A day keeps the doctor away
The Healthcare industry has made enormous strides in the last few decades. As more and more people have gained access to medical care, a day comes when the death rate from preventable diseases has been steadily declining, and life expectancy has increased exponentially. Obesity rates are also going down and so are the rates of heart disease, diabetes, and some forms of cancer. People are living longer and healthier lives than ever before, thanks to new research into how diet and exercise affect our health, among other factors.
Eat healthily. Most of us think we eat healthily, but unfortunately, most of us are wrong. Eating better doesn’t mean you have to become a hippie and live off granola; it just means eating a more well-rounded diet. When looking at your food pyramid, don’t forget to consider all your options — including fruits and vegetables — so that you get all your necessary nutrients every day. Also remember that drinking water is essential for good health, especially when combined with a healthy diet. Another important aspect of taking care of yourself is staying fit: You don’t have to run marathons or become an Olympic weightlifter; getting out and doing something every now and then is better than nothing at all!
Wake up early
Did you know that in addition to making you more alert and less stressed, getting up earlier can also boost your metabolism? In a 2009 study published in The American Journal of Clinical Nutrition, researchers found that men who woke up earlier had lower body mass indexes than those who woke up later. Researchers believe it’s because going to bed and waking up later messes with your circadian rhythm, or natural body clock. The further out of sync you are, the harder it is for your body to burn calories at a normal rate (which slows down your metabolism), says Melinda Smith, MS, RDN, CDE.
Eat high quality food
The food that you eat is going to have a huge impact on your overall health. If you want to avoid getting sick, it’s critical that you focus on eating high-quality food. When you start paying attention to what you’re putting into your body, it’s easy to see why so many Americans struggle with weight loss; they may not be eating as much as they think. A good rule of thumb is that if it comes from a box or a fast food joint, it isn’t great for your health. Instead, try incorporating organic foods into your diet and giving up processed foods altogether. This can help fuel healthy weight loss and improve your overall wellness in an easy way.
Exercise – physical activity
To maintain a healthy weight, experts recommend at least 150 minutes of exercise per week. That’s seven and a half hours, or roughly 30 minutes every day. If you don’t have that much time to commit, start with five to 10 minute bursts throughout your busy day. Your body needs regular physical activity to function properly and prevent serious health problems. And if you have high blood pressure, diabetes or other medical conditions, check with your healthcare provider before starting an exercise program—they may have specific recommendations for you. Exercise also helps reduce stress, which may help lower cholesterol levels and lower your risk of heart disease and stroke.
If you’re getting plenty of shut-eye, your weight is less likely to be a source of anxiety for you. Research suggests that getting enough sleep can help you maintain a healthy weight and prevent weight gain in adulthood. How much sleep do you need? Seven to nine hours per night for most adults—but it’s fine if your ideal nightly slumber isn’t exactly eight hours. As long as you get between seven and nine hours, that amount should suffice. In fact, sleeping too much or too little has been linked with certain chronic diseases, including diabetes and high blood pressure.
Food high in protein, fibre, iron, vitamins, minerals and water
A number of foods can help keep you healthy. We’ve identified four that are high in protein, fibre, iron, vitamins and minerals. They also happen to be very hydrating and a great source of fluid for your body. Incorporate these foods into your diet every day for optimal health benefits: Eggs: These little guys are jam-packed with nutrients such as vitamins A and D, riboflavin (B2), folate (B9) and selenium. Eggs also contain choline—something that most people don’t get enough of through their diet—which is vital for brain function. Eggs are also an excellent source of high-quality protein. Tofu: This is another food filled with all sorts of essential nutrients!
Meditate – it’s all about breathing
When you’re under stress, your breathing pattern changes. When you’re agitated or just having a bad day, it’s common to breathe shallowly and quickly. But when you calm down and begin to meditate, your breath naturally becomes slower and deeper. Deep breathing helps relieve stress and anxiety by slowing down your heart rate, lowering blood pressure and relaxing tense muscles in your neck and shoulders.
Drink water – at least 2 liters per day
Staying hydrated is an easy way to keep your body healthy. Don’t forget about hydrating before, during and after your workouts. Hydration may be key for a successful workout. However, there are lots of myths out there on how much water to drink per day. The Institute of Medicine recommends most men drink approximately 3 liters of total beverages per day, and women should drink 2.2 liters of total beverages daily.
Slow down of thoughts
Meditation is proven to help people control their thoughts, which can be an effective way to reduce stress. The Mayo Clinic suggests picking a time and place where you won’t be interrupted for about 10 minutes a day. Focus on taking deep breaths, in through your nose and out through your mouth; use guided meditation if you’re not used to meditating alone. Imagine that each breath brings more energy into your body, or listen to soothing music as you focus on being calm. If you can’t clear your mind entirely, don’t worry—it may take time before it happens (it also may never happen). Just try letting go of what doesn’t matter and focus on how good it feels to breathe deeply.
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