flower – that’s pretty much it!

But let’s go more in-depth:

The kinds of grains vary into two categories:

Whole Grains Refined Grains

In a nutshell, whole grains have tons of fiber, nutrients, and antioxidants, and keep your heart healthy.

When it comes to the amounts, you need around 2 cups of grain per day. There are plenty of factors that could make that measurement go down to around 1.5 cups, or up to 3 cups, but really, 2 is a good number.

If you can help it, do not consume refined grains. The reason is that refined grains are far less healthy than whole grains due to nutrient loss during processing, resulting in lower fiber content and reduced nutritional value. They contribute to rapid spikes in blood sugar levels, increasing the risk of insulin resistance and type 2 diabetes. Diets high in refined grains are associated with various health risks, including heart disease and obesity.

Dairy

Dairy is, for me at least, easier to grasp (probably because I’m around so much of it!)

The kinds of things that count as dairy are as follows:

Interestingly, when I looked this one up, I found an answer I’d never heard of before. Things like cream cheese or sour cream do not count as dairy! The reason for this is that it has low calcium content and high-fat content. Who knew? That’s general health for you.

Daily Recommendation*
Toddlers	12 to 23 months	1⅔ to 2 cups
Children	2-3 yrs	2 to 2½ cups
	4-8 yrs	2½ cups
Girls	9-13 yrs	3 cups
	14-18 yrs	3 cups
Boys	9-13 yrs	3 cups
	14-18 yrs	3 cups
Women	19-30 yrs	3 cups
	31-59 yrs	3 cups
	60+ yrs	3 cups
Men	19-30 yrs	3 cups
	31-59 yrs	3 cups
	60+ yrs	3 cups

What counts as a cup is just what you’d hope to expect: 1 cup. A cup of milk is all it takes! Though cheese is slightly different. That measurement is going to be 1 1/2oz… I’m not sure why they do that.

3. How Much Exercise Should I Get Each Week?

The CDC says: “Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity”.

What does that mean?

Moderate Intensity Workout means any exercise that causes you to breathe harder, but still allows you to carry on a conversation. If it’s too hard to talk back and forth with another person, you’re pushing yourself too hard.

Some of the best and simplest exercises that I’ve seen are easy to list, so I did:

• Fast-paced walking
• Dancing
• Bicycling
• Yoga

Each of these exercises carry with them their own benefits, and most of them have universal benefits. You’ll have to find which exercise works for you. For me personally, I would rather do 30 minutes of walking or biking for five days a week then I would like to dance for that time. But you might think I’m crazy for saying that and think the opposite. Also: this is not an exhaustive list, there are more kinds of moderate intensity exercises you can try out!

Weight Training Exercise is exactly what it sounds like. The main muscle groups to focus on with weights are: legs, hips, back, chest, abdomen, shoulders, and arms.

The main exercise routine I’ve done and that works best for training each muscle group (in my humble opinion) are these:

1 Back/Biceps

2 Legs/Core

3 Chest/Triceps/Shoulders

You can do it however you want, but that’s what I tend to do. Sometimes I’ll do more core, and most of the time I get on the treadmill for 30 minutes before my workout.

You want to make sure that you’re giving each muscle group around two days of rest in between training, or you risk injury or just end up with non-growth.

4 How Can I Manage Stress?

I actually have an article on this topic: The Effects Of Stress And Anxiety, And The Strategies For Managing It

Stress is one of those “easy answer, hard walk through” – type problems.

What I mean is this:

We all know the answer to managing stress, right? Just don’t be stressed anymore. Easy answer.

Actually doing that is another matter entirely. That’s like running until your sides hurt and then saying “don’t want to be out of breath? Have you tried breathing normally?” Hard walk-through.

The CDC actually has a good article on the subject. At the bottom of the information I’ll give you now, I’ll link all of their sources as well, in case I missed anything and you’re interested in finding out something I may have missed.

Frist: What Does Stress Look Like?

Stress can take many forms. Usually, it’s in these major six ways:

• Feelings of fear, anger, sadness, worry, numbness, or frustration.
• Changes in appetite, energy, desires, and interests.
• Trouble concentrating and making decisions.
• Nightmares or problems sleeping.
• Physical reactions, such as headaches, body pains, stomach problems, or skin rashes.
• Worsening of chronic health problems and mental health conditions.
• Increased use of alcohol, illegal drugs (like heroin, cocaine, or methamphetamine), and misuse of prescription drugs (like opioids).

So we all basically know: stress is no good.

The Law Enforcement Officer’s Relief Fund website has easy and simple examples of things we can all do to combat stress in effective ways.

Here they are:

#1 Get More Sleep

Sleep is key for combatting stress. 21 percent of adults say they feel more stressed when they do not get adequate sleep, so make sure you are getting between seven and nine hours of quality shut eye each night.

#2 Exercise

Exercise releases endorphins into your brain, which can help you, feel less stressed out. It also gives you an opportunity to take a healthy break from any stressors in your day. Aim for at least three days a week of regular exercise, whether that is a trip to the gym or just a long walk around your neighborhood.

#3 Eat A Healthy Diet

What you eat has a huge impact on your mood. To take on stress with your diet, follow these simple tips, such as eating regular balanced meals and opting out of caffeine post 2pm.

#4 Relaxation Techniques

Relaxation techniques such as meditation and deep breathing can be immensely helpful. Incorporate more of the things that relax you into your day, and explore some additional relaxation technique as well to see what else you enjoy.

5 What Is A Healthy Weight For Me?

You’ve heard from almost everyone you’ve ever asked that the answer to this question is simple: it depends on the person.

While that’s all well and good, and it’s true that a healthy weight depends on the person in question, there are still ways to find answers without going to a doctor.

For this answer we simply go to the CDC. They have a chart that explains the whole thing.

Before you see it, you should know how it works.

The chart determines your healthy weight range through your weight and your height. If you find your weight and height on the chart and it falls beneath 18, you’re underweight. Anything between 18 and 24 is a healthy weight, and anything higher than 24 is overweight.

(BMI stands for Body Mass Index)

BMI	19	20	21	22	23	24	25	26	27	28	29	30	31	32	33	34	35
Height (inches)	Body Weight (pounds)
58	91	96	100	105	110	115	119	124	129	134	138	143	148	153	158	162	167
59	94	99	104	109	114	119	124	128	133	138	143	148	153	158	163	168	173
60	97	102	107	112	118	123	128	133	138	143	148	153	158	163	168	174	179
61	100	106	111	116	122	127	132	137	143	148	153	158	164	169	174	180	185
62	104	109	115	120	126	131	136	142	147	153	158	164	169	175	180	186	191
63	107	113	118	124	130	135	141	146	152	158	163	169	175	180	186	191	197
64	110	116	122	128	134	140	145	151	157	163	169	174	180	186	192	197	204
65	114	120	126	132	138	144	150	156	162	168	174	180	186	192	198	204	210
66	118	124	130	136	142	148	155	161	167	173	179	186	192	198	204	210	216
67	121	127	134	140	146	153	159	166	172	178	185	191	198	204	211	217	223
68	125	131	138	144	151	158	164	171	177	184	190	197	203	210	216	223	230
69	128	135	142	149	155	162	169	176	182	189	196	203	209	216	223	230	236
70	132	139	146	153	160	167	174	181	188	195	202	209	216	222	229	236	243
71	136	143	150	157	165	172	179	186	193	200	208	215	222	229	236	243	250
72	140	147	154	162	169	177	184	191	199	206	213	221	228	235	242	250	258
73	144	151	159	166	174	182	189	197	204	212	219	227	235	242	250	257	265
74	148	155	163	171	179	186	194	202	210	218	225	233	241	249	256	264	272
75	152	160	168	176	184	192	200	208	216	224	232	240	248	256	264	272	279
76	156	164	172	180	189	197	205	213	221	230	238	246	254	263	271	279	287

You see, was that so hard to find out?

6 How Can I Improve My Sleep?

Luckily, I’ve never really had this problem. I can sleep just about anywhere, just about any time. I once fell asleep in an isle of an Office Max when I was eighteen years old.

That being said, I had to look into the subject a little. As usual, the CDC has come to the rescue! Here are a few tips from them on what to do:

• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
• Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
• Avoid large meals, caffeine, and alcohol before bedtime
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

There are more tips at this link.

Besides the list above, I have one more tip for you: try identifying at least one thing that may be distracting you from sleep. Maybe it’s your favorite show, maybe it’s a late-night meal, maybe it’s a phone call that lasts until one o’clock in the morning with that special person in your life. Whatever it happens to be, identify it, and try to move some things around so that sleep is the priority at night.

7 What Are The Signs of A Healthy Heart?

Is it beating? Then it’s healthy enough!

Hahaha! I’m kidding, don’t listen to that advice.

Generally speaking, a good rule of thumb for your average healthy heart is when you can do moderate exercise without chest pain or shortness of breath. We’ve got to understand: cardiovascular health is important. An example of “moderate” is something along the lines of brisk walking.

I’ve got a list of information that might be interesting to you coming up in a second.

First, if you want to try and make your heart healthier, this is the place to start.

Without further ado, this is the list you might want to scan over before moving on with your day:

• A standard heart rate that ranges from 60 to 100 beats in a minute. Your heart health care specialist may recommend you to remain physically fit in maintaining a healthy heart.
• Normal breathing indicates your cardiovascular system is functioning normally.
• Good oral health is linked with a healthy heart. Bacteria cause periodontal diseases, and if the bacteria get into your bloodstream, it may lead to plaque build-up and arterial inflammation posing a risk to heart diseases.
• Normal blood pressure indicates your heart is in a healthy state. Hypertension may be linked with stroke or heart attack, and you need to undertake a healthy heart indication diagnostic test.
• Healthy cholesterol levels in your blood enhance cell production. However, high cholesterol levels in your blood block smooth blood flow, posing an increased risk of having a stroke and other cardiovascular diseases.
• The ability to regain your regular heart rate after a rigorous exercise shows your heart is healthy.
• An active lifestyle shows that your heart is efficiently functioning, and your body cells get adequate nutrients and oxygen.

8 What Vitamins And Supplements Should I Take?

Oh man, what a topic to cover in a single segment of an already long article. I will do my best:

What are the right versus wrong vitamins to take?

Unless you are someone with a strange health condition, you shouldn’t really be worried about taking the “wrong” vitamins. Some are definitely more benefitial for you as an individual, but none are going to hurt you (again, make sure you don’t have an allergy or other health condition that would make this not the case).

There are 18 different vitamins I’ve found that are important for our regular concumption. Rather than writing an entire page on each vitamin, I thought I would type them out in list form and attach links that have in depth information on each one, for you to view at your discretion.

Vitamin A Vitamin B12

Vitamin C Magnesium

Iron Vitamin E

Folate Vitamin K

Calcium Vitamin B6

Zinc Vitamin B

Fish oil Pantothenic acid

Potassium Thiamine

Riboflavin Multivitamin

I hope this list helps you understand vitamins better than you did before. Each vitamin is good for everyone, it’s just knowing what and how much you specifically need.

9 How Can I Boost My Immune System?

Currently, everyone in my house hold is sick…. except for me.

It’s sad to see them all looking so gloomy and blowing their noses with their eyes half open, while I’m on top of the world, going about my day.

Why am I not sick with them? I really have no clue. If you could figure it out, I would be interested to know the answer. When it comes down to it, something’s different in this sickness and my immune system.

To stay healthy, however, I’ve been taking immune-boosting tinctures every day (there’s two of them that I take), eating citrus, showering and washing my hands as much as possible, and trying very hard not to touch my face. I’ve also made certain that I’m keeping up with exercise, not drinking too much or having a lot of dairy or processed foods, and I’m trying to stay out of their general vecinities as much as I can. Is it a perfect system? I don’t believe so, but something must be working!

Here’s a short video on dietary information and how to eat healthier. Diet is a huge part of our immune system – whether strengthening or weakening it. After the video, I’ll explain why.

The National Library of Medicine has said this:

“Nutrition plays an essential role in regulating optimal immunological response, by providing adequate nutrients in sufficient concentrations to the immune cells. In such a manner, the immune system can initiate effective responses against pathogens.”

Our immune systems need ammunition. Nutrients are that ammunition.

Here is a list of all the ways to improve your immune system, keep it healthy, and strengthen it:

1. Balanced Diet:
   • Fruits and Vegetables: Eat a variety of colorful fruits and vegetables rich in vitamins, minerals, and antioxidants.
   • Protein: Include lean protein sources like poultry, fish, beans, and nuts in your diet.
2. Adequate Hydration:
   • Drink plenty of water to support overall health and help flush toxins from your body.
3. Regular Exercise:
   • Engage in regular moderate-intensity exercise, such as brisk walking or cycling, which can enhance immune function.
4. Adequate Sleep:
   • Aim for 7-9 hours of quality sleep each night to allow your body to rest and repair.
5. Stress Management:
   • Practice stress-reducing activities such as meditation, deep breathing, yoga, or hobbies to manage stress levels.
6. Proper Hygiene:
   • Wash your hands regularly to prevent the spread of infections.
   • Practice good respiratory hygiene by covering your mouth and nose when coughing or sneezing.
7. Limit Alcohol and Tobacco:
   • Limit alcohol intake, and avoid smoking and excessive tobacco use, as these can weaken the immune system.
8. Maintain a Healthy Weight:
   • Aim for a healthy weight through a balanced diet and regular exercise.
9. Social Connection:
   • Maintain social connections and emotional well-being, as social isolation and chronic stress can impact immune function.
10. Vaccinations:
    • Stay up-to-date on vaccinations to protect against preventable diseases.
11. Supplements:
    • Consider supplements like vitamin D, vitamin C, and zinc, especially if you have deficiencies. However, it’s best to obtain nutrients through a varied diet.
12. Limit Sugar Intake:
    • High sugar intake can suppress immune function, so try to limit the consumption of sugary foods and beverages.
13. Healthy Fats:
    • Include sources of healthy fats, such as avocados, olive oil, and fatty fish, in your diet.
14. Herbal Remedies:
    • Some herbs and supplements, like echinacea and elderberry, are believed to support immune health. Consult with a healthcare professional before using supplements, especially if you have underlying health conditions.

10 How Often Should I Get A Check-Up?

The answer to this question is simple and easy (though put in kind of broad terms).

Healthline, a respected site on all matters health, says this:

“The recommendations regarding the frequency of routine checkups are based on your age, risk factors, and current health status.

While opinions vary, routine checkups with your doctor are generally recommended as follows:

• once every 3 years if you’re under the age of 50 and in good health
• once a year once you turn 50

If you have a chronic disease, like diabetes or COPD for instance, you should see your doctor more frequently, no matter how old you are.

Your doctor may suggest more or less time between your checkups based on your risk factors, screening test results, and current health status.”

Now wasn’t that easy?

I hope this article helped answer some questions you may have had! If I can go more into detail about a topic or help in any way, don’t be shy and leave a comment! I’ll respond as soon as I can!