Due to busy lifestyle, people often do not get the time or do not make efforts to follow a healthy diet plan, get enough exercise and take out the time to enjoy life. But the secrets of living a healthy lifestyle are simple and small things. Change one small thing at a time and soon you can lead a healthy lifestyle.
Take healthy snacks: It is very easy to spot a fast food center and order a burger, finger chips, or hamburger whenever you feel like eating something. But these small treats can do big damage to your health. Avoid these fast foods completely. You can carry some fresh fruits like apple, a handful of nuts, oat biscuits, and some carrots and so on in your bag. Have them whenever you feel hungry.
Meet people: A socially active life will do wonder to your mind and body. Regular communication with friends and family members will help to understand life properly and you can share your happiness and sorrow with them. Whenever you meet your friends or family members, hug them for a few seconds. A study by the University of North Carolina in 2005 found that hugging for 20 seconds can lower blood pressure and reduce levels of the stress hormone cortisol.
Consume less salt: In general, people eat around 9.5 grams of salt a day, but this is not a healthy dose. Health experts recommend eating no more than 6 grams of salt in a day. Consumption of high levels of salt can increase your blood pressure and thus making your more vulnerable to various cardiovascular conditions. Before buying food stuffs, check the level properly.
Enjoy sunshine: Go outside in the sunshine to help your body produce Vitamin D. Vitamin D is required to fight heart disease, get rid of depression and even reduce the risk of some types of cancer. Try to enjoy early morning or late afternoon sunshine. However, before going out in the sun, do not forget to apply some sunscreen lotion to protect the skin from harmful UV rays of the sun.
Eat fruits and vegetables: Several studies have found that eating just one extra portion of fruit and vegetables a day could cut your risk of dying early from any cause by 20 per cent. Include more fruits and vegetables that are in season in your diet plan. Avoid canned fruits and vegetables as they contain preservatives which are not good for your health at all.
Stop smoking: You can add 14 years to your life by quitting smoking today. Smoking has a huge impact on your life expectancy, say scientists from Cambridge University. If you can give up smoking it will do wonder to your health and at the same time it will make you look younger.
Walk daily: Taking at least 10,000 steps a day can help you to manage your weight. You can go for a walk in the morning or after taking your dinner. Take stairs instead of using the lift whenever possible and try to park your car at a distance from the venue where you wish to go. You can even invest in a pedometer to make sure you're hitting your target.
Laugh around: Studies have found that those with a positive attitude suffer less from conditions such as heart disease. Find something to laugh at every day to give your feel-good hormones a boost. You can even join a laughing club.
Follow these tips and get set to enjoy a healthy life.
Parents often keep pushing their children to eat more fruits all the time. But often we ignore it. Fruits cannot be ignored and even the Center for Disease Control and Prevention recommends that people must eat at least 3 to 5 servings of fruits a day.
Exercise is very essential as without physical activity, the body will not remain healthy. The muscles will become weak, body organs will not function efficiently, joints will become stiff and there will be higher chances of falling ill frequently. With regular exercise, the body will remain physically fit and in good health. Also there will less risk of suffering from heart disease, cancer, high blood pressure, diabetes and other diseases along with delaying the process of aging.
There are many benefits of physical exercise, such as:
Improves Stamina: When you exercise, the body uses energy to keep going which in turn improves the stamina level. This way the body gets trained to become more efficient and use less energy for the same amount of work. As the stamina level improves, your heart rate and breathing rate will also improve.
Tones the Muscles: Exercising with weights and other forms of resistance training develops your muscles, bones and ligaments for increased strength and endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores. Also with regular physical exercise your posture can be improved, and your muscles become more firm and toned.
Enhances Flexibility: Stretching exercises can improve your posture. This kind of exercise can make your body bend and twist without any difficulty. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination.
Controls Weight: Exercise is also a key to weight control because it burns calories. If you burn off more calories than you take in, you lose weight. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
Improves Health: If you are worried about your heath, then physical exercise is must. Irrespective of your weight, being active boosts "good" cholesterol and decreases unhealthy triglycerides. This helps to keep blood flowing smoothly, which in turn decreases the risk of cardiovascular diseases. Also, regular physical activity helps in preventing many health problems like stroke, type 2 diabetes, depression, cancer, arthritis and so on.
Improves Quality of Life: Once you begin to exercise regularly, you will discover many more reasons why exercise is so important to improving the quality of your life. Exercise reduces stress, lifts moods, and helps you sleep better as it stimulates various brain chemicals that may leave you feeling happier and more relaxed. It can keep you looking and feeling younger throughout your entire life, which can boost your confidence and improve your self-esteem.
How Often Should You Exercise?
When it comes to exercise, there is no need to spend hours in the gym. If you are a beginner, going for physical exercise for half an hour three days per week is realistic, safe and effective. If you are in the habit of doing regular exercises for years, then cardiovascular exercises like walking, jogging and bicycling should not be more than 200 minutes per week.
Some of the beneficial exercises are brisk walking, jogging, running, swimming tennis, skating and walking the dog, dancing, cycling, skipping rope, and just running around and playing with the kids. Try to find activities that you are good at and enjoy. If you have fun while you are working out, you will want to keep going, and your sense of well-being will be heightened. If you don’t enjoy your workout, swap to something else.
Remember that diet plays a huge role in how beneficial exercise is for your body. If you have an unhealthy diet, chances are that exercising may not make up for the harm unhealthy foods can do to you. Be sure to eat a nutrient-dense, balanced diet in order to stay healthy. Also, the healthier you eat, the easier it is to tone your muscles.
To conclude, exercise is good for you and with regular physical exercise you can easily improve the quality of your life. Regardless of your age, sex or physical ability, try to take out few hours from your busy schedule to perform some kind of physical exercise depending upon your physical activity.
Air is the most essential element needed to sustain life. Overall health of your body and mind in a great degree depends upon the amount of pure, fresh air breathed. But nowadays people often tend to forget about the importance of spending time outside and underestimate the health benefits of spending time outdoors.
A steady supply of fresh air that is full of oxygen is very important. Fresh air provides you with a steady supply of oxygen which is needed by your brain and every single cell of your body. The body is made up of cells. Cells in turn make up tissues and tissues in turn make up the organs of the body. Every function carried on by the body is directly related to the life of the cells. Cells need four things to live and function properly such as oxygen, water, nutrition and cleansing. Without oxygen the cells die in three minutes as it is one chemical essential for the cells to create energy.
Next to oxygen, water is the most essential element that human beings needs. In fact, no human being can survive longer than one week without water. This is because water plays a key for every single cell and organ system in the human body to function in a proper manner.
Water makes up greater than two third of human body weight as brain is made of 75% water, blood is made of 83% water, bones are made of 22% water, muscles are made of 75% water, and the lungs are made of 90% water. Water is important as:
To know more, check this website: www.webmd.com
Less water consumption means more health problems
To know the various health benefits of water you can check this website www.top10homeremedies.com.
When the body does not get enough water, then it can cause various health problems. For instance it can cause dehydration, daytime fatigue, excess thirst, fuzzy memory, and nausea.
How much water your body needs?
When your water intake in not ample, you can become dehydrated. The body loses water through perspiration, waste removal, and other functions. The lost water must be replaced by drinking more water. Your body requires a lot of water every day and that is why health experts recommend drinking eight to ten glasses of water daily. This is a minimum requirement but those who do vigorous exercise or play sports, spend too much time in the sun or suffering from health problems should drink more water. This is a minimum requirement but those who do vigorous exercise or play sports, spend too much time in the sun or suffering from health problems should drink more water.
Tips on Drinking More Water:
You may need to modify water intake depending on how active you are, the climate, how healthy you are and so on. When the body does not get enough water, then it can cause various health problems. For instance it can cause dehydration, daytime fatigue, excess thirst, and nausea.
Many people do not recognize the importance of healthy diet plans that can actually make a huge difference in their life. By following a healthy diet plan, you can enjoy a disease free life and lead a more energetic and healthy life. For a diet to be termed healthy, it should be able to provide you with an adequate amount of vitamins, protein, minerals, carbohydrates, fiber, and fat and take into consideration the calorie requirements. There are different types of foods which will provide you with the required nutrients.
Following a healthy diet plan is easy and does not take a tremendous amount of time or any monetary investment. Anyone can think of eating a well balanced diet plan on a daily basis to enjoy a longer and happier life.
Things you should include and avoid in your diet plan:
When it comes to planning a healthy diet plan, you need to give stress on food items that are good for your overall health and avoid eating foods that are not good for your health. Always remember that all foods does not promote and help in maintaining good health. This is why health experts always give stress on proper diet plan in order to enjoy amazing results throughout life.
Here are certain things that you need to include in your diet plan.
At the same time there are certain things that you need to eat in moderation.
Some more tips:
To conclude, remember, even simple, small changes in your diet plan can make a big difference in living a better life. So, it is high time to take charge of your own health by eating a healthy diet and following a healthy lifestyle. You will be simply amazed at the immediate benefits of following a healthy diet plan.
Life is beautiful and nobody wishes to suffer from unnecessary health problems. All of us want to live a healthy lifestyle but most of us take things for granted and never give much stress on health related issues. It is very essential to take proper care of your body to enjoy a positive mental health, healthy self-image and a healthy lifestyle.
To lead a healthy life, all you need to do implement certain changes in your lifestyle. Here are some simple steps that will significantly improve your health.
By following the above mentioned tips to lead a healthy lifestyle, you can greatly reduce the risk of many acute and chronic diseases and enjoy life in a better manner.
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