Importance of Water to Lead a Health Life
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.
Why water is essential?
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:
- It helps to eliminate the waste products accumulated on the body through the kidneys.
- It regulates body temperature.
- It works as a lubricant by forming the fluids that surround joints and bones.
- It prevents and alleviates constipation by moving food particles through the intestines and eliminating waste products through the kidneys.
- It helps the body to absorb nutrients.
- It plays a key role in regulating body metabolism.
- It forms saliva which is very necessary for proper digestion.
- It helps to carry nutrients and oxygen to all cells in the body and facilitates all of the chemical processes which occur in the body.
- It can also help in weight management as by drinking water you can avoid overeating.
- It helps to maintain the muscle tone and help to reduce muscle fatigue and soreness during exercise.
- It also helps to keep your skin looking good and keep it free from wrinkles and other anti-aging signs.
To know more, check this website: www.webmd.com
Less water consumption means more health problems
It also plays a key role in the prevention of various diseases such as colon cancer, bladder cancer, and indigestion and so on.
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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.
If you think you need to be drinking more, here are some tips to increase your water intake:
- Start your day off by drinking 1-2 glasses of water every morning.
- Drink a glass of water with each meal and between each meal.
- Carry a water bottle with you whenever you need to go outside for a longer period of time.
- Drink water before you actual feel thirsty to avoid mildly dehydrated.
- Drink a few glasses of water before exercising, and drink several ounces of water frequently during your workout.
- Drink water before, during and after exercise as during this time the body loses more water.
- Drink pure water; tap water or bottled water is OK.
- Along with water you must also consume foods that have high water content. High water content food products will add to your hydration.
- Avoid fruit and vegetable juices having high sugar content.
- Any kind of beverages that have artificial sweeteners should be avoided.
- Caffeine drinks has a diuretic effect and so for every cup of coffee, you need to consume an additional cup of plain water to counteract this effect.
- Limit the consumption of alcoholic beverages as it can cause dehydration.
- Choose beverages you enjoy as this way you are likely to drink more liquids if you like the way they taste.
Easy Tips for Planning a Healthy Diet Plan
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.
- Fruits are the foundation of a healthy diet. They are low in calories and at the same time contain good amount of vitamins, minerals, antioxidants and fiber.
- Green vegetables as they contain a good amount of calcium, iron, potassium, magnesium, zinc and vitamins A, C, E, and K.
- Eat whole grain food items as they contain a good amount of phytochemicals and antioxidants, which help to protect against heart disease, various types of cancers and diabetes.
- You must also eat foods having healthy fats such as monounsaturated fats and polyunsaturated fats to nourish your brain, heart, and cells. Healthy fat is required to reduce cardiovascular disease, improve your mood, and prevent dementia.
- Good amount of protein is required to enjoy proper growth and development. Lack of protein can cause slow growth, and weaken the heart and respiratory system. Try to eat lean meat, poultry, legumes, low-fat dairy products and fish, such as salmon to give your body the required amount of protein.
- Also include calcium enriched food products in your diet plan as calcium is essential to stay strong and healthy. Especially bones are highly benefited from calcium-rich foods.
- Try to include fiber enriched food items in your diet plan. By eating fiber enriched foods, you can easily control your hunger and you will never make the mistake of overeating. Also daily intake of fiber reduces the risk of getting heart disease and diabetes. Include high-fiber foods in all of your meals like apples, bananas, artichokes, beans, berries, pears, broccoli and peas.
- When it comes to a healthy diet plan, it is simply impossible to ignore the importance of water. Water helps to flush out waste products and toxins from within the body and keeps the body well hydrated. When the body lacks water, there is a high chance of suffering from low energy level, headache, indigestion, constipation and so on. Experts suggest drinking eight to ten glasses of water daily.
At the same time there are certain things that you need to eat in moderation.
- It is also essential to consume sugar in right proportion. Too much or too less sugar can cause health and weight related problems. Often it becomes difficult to calculate the amount of sugar you consume as sugar can be found in food items like bread, canned items, pasta sauce, margarine, frozen food products, soy sauce, and ketchup. Those who wish to follow a healthy diet plan must avoid sugary drinks and desserts and try to include natural sweet food such as fruit, peppers, or natural peanut butter to fulfill the requirement of sugar in their body.
- Too much intake of salt is extremely bad for your health as it can cause high blood pressure and various other serious health problems. Try to limit the intake of sodium intake to 1,500 to 2,300 mg per day. At the same time you must avoid processed or pre-packaged foods along with salty snacks like potato chips, nuts, and pretzels.
- You must also limit the consumption of animal products, fat, and processed foods in order to decrease the chance of suffering from chronic diseases of heart, cancer, diabetes, stroke, autoimmune diseases and so on.
- An occasional alcoholic beverage can give you many health benefits. But excessive alcohol intake has a negative effect on your body. If you want to drink, keep your intake to no more than two beverages a day.
Some more tips:
- Along with a proper diet plan, you must regularly visit a doctor. This will help to locate any kind of health problems that can be handled within time and without invasive procedures.
- If required do not hesitate to take supplements to give your body the required dose of essential nutrients to ensure proper functioning of your body.
- To lead a healthy life, it is essential to enjoy good sleep. Sleep allows your body to relax and recharge. Seven to eight hours of sound sleep every night is essential.
- Also do not ignore the benefits of exercise as it is one of the best ways of staying healthy. Thirty minutes of physical exercise everyday will do wonder to your overall health.
- There is no need to eat in bulks as a key foundation for any healthy diet is moderation. Instead of eating two large meals, try to eat five to six small meals.
- Never skin your breakfast as a healthy breakfast will keep your metabolism rate perfect, and small healthy meals throughout the day will keep the energy level of your body up and your metabolism going.
- Also keep a close eye on serving sizes and try to listen to your body to know whether your stomach is full or not. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
- When it comes to a healthy diet plan, it is also essential to practice healthy eating habits. Always eat slowly and try to enjoy the taste and flavor of your food by chewing it properly.
- At the same time avoid eating your breakfast, lunch or dinner in front of the TV or computer as it can lead to mindless overeating.
Five Simple Things to Lead a Healthy Life
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.
Drink more water
Water is essential for your body to function in a proper manner as over 60% of your body is made up of water. Water helps to flush out the harmful toxins from the body and carry nutrients and oxygen around your body. Water also helps to transport nutrients to body cells, moistens air in the lungs, aids metabolism, protects bodily organs, aids in absorption of nutrients, protects joints, regulates the body's temperature and aids in respiration. Looking at the huge benefits of water, health experts highly recommend drinking at least eight to ten glasses of water daily. One simple way to know that you are drinking enough water is to check your urine color. If your urine is colorless or slightly yellow it clearly indicates that your body is well hydrated. Along with water, you must eat fruits and vegetables that are high in water content to fulfill your daily body requirement of water. When it comes to fluid intake, it is highly advisable to stay away from poor alternatives like soda, caffeine and alcohol.
Get enough sleep
For leading a healthy life, it is important to take enough rest. So, after a day’s work you need to sleep for six to eight hours. It is also important to keep regular sleep hours to enjoy sound sleep. Adequate sleep can benefit your heart, weight, mind, and more. It can improve your memory, curb inflammation, spur your creativity level, and make you more attentive, help to maintain healthy weight, lower your stress level, and keep you away from depression and so on. On the other hand, lack of proper sleeping habit can cause premature aging, weight gain and different kinds of health problems. In case you are having a hard time sleeping when you go to bed, then there are plenty of things that you can do to enjoy sound sleep. For instance, you can try head massage, get yourself a glass of warm milk, enjoy a warm bath, try your hand at a crossword puzzle, read a book or listen to some soothing music before going to bed. All these activities will make your eyes heavy and soon you will fall asleep. Next morning when you wake up you will feel re-energized and you will be in a good mood.
Follow a good diet plan
Another essential secret behind a healthy life is eating a health-promoting diet. Your diet plan should be such that it provides vitamins, minerals, and nutrients such as protein, carbohydrates, iron, calcium, and vitamins C, K, and E that are all essential to a healthy body. You should eat foods rich in these nutrients to reduce the risk of chronic disease and to keep you away from medicines. Instead of eating heavy meals, try to eat several small meals throughout the day. This will help to keep your body energized. Eating healthy is one of the most important things you can do to energize and nourish your body. You should eat a diet rich in vegetables, whole grains, and fruits. You should avoid greasy food and foods loaded with processed sugars. If you are trying to improve your diet and nutrition and stay healthy as you age, eat a good breakfast every day. A healthy breakfast is the cornerstone of a good diet. It is a meal that provides the opportunity to eat a serving of whole grains, a digestible protein, and have a serving or two of fruit. The energy from a healthy breakfast can carry you through your morning in a more stable way.
Breathe fresh air
To lead a healthy life, it is also essential to enjoy some fresh air daily. Oxygen is a vital source of life and when you get to inhale fresh oxygen you in a way help your body to function in a better way. Just a few deep breaths in the open air every morning can make you feel more focused and jovial, as opposed to tired and stressed-out. To get the maximum benefit of fresh air you need to follow the right breathing technique. This is very essential for those who spend their maximum time inside an office room. At the same time when you go out your body gets exposed to some sunlight. Healthy experts often recommend that you must spend at least half an hour a day in the sunlight. This is the best way to give your body some Vitamin D which is essential for healthy bone structure, strong muscles and so on. It has been found that lack of sunlight can lead to different types of internal cancers, multiple sclerosis and diabetes. Here it is essential to bear in mind that you should enjoy early morning or late evening sunlight to protect your skin from harmful UV rays.
Do regular exercise
Regular physical exercise of about one hour brings tremendous health benefits such as longevity, lowering of risk of diseases, higher bone density and weight loss. Also by engaging in moderate physical activity each day you can remove harmful toxins from the body, improve the blood circulation and boost the functionality of your immune system. At the same it will also help to boost your spirit level. There is no need to indulge in heavy exercises. Regular walking in the park, climbing the stairs or jogging will be enough to keep your body healthy. At the same time you enjoy popular sports such as basketball, football, swimming, tennis, squash, badminton, and more. You can choose a sport which you like to play. Well, regular moderate daily physical activity goes a long way to help you maintain and improve our fitness.
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.