●■●● Immunity is the most important element in health management
When people think of health management, they usually think of exercise or food first, but the real standard is immunityIf your immunity drops, it’s not just that you catch colds more often – your wounds heal slower, chronic fatigue piles up, and the risk of diseases like cancer, diabetes, high blood pressure, and pneumonia gets bigger
On the other hand, if your immunity is strong, even heavy stress doesn’t break you down easily, and even if you get a major illness, the recovery speed is clearly different
Health management can be divided into before getting sick and after getting sick
After you get sick, the most important thing is to find a trustworthy doctor
But this writing is focused on preventing disease before it happens and maintaining an energetic life
Immunity is invisible, but you can feel it in daily life right away
If it’s hard to wake up in the morning and you are often tired, that’s already a signal. If you sleep the same hours but your body feels light and you can keep concentration longer, it means your immunity is well maintained
→ When your immunity goes up, your body feels light and your energy changes
→ Whatever you do, you feel less tired and can focus better
I hope this writing helps you protect your immunity and build the strength to fight illness yourself
●●🟧 The core of immunity / The core of all health management is sleep
●✅ If you can just sleep 1–2 hours more than now, 60% of health management is already done
More than tonics, more than exercise, more than eating good food, the most important thing is sleep
If you don’t sleep properly, any method only works half. But if you sleep enough, the body recovers on its own, immunity goes up, and your life changes
More than tonics, more than exercise, more than eating good food, the most important thing is sleep
If you don’t sleep properly, any method only works half. But if you sleep enough, the body recovers on its own, immunity goes up, and your life changes
●●🟧 The power of sleep proven by world-class athletes
●✅ Soccer player Cristiano Ronaldo (40), Lionel Messi (38), basketball player LeBron James (41), tennis player Novak Djokovic (38) — all in their late 30s to 40s but still keeping world top-class performance
▶ Their common point is that they value sleep as much as training, or even more
Ronaldo and LeBron keep more than 10 hours of sleep a day, Messi always takes naps (siesta) before and after games
Djokovic also puts sleep first for recovery and performance
▶ With training alone, it’s hard to push skill up one level, but when you increase sleep, recovery speed and performance change
The reason why retirement age is getting later is not only scientific training but also enough sleep management
📌 Summary
Sleep is the best health management method
World-class athletes also chose sleep as their way
It’s the same for ordinary people
If you can sleep a lot, you become healthier, and when you become healthier, your life changes
▶ Their common point is that they value sleep as much as training, or even more
Ronaldo and LeBron keep more than 10 hours of sleep a day, Messi always takes naps (siesta) before and after games
Djokovic also puts sleep first for recovery and performance
▶ With training alone, it’s hard to push skill up one level, but when you increase sleep, recovery speed and performance change
The reason why retirement age is getting later is not only scientific training but also enough sleep management
📌 Summary
Sleep is the best health management method
World-class athletes also chose sleep as their way
It’s the same for ordinary people
If you can sleep a lot, you become healthier, and when you become healthier, your life changes
●●🟧 For ordinary people too, sleep is the best health management method
●✅ Students preparing for exams
▶ Many students think cutting sleep will raise scores, but actually it’s the opposite
▶ The brain organizes and stores studied content as memory while you sleep
▶ If you stay up all night, it feels like you studied a lot, but after a few days almost nothing stays in your head
▶ Lack of sleep breaks concentration, and memory and problem-solving ability drop fast
📌 Summary
If you want higher exam scores, sleeping well is more effective than increasing study hours
▶ Many students think cutting sleep will raise scores, but actually it’s the opposite
▶ The brain organizes and stores studied content as memory while you sleep
▶ If you stay up all night, it feels like you studied a lot, but after a few days almost nothing stays in your head
▶ Lack of sleep breaks concentration, and memory and problem-solving ability drop fast
📌 Summary
If you want higher exam scores, sleeping well is more effective than increasing study hours
●✅ Office workers
▶ Many workers cut sleep because of overtime or work
But in reality, lack of sleep destroys focus and judgment, lowering performance
▶ If your head feels heavy every morning and you keep making mistakes, that’s a signal not to work harder, but to sleep more
📌 Summary
For office workers, the best productivity secret is not overtime, but enough sleep
●✅ Dieting
▶ Most people think only about food control and exercise when dieting, but lack of sleep breaks hormone balance and causes binge eating
▶ Lack of sleep increases the hunger hormone (ghrelin) and decreases the satiety hormone (leptin), triggering binge eating
▶ For adults, 7–8 hours of sleep is the most ideal
Too little or too much is related to weight gain
▶ For pro athletes or people with very high daily activity, even 10+ hours can have positive effects for recovery
📌 Summary
If you want to lose weight, securing 7–8 hours of enough and regular sleep is more effective than adding more workout hours
●✅ Teenagers’ growth
▶ Growth hormone is secreted during deep sleep
Lack of sleep blocks height growth, muscle development, and even skin health
▶ Cutting sleep for study actually blocks growth
📌 Summary
For teenagers in growth, sleeping well is more important than studying more
●●🟧 What kind of sleep is the best sleep
●✅ Sleep rhythm
▶ Sleep and wake at the same time every day
▶ Deep sleep between 11pm and 2am has the biggest recovery effect, so it’s best to fall asleep in that time
📌 10pm is the best sleep time (even if it’s hard for adults, try to sleep as early as possible)
▶ Sleep and wake at the same time every day
▶ Deep sleep between 11pm and 2am has the biggest recovery effect, so it’s best to fall asleep in that time
📌 10pm is the best sleep time (even if it’s hard for adults, try to sleep as early as possible)
●✅ Sleep environment
▶ Keep the bedroom as dark and quiet as possible
▶ Turn off TV and computer, and put mobile and clocks far where the light doesn’t reach
→ Best way is to turn off the power strip to cut all electronics completely
▶ Dark lighting is best for deep sleep
If you need mood light, use soft red or orange light
▶ Quiet is the best sound
If needed, use rain sounds, wave sounds, or white noise
▶ Temperature of 18–20°C is ideal, but the most important is the temperature you feel comfortable with
Keep humidity not too dry
▶ Pets can give comfort, but can also disturb sleep with allergies or noise, so decide depending on your situation
●✅ Sleep preparation habits
▶ Don’t overeat, drink alcohol, or take caffeine before bed
▶ Shower with warm water, not too hot
▶ Light stretching relaxes the body and helps you sleep
▶ Keep naps short within 20–30 minutes so they don’t disturb night sleep
📌 A glass of wine before bed may feel like it helps you sleep faster, but actually it disturbs deep sleep
If you want real deep sleep, avoid alcohol before bed
●✅ Good actions for people suffering insomnia
▶ Make a sleep routine – sleep and wake at the same time every day. Even weekends, keep the pattern
▶ Cut caffeine – avoid coffee, green tea, chocolate after 2pm
▶ Evening exercise should be light – intense workout right before bed activates the body, so just walking or stretching
▶ Cut light and noise – keep the bedroom as dark and quiet as possible. If needed, use sleep mask and earplugs
▶ Keep electronics away – stay away from smartphone and computer 1 hour before bed
📌 One hidden cause of insomnia people don’t know well is caffeine
It’s not just coffee – it’s also in these foods/drinks/medicines (green tea, black tea, matcha latte, pu-erh tea, oolong tea, iced green tea drinks, cold brew tea, dark chocolate, milk chocolate, cocoa, chocolate ice cream, tiramisu, chocolate cake, chocolate cookies, chocolate protein bars, cola, sodas, iced tea, chocolate blended drinks, energy drinks, some cold medicines, headache medicines, etc.)
→ If you take them in the afternoon or evening, it leads to insomnia
→ Many people don’t know this fact
📌 If you stay in bed more than 20 minutes and can’t sleep, just get up
Turn on dim light, do simple chores or listen to radio/podcast for 20–30 minutes
When drowsiness comes, go back to bed — that leads to faster deep sleep
It’s much better than forcing yourself to stay in bed
📌📌 Summary
▶ According to experts, just keeping regular sleep habits can solve 70% of insomnia
●■●● Hormones are the second core of health management
▶ Hormones may feel unfamiliar
▶ But hormones are substances made naturally in the body, invisible but working as messengers that keep balance
▶ When good hormones come out often, immunity gets stronger, health improves, energy rises, and even sexual vitality gets better
▶ On the other hand, when bad hormones increase, fatigue builds up, immunity weakens, and illness comes easily
▶ In the end, the core of health management is building habits that increase good hormones and decrease bad ones
▶ But hormones are substances made naturally in the body, invisible but working as messengers that keep balance
▶ When good hormones come out often, immunity gets stronger, health improves, energy rises, and even sexual vitality gets better
▶ On the other hand, when bad hormones increase, fatigue builds up, immunity weakens, and illness comes easily
▶ In the end, the core of health management is building habits that increase good hormones and decrease bad ones
●●🟧 The best habit to make good hormones come out – laughter
●✅ Laugh often. Always laugh. Laugh when you’re happy, laugh when you talk, laugh even when you’re sad or angry
→ Even fake laughter fools the brain, making good hormones like serotonin and endorphin
→ Even fake laughter fools the brain, making good hormones like serotonin and endorphin
▶ Even a small smile is enough to have an effect
▶ Smile even when you’re alone. A single smile can make good hormones come out
▶ Laughing a lot can sometimes have a better effect than exercising hard
▶ People who laugh get sick less, look younger, and are more energetic
📌 Summary
▶ Laughter is the best tonic that costs nothing
▶ You can do it anytime, anywhere right away, and the effect is stronger than tonics
▶ That’s why people who laugh get sick less than those who take tonics, look younger, and have much more energy
●✅ Saliva is not a hormone, but it is the best immune agent and a perfect tonic
▶ Saliva contains antibacterial substances that kill germs and immune proteins that protect the body
▶ That’s why swallowing saliva is much better for health than spitting it out
▶ On the other hand, phlegm is a lump of germs and waste, so you must spit it out
📌 Summary
→ Swallow saliva, spit out phlegm – that’s what benefits health. Saliva is the best tonic the body makes on its own
→ When you swallow saliva, more is produced. Keep swallowing. Then more is made, and you swallow again. Keep repeating
→ It’s like taking the perfect tonic (the most expensive tonic) continuously
●●🟧 Eating habits · Exercise
·Weight management Stress management
▶ After sleep and hormones, the next important things are eating habits, exercise,weight management and stress management
▶ But these are things everybody already knows, so I won’t explain them long here
●■●● Anal care, teeth care, eye care, nose and ear care
●●🟧 Anal care
▶ The anus is something people feel embarrassed about and skip, but the core is how well you wash off the residue▶ If you only use toilet paper, residue stays, germs grow, and it leads to problems like hemorrhoids and fistula
▶ In the end, just washing cleanly with water after bowel movement completes 80% of anal care
📌 Of course, at school or work, it may not be easy to wash with water. But don’t give up – manage as cleanly as you can with tricks. One small habit can protect anal health for life
→ If anal disease happens, daily life collapses and you don’t want to do anything
→ There’s no exact statistic, but it’s said that more than half of adults worldwide have experienced anal disease
●✅ Don’t use wet wipes on the anus
▶ Wet wipes contain preservatives and fragrance chemicals that irritate anal skin
▶ If used habitually, they weaken the skin barrier and worsen hemorrhoids or anal inflammation
▶ The best way is washing with lukewarm water
📌 Summary
The base of anal care is washing with water. Build the habit of using water instead of wet wipes
50–70% of sewer clogs worldwide are caused by wet wipes. Protect sewers and protect health
●✅ Constipation
▶ The best way to solve constipation is really 4 principles
→ Don’t drink a lot of water at once, drink small amounts often. A glass of water after waking up helps bowel movement
→ Eat enough vegetables and fruit. Dietary fiber promotes bowel movement
→ Don’t hold back when you feel the urge. Making this a habit solves constipation
→ Don’t sit long in the toilet with your smartphone. The shorter the toilet time, the better
📌 Simple but if you just keep these four, most constipation is solved
📌 The reason many still suffer constipation is because they know but don’t practice
●✅ Anal sphincter exercise
📌📌📌 Many experts say sphincter exercise is more effective than jogging or weights for keeping whole-body health and youth
▶ “If you hate exercise but will do one thing,” then absolutely do sphincter exercise
▶ Sphincter exercise not only helps anal health, but slows whole-body aging and keeps youth
▶ When pelvic floor muscles and blood circulation strengthen, even skin elasticity, sexual function, and organ health improve
▶ Just 5 minutes a day can keep youthful face, young body shape, and healthy organs together
●✅ Very easy way to do sphincter exercise
▶ The method is simple
→ Tighten the anus like holding back pee, then release. That’s it
▶ How to practice
→ Doesn’t matter sitting, lying down, or standing
→ Tighten anus 2–3 seconds, release, repeat 2–3 seconds tighten, release
▶ How to make it a habit
→ You can do it while watching TV, driving, on the computer, or waiting in line
→ Even just 1–2 minutes a day stacks effects
📌 Summary
→ Sphincter exercise is only “tighten and release” – remember this move
→ No place or equipment needed
→ If you build the habit, you get youth, vitality, bowel health, and overall health at once
→ Just one month of steady practice changes life
📌📌📌 Especially men – your girlfriend or wife will say “Why are you so different?” because the change is noticeable
●✅ Don’t ever hold urine
▶ It puts strain on kidney, bladder, prostate, and you’ll suffer when older
📌 Absolutely a habit you must not do. Worse than holding in gas
●✅ Don’t hold gas either
▶ Holding long makes gas build up in intestines, causing bloating, and worsens hemorrhoids or constipation
●✅ Other anal care
▶ Anal sex caution – the anus is not built for sex, so there’s risk of wounds, infection, and sphincter damage. Always need protection and hygiene
▶ Sitz bath – when uncomfortable, soak in lukewarm water about 10 minutes. It improves circulation and eases pain
▶ The anus is the most sensitive body part. Even small irritation makes wounds and inflammation easily, so always mind cleanliness, habits, and cautions
📌 Summary
▶ But note, tap water quality differs by region
→ Northern/Western Europe, USA, Korea, Japan → tap water is safe, shower use possible
→ Southern/Eastern Europe → water has lime or pipe issues, quality drops → better use bottled or boiled water
→ Southeast Asia, Africa, South America → don’t drink tap water → for anal washing also use bottled or boiled water
📌 Conclusion
▶ In countries where tap water isn’t drunk, be careful even when washing
▶ In the end, the core of anal care is washing away residue completely with clean water
→ In Europe and USA, more than half of adults have anal disease
→ In Asia, cases are steadily increasing in Korea, Japan, China
→ In South America, Middle East, Africa, many suffer at the same or higher level
→ But just the habit of washing with water after bowel movements prevents most of it
→ With one small habit, patient rate drops a lot, and 9 out of 10 people can keep anal health for life
▶ In Korea and Japan, toilets have water and drains beside the seat, making washing convenient
▶ In USA/Europe, shower facilities are far away so it’s inconvenient
→ But don’t just wipe roughly with paper – even if you walk a bit, wash with water
📌 Extra tips
▶ Do sphincter exercise. One of the most effective exercises, strongly recommended by experts and myself
▶ If possible, when building or renovating, install a shower head and drain next to the toilet
→ Disadvantage: cost and moisture management needed
→ Advantage: convenient for anal washing, cleaning, hygiene, even pet care
→ In the end, advantages are much bigger than disadvantages. Foreigners living in Korea and Japan feel big convenience thanks to this facility
●●🟧 Teeth care (Anal and teeth are the two pillars of health management)
▶ Eating and excretion are the two pillars that support human health
▶ If anal health is the pillar of excretion, then teeth and gum health are the pillar of intake
▶ If teeth get weak, nutrient absorption goes down, and gum disease leads to systemic diseases like cardiovascular disease
▶ In times when people were bought and sold, teeth were also used as a standard to judge a person’s health
→ Strong and healthy teeth were directly tied to labor power and became an important part of value evaluation
▶ Therefore, keeping teeth healthy is an important factor to maintain overall health
▶ If anal health is the pillar of excretion, then teeth and gum health are the pillar of intake
▶ If teeth get weak, nutrient absorption goes down, and gum disease leads to systemic diseases like cardiovascular disease
▶ In times when people were bought and sold, teeth were also used as a standard to judge a person’s health
→ Strong and healthy teeth were directly tied to labor power and became an important part of value evaluation
▶ Therefore, keeping teeth healthy is an important factor to maintain overall health
●✅ If gums get diseased, it leads to systemic illness
▶ There is a fact many people don’t know
→ Gum inflammation is not just an oral problem, it can be a main cause of systemic diseases like cardiovascular disease (angina, heart attack), stroke, diabetes, respiratory diseases like pneumonia, dementia (Alzheimer’s and cognitive decline), colon disease, cancer, and pregnancy complications
▶ For example, diabetic patients with gum disease have more difficulty controlling blood sugar, and for the elderly, pneumonia risk increases
▶ That’s why doctors advise diabetes, heart, respiratory, and dementia patients to “get regular dental check-ups and manage gums” — because systemic disease treatment and gum health must go together for effect
📌 Conclusion → Protecting gums is not just about teeth care, it is the most important health habit to prevent systemic illness
●✅ How to brush teeth
📌📌📌 People around the world brush their teeth based on the habit they learned as kids
But many people grew up with the wrong way
If you just learn the correct way, you can keep 70% of dental health
Nowadays you can learn proper brushing from YouTube or experts
Here I will only cover it briefly
People who brush properly can keep healthy teeth without scaling
Some people maintain dental health their whole life without ever going to the dentist
So learning proper brushing is more important prevention than treatment
▶ The goal of brushing is to remove food residue and bacteria as much as possible
→ If food stays between teeth, bacteria multiply
→ This leads to cavities, gum disease, and bad breath
→ Leftover food rots, breeds germs, and eventually causes periodontitis or even cardiovascular disease
▶ When brushing, don’t get distracted or do something else
→ Focus 3–5 minutes and brush properly
→ Many people broke their teeth because they brushed too hard while distracted
▶ Brush evenly, but not too hard (goal is only to remove food, not damage teeth)
→ Brushing too hard cracks teeth. Many people suffer because of cracked teeth
▶ Nowadays you can easily buy oral irrigators (water flossers) on Amazon or Shopee
→ This product is very good
→ Try rinsing with a water flosser after lunch instead of brushing. Even secretly in the bathroom if needed. It helps dental health
→ Or even rinsing only with water has effect (about 50% of brushing effect)
●✅ Foods from different countries good for teeth and gums
▶ Cheese, yogurt, milk, apple, carrot, green tea, orange, broccoli, almonds, walnuts, salmon, spinach, eggs, tomato, blueberry, kefir, sauerkraut, tempeh, natto, lassi, miso, kombucha, pickles, etc.
▶ Kimchi, doenjang, gochujang, cheonggukjang, soy sauce, jeotgal (fermented seafood)
●✅ Foods from different countries bad for teeth and gums
▶ Sugary foods (candy, snacks, ice cream, cakes), acidic drinks (fruit juice, wine, soda, sports drinks, energy drinks), sticky foods (caramel, rice cakes, dried fruit), processed foods (white bread, fast food, processed meat), stimulating drinks (coffee, black tea, cola), smoking, alcohol
●✅ Bad habits for teeth
▶ Tearing snack bags with teeth
→ This gives too much stress to teeth, causing cracks or breaks. Never do it
▶ Eating hard foods forcefully
→ Chewing hard candy or ice breaks teeth. Avoid it (gum has pros and cons)
▶ Tearing objects with teeth
→ Using teeth to rip thread or tape causes cracks or breaks
▶ Teeth grinding habit
→ Grinding at night causes wear and damage. Use a night guard to prevent
📌📌📌 Conclusion
Re-learn the right way to brush
Teach children proper brushing habits from young age
Watching correct brushing videos on YouTube together is also good
For keeping dental health, habit is really important
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Photo by Kamal Hoseinianzade on Unsplash – Teeth / Dental Care
Healthy teeth remind us that proper brushing is the starting point of overall health.
Healthy teeth remind us that proper brushing is the starting point of overall health.
●●🟧 Eye · Nose · Mouth care – the most practical way to protect facial health
●✅ Eye care
▶ The core of eye health is mobile phones, computer monitors, and UV protection. These three are 80% of the cause of vision decline
📌 Even if I tell you to reduce mobile and monitor time, honestly you won’t 🙂 so let’s approach it another way
▶ Originally, you should look far for 20 seconds every 20 minutes. But that’s bothersome
📌 Even if I tell you to reduce mobile and monitor time, honestly you won’t 🙂 so let’s approach it another way
▶ Originally, you should look far for 20 seconds every 20 minutes. But that’s bothersome
▶ So if your eyes feel tired, try this
→ Outdoors, look around at nice people or scenery
→ Indoors, look out the window and get natural light
▶ Mobile is 2–3 times more harmful to eyes than monitors. Use a monitor instead of a small screen if possible
▶ Don’t look at your mobile right after waking up. Drink a glass of water first, then look
→ Just this one habit reduces eye fatigue by 1–2 hours
▶ At home, watch with the lights on. Electricity bill may rise a bit, but eye health is much better
→ Looking at mobile in the dark makes vision drop twice as fast
▶ Mobile emits blue light. This light harms eyes, so it must be blocked
→ Most mobiles released since 2017 have blue light filter function
→ For setup method, search ‘blue light filter setting’ on YouTube — many videos
📌 Just turning this on can reduce vision decline by about 30%
▶ For eye health: blinking often is the best exercise
▶ Outdoors, always wear sunglasses with UV protection. This prevents vision loss and cataracts
●✅ Nose care
▶ When you blow your nose, always blow one side at a time
▶ Blowing both sides strongly at once feels refreshing, but the pressure goes to eyes and ears
→ Pressure goes to the ears and can cause otitis media or Eustachian tube damage
→ Pressure goes to the eyes, causing congestion or blurred vision, and in the long term puts strain
📌 Blowing one side at a time may feel less refreshing, but it reduces strain on eyes and ears
📌 Elderly, children, and people with weak eyes and ears must be especially careful
●✅ Mouth care
▶ Teeth care was explained above, here the focus is on bad breath control
→ 70% of bad breath comes from the tongue. When brushing teeth, also clean the tongue
📌 The simplest way is to drink water often and rinse your mouth. It prevents dryness and reduces odor
→ Food stuck between teeth can be removed effectively using an oral irrigator (water flosser)
→ Especially useful for people with braces or dentures
📌 Smokers and the elderly produce less saliva, so bad breath happens more easily. Drinking water often and using an oral irrigator is essential
●✅ Ear Care
▶ The key to ear care is to reduce earphone use and avoid touching the ears.
📌📌📌 Once hearing is damaged, it is very difficult to recover — prevention is the most important.
▶ The earphone and headphone habits of young people are a major cause of hearing loss.
▶ If you must use them, headphones are 1.5–2 times better than earphones.
▶ At home, lower the TV volume and get used to smaller sounds.
→ The brain quickly adapts to softer sounds.
▶ Earwax naturally comes out on its own.
→ Asians usually have solid earwax, so the culture of ear cleaning developed.
→ White and Black people tend to have liquid earwax, so they usually get ear cleaning from doctors.
→ Forcing deep cleaning can cause otitis externa or eardrum damage, so it’s best not to touch the ears.
📌 Summary:
Healthy ear care means reducing earphone use, getting used to smaller sounds, and not touching your ears.
→ Once hearing is damaged, it cannot be restored — protect it for life.
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[ⓒ한국관광공사 포토코리아-서울한강자전거 운동하는모습/이범수]
Regular cycling along the Han River in Seoul boosts immunity and keeps the body healthy.
Regular cycling along the Han River in Seoul boosts immunity and keeps the body healthy.
●■●● Joint care (Neck · Shoulder · Spine · Waist · Knees · Ankles etc.)
▶ Joints get worse if you don’t use them, but also get worse if you use them too much
→ Therefore, even if painful, you must use them a little in moderation
→ Therefore, even if painful, you must use them a little in moderation
●●🟧 Neck · Shoulder · Spine care
●✅ Smartphone
▶ When looking at your phone with your head down, the weight on your neck multiplies
→ Hold your phone up to eye level, and every 10–20 minutes, lift your head and look far
▶ When looking at your phone with your head down, the weight on your neck multiplies
→ Hold your phone up to eye level, and every 10–20 minutes, lift your head and look far
●✅ Computer monitor
▶ If monitor height doesn’t match, posture becomes hunched
→ Adjust so the bottom of monitor is at eye level
→ For laptops, always use a stand
📌 Core: Don’t adjust your body to the monitor, adjust the monitor to your body
●✅ Certain jobs
▶ Driving, office work, design, playing instruments — using same muscles continuously keeps them tense
→ Every hour, stand up, roll shoulders, and stretch arms upward
●✅ Bag habits
▶ Carrying a heavy bag only on one side twists balance and spine
→ Alternate sides on shoulders, or use a backpack to distribute weight
📌 Just keeping these 4 habits improves neck, shoulder, and spine health
●✅ Good exercises for neck, shoulder, spine
▶ Walking, swimming, light stretching, core exercises
→ Just these 4 done steadily are enough
●✅ Exercises to avoid
▶ Stretching that twists neck and waist forcefully
→ Feels refreshing for a moment but presses nerves and blood vessels and makes it worse
●●🟧 Waist care
●✅ Causes of worsening
▶ Sitting long → pressure builds on waist
▶ Lifting heavy objects only with waist → shock to disc
▶ Weight gain → every 1kg body weight adds 3–4kg burden on waist
▶ Sitting long → pressure builds on waist
▶ Lifting heavy objects only with waist → shock to disc
▶ Weight gain → every 1kg body weight adds 3–4kg burden on waist
●✅ Improvement methods
▶ Every hour, stand and stretch
→ Even just stretching reduces waist pressure
▶ When lifting objects, use knee and hip muscles
→ Keep waist straight and lift like sitting then standing
📌📌 Best is not lifting heavy at all
▶ Reduce weight and strengthen core muscles
→ Plank, bridge exercises are most effective
●✅ Good exercises for waist
▶ Walking, swimming, plank, bridge
→ Even just these steadily make waist better
●✅ Exercises to avoid for waist
▶ Lifting heavy barbells with waist while standing → destroys waist
▶ Intense sit-ups → don’t build abs, only damage waist
→ Replace with plank, bridge
●●🟧 Knee · Ankle care
●✅ Knees
▶ If body weight goes up 1kg, the knees get 3–4kg more load. On stairs, 6–7 times more pressure
▶ That’s why knees often get problems from aging, obesity, and exercise habits
▶ People with bad knees should do walking, cycling, swimming, light strength exercises
▶ People with bad knees should avoid running, jumping rope, basketball, volleyball, and heavy squats
▶ If body weight goes up 1kg, the knees get 3–4kg more load. On stairs, 6–7 times more pressure
▶ That’s why knees often get problems from aging, obesity, and exercise habits
▶ People with bad knees should do walking, cycling, swimming, light strength exercises
▶ People with bad knees should avoid running, jumping rope, basketball, volleyball, and heavy squats
●✅ Ankles
▶ Ankles get problems more from sprains and injuries than regular load
▶ Once sprained, ligaments weaken and injuries repeat easily
📌 Summary → Knees mostly get damaged from weight gain and habits, while ankles mostly get damaged from sprains and injuries
●■●● Health management to be careful about
●●🟧 In Roman times, nobles used mercury and lead as skin cosmetics, even consumed them
This is mentioned as one cause of Roman Empire decline
Lead and mercury stay in body and cause mental illness, impotence, organ damage, and other diseases
📌 When rulers suffer health problems, national judgment weakens, and mistakes spread to diplomacy, war, and economy
This leads to national decline and social instability
▶ In the 1950s Nevada desert, USA, nuclear tests were done about 1,000 times
▶ Some citizens, soldiers, even scientists watched explosions with only masks
▶ But in reality, many families gathered picnic-style with no protection
▶ In Las Vegas, hotels even advertised rooftop views of nuclear tests. This phenomenon was called “Atomic Tourism”
Also, many Hollywood movies were filmed in the same desert. Especially westerns and historical films
▶ A famous case is the movie The Conqueror (1956) filmed with John Wayne, Susan Hayward, Agnes Moorehead, Pedro Armendariz — later many actors and staff died from cancer and leukemia
▶ Direct causal link wasn’t fully proven, but this event strongly imprinted the danger of radiation
📌 In fact, at that time USA had more cancer and leukemia cases than other countries, and even today still ranks high globally
▶ This is seen as caused not only by Nevada nuclear tests, but also smoking, diet, and pollution together
📌 In modern society, vinyl, plastic, and styrofoam are like radiation — invisible but threatening health when used long term
They look convenient on the surface but make body and environment sick — the modern version of lead and mercury
📌📌📌 Plastic, vinyl, styrofoam are all made from oil. Made from naphtha, the same raw material for car fuel
●✅ Food is often packaged with plastic, vinyl, styrofoam
It’s impossible to avoid completely, but there are ways to minimize
▶ Don’t heat with food together. (Very dangerous habit) It’s basically eating oil with food
→ Putting plastic wrap into microwave with food is dangerous
→ Many people microwave frozen food with packaging still on
📌 This habit is especially common among students and young people. Exposure to endocrine disruptors in growth years is more harmful
▶ Healthy dishware order is glass → ceramic → stainless → plastic
If possible, glass is safest
▶ When you get delivery food, move it to proper dishes immediately
→ Even if dishwashing feels bothersome, it’s much healthier
▶ Don’t use boiled baby bottles right away, rinse with clean water once
→ Old or scratched bottles release more harmful substances. If possible, throw them away
▶ Kids’ toys must have safety certification (CE, KC, BPA Free, ASTM). Better not to allow them in the mouth at all
→ Use less plastic for kids’ dishes and straws, choose eco-certified mats and flooring
▶ Inside of disposable cups is coated
→ Pouring hot coffee makes coating melt, and you drink it together
●✅ Be careful of Microplastics and Hormone disruptors
▶ Microplastics are tiny pieces of plastic you can’t see
▶ Hormone disruptors are chemicals that come out from plastic, vinyl, styrofoam
📌 It’s hard for each country to measure exact statistics, but many experts warn that erectile dysfunction in young men, miscarriage, birth defects, lowered immunity, diabetes, and heart disease increases may be because of microplastics and hormone disruptors
▶ The most consumed drink in the world is bottled water
▶ Bottled water is the number 1 source of microplastic exposure
Studies say 1 liter of bottled water can contain more than 200,000 microplastics
→ If you must drink bottled water, don’t store in hot sunny places
→ Sunlight exposure doubles microplastic release
→ Collect empty bottles in a lidded bin or recycle quickly
📌 Never reuse plastic bottles. Scratches and wear release even more microplastics
▶ Top 3 hormone disruptor exposures are straws → canned drinks → card receipts
→ Don’t use straws. If you must, never chew them
→ Reduce canned drinks. Especially bad when stored warm
→ Card receipts are thermal paper with lots of BPA/BPS chemicals
→ Touching often absorbs through skin. Throw receipts away right away
→ Especially for workers like cashiers who handle daily, gloves are safe
📌 Just avoiding these three cuts hormone disruptor exposure a lot
●✅ This guide is part of a 3-part series. Don’t miss the next articles covering breakthrough facial care and complete body care.
→ Korean Skincare Routine – Practical K-Beauty Guide for Foreigners
https://koreavisaguide.blogspot.com/2025/09/korean-skincare-routine-guide.html
→ Complete Guide to Scalp, Hand, Foot, and Body Care – The Ultimate Tips for Hair Loss, Dry Skin, and Body Odor
https://koreavisaguide.blogspot.com/2025/09/complete-guide-to-scalp-hand-foot-and.html
✅ Hello, this is SH
There are really many things to keep in health management. But doing everything is impossible. Living like that only makes life tiring
📌 That’s why in this writing, instead of basics like weight control, smoking, drinking, medicine, I focused on the core points that can really change life. The important thing is to check yourself and practice only what you need
📌 Statistics say 80–90% of people need health management. Even if you look young now, neglect leads to fatal results later
→ Even if bothersome, just sleeping enough already changes the body
→ Keep doing light exercise like walking and sphincter exercise
→ Reduce earphones and eat plenty of vegetables
→ Reduce plastic and vinyl as much as possible
→ Don’t spit saliva, swallow it — it’s the best natural tonic
→ More than anything, living with laughter is the best health secret
→ If your teeth are bad, the start is re-learning brushing
→ For anus, just keeping water washing habit keeps lifelong comfort
📌 Honestly, just keeping this much can change life enough. If you are not healthy, life itself becomes unhappy. Health is not a choice, it’s a must
📌 And there is no absolute order in health management. For some people, sleep is first, for others, teeth care or exercise may be more urgent. The important thing is to start one by one from what you lack now
📌 Start practicing even one thing from today. Small changes pile up and change your life
📌 For reader understanding, in this writing some racial or regional differences were mentioned only to explain the topic. There is absolutely no intention of discrimination. Also, some of the writing was prepared with translation tools, so there may be minor expression errors or cultural nuances. If you feel uncomfortable reading, please understand. The sole purpose of this writing is to share health information with respect for all backgrounds
Photo by Kamal Hoseinianzade on Unsplash – Plastic
Plastic is convenient but harmful in the long run — reducing it protects your health.