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<p><span style="color: #00826a;"><strong>Having “good health” is not difficult</strong></span> as long as we pay attention to the small details. For this reason, Phyathai 2 Hospital is ready to support Thai people in caring for good health with daily health care techniques—techniques that help build good health… anyone can do it, it’s very easy!</p>
<h2><span style="color: #00826a;">Build good health… in the morning </span></h2>
<ul>
<li><span style="color: #00826a;"><strong>Breakfast</strong></span> is an important meal! As they say, when eating breakfast, choose to eat like a ‘king’—eat everything because we need energy for the whole day. Just pay attention to calories and eat a variety of foods to replenish minerals and nutrients completely.</li>
<li><span style="color: #00826a;"><strong>Mid-morning</strong></span><span style="background-color: rgb(255 255 255 / var(--tw-bg-opacity)); color: var(--tw-prose-body); font-family: ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'; font-size: 1rem;"> Drinking hot beverages helps stimulate alertness well, whether tea or coffee. However, pay attention to other ingredients such as sugar, coffee creamer, or sweetened condensed milk. Use them in small amounts or drink black coffee instead, which is better.</span></li>
</ul>
<h2><span style="color: #00826a;">Build good health… at noon </span></h2>
<ul>
<li><span style="color: #00826a;"><strong>Lunch</strong></span> should be varied. Eating at the same place with the same menu may cause us to get the same nutrients repeatedly. Choosing clean food can help reduce fat intake and avoid fried or stir-fried foods.</li>
<li><span style="color: #00826a;"><strong>Afternoon</strong></span><span style="background-color: rgb(255 255 255 / var(--tw-bg-opacity)); color: var(--tw-prose-body); font-family: ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'; font-size: 1rem;"> Focus on drinking water because it can refresh the body. For some who feel hungry, drinking water can help fill the stomach. Alternatively, choose fresh fruits with low sugar content such as guava or apple, which is also good.</span></li>
<li><span style="color: #00826a;"><strong>Sitting and working in the office</strong></span><span style="background-color: rgb(255 255 255 / var(--tw-bg-opacity)); color: var(--tw-prose-body); font-family: ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'; font-size: 1rem;"> Consider your posture to prevent office syndrome, such as sitting with a straight back. If you feel tired, use a pillow to support your back to relax and reduce pressure. If sitting for a long time, take breaks to walk and stretch.</span></li>
</ul>
<h2><span style="color: #00826a;">Build good health… in the evening </span></h2>
<ul>
<li><span style="color: #00826a;"><strong>Exercise</strong></span> is important to make the body strong and healthy. Before exercising, eat light food such as fruit or bread first. Otherwise, after exercising, you may feel hungry and eat more than usual.</li>
<li><span style="color: #00826a;"><strong>Dinner</strong></span> <span style="background-color: rgb(255 255 255 / var(--tw-bg-opacity)); color: var(--tw-prose-body); font-family: ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'; font-size: 1rem;"> should be a light meal because at night we don’t use much energy, and the stomach doesn’t have to work hard. Choose foods like rice porridge or salad and eat at least 2 hours before sleeping to prevent acid reflux disease.</span></li>
<li><span style="color: #00826a;"><strong>Sleep</strong></span><span style="background-color: rgb(255 255 255 / var(--tw-bg-opacity)); color: var(--tw-prose-body); font-family: ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'; font-size: 1rem;"> For the freshness of the body and brain, you should sleep 6-8 hours per day.</span></li>
</ul>
<h2><span style="color: #00826a;">Reduce “belly fat” to lower the risk of “obesity” </span></h2>
<p>Nowadays, “obesity” is a concern for Thai people because the rate of overweight individuals is increasing. Obesity increases the risk of many diseases such as diabetes, high blood pressure, high blood cholesterol, heart disease, kidney disease, etc.</p>
<p><span style="color: #00826a;"><strong>“Reducing belly fat”</strong></span>, which is a fat storage area, will reduce the risk of diseases. Therefore, we should start taking care of ourselves from our diet by reducing, avoiding, and quitting salty and sweet foods, as well as reducing fatty foods to limit fat intake.</p>
<p>&nbsp;</p>
<div style="text-align: right;"></div>
<div style="text-align: right;"><span style="color: #00826a;"><strong>Dr. Rojalek Siwasatyanon</strong></span></div>
<div style="text-align: right;">Family Medicine and Occupational Medicine Physician</div>
<div style="text-align: right;">Health Promotion Center (Premium Health Check-up), Phyathai 2 Hospital</div>


Techniques to Build Good Health in One Day Good health is easy to achieve

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Creating good health is not difficult, just adjust your daily lifestyle correctly.

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