Presentation on Maintaining Health and Well-being

Key Topics Covered

Current Health Status in Mongolia

• As of 2020, many factors affecting health were identified.
• Chronic diseases and general fatigue are common.
• Major attributing factors include sedentary lifestyle, poor diet, and stress.
• In 2013, 16% of the population had chronic conditions, a figure likely higher now.

Fatigue and Chronic Conditions

• Causes of fatigue: long working hours, constant interaction with screens, and lack of physical activity.
• Results in the release of harmful chemicals in the body leading to brain and physical fatigue.

Effective Strategies to Combat Fatigue

• Sleep Hygiene: Regular and restful sleep is crucial.
  • Avoid eating 3 hours before sleeping.
  • Take a warm bath 90 minutes before bedtime.
  • Engage in mindfulness or meditation before bed.

Importance of Morning Routine

• Exposure to natural sunlight in the morning helps regulate the body's biological clock.
• Drinking water and cleaning one's mouth upon waking.

Daily Exercise and Diet

• Importance of daily physical activity, especially walking and stretching in the morning.
• A balanced diet with fiber-rich foods (fruits, vegetables, nuts) helps maintain gut health.
• Avoiding sugary and extremely hot foods, preferring moderate temperature dishes.

Role of Mindfulness and Mental Wellness

• Engaging in daily mindfulness or meditation practice helps reduce stress.
• Mental wellness practices can lead to a more peaceful and balanced life.

Product Recommendations

• Mention of a specific German product that has helped with sleep issues.
• Encouragement to try this product if struggling with chronic sleep problems.

Recap and Final Recommendations

• Stick to a routine of exposure to sunlight, regular meals, adequate sleep and exercise.
• Maintain mental and physical health by balancing work and relaxation.
• Recommended daily practices include opening windows for sunlight, mouthwash, drinking water, and simple morning exercises.

Miscellaneous Points

• Long hours working or looking at screens cause stress and physical fatigue.
• Rediscover the importance of natural routines and how small changes can drastically improve overall health.