Tips for a Healthy Lifestyle
Hydration:
Drink 11-16 glasses of water a day. It forms saliva and mucus. It regulates body temperature and cools the body and glows our skin oil-free. Helps to flush body waste. Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood. Water in the body is essential for many important processes to take place. From our blood system carrying essential glucose, oxygen and nutrients to cells, to the kidneys getting rid of waste products we no longer want, fluid in the body is vital to allow these to occur. It also lubricates our joints and eyes, helps our digestive system function and keeps our skin healthy. We are uniquely designed to regulate our own body temperature, particularly in hot conditions, by losing more water through the skin (perspiration), which in turn acts to cool the body helping to maintain a stable temperature. The more water we lose through sweat, the more we need to replace, so those who live (or holiday) in a hot climate, or lose more fluid than normal doing sporting activities will need to drink more fluids more regularly to replace that lost through sweat. Water levels in the body change as we age, with newborns having a higher body fluid level compared to adults. Elderly people have lower fluid levels still, but hydration is really important at all ages.
Nutrition and supplements :
Reduced risk of multiple sclerosis, Heart disease and Flu. Over consuming vitamins by taking supplements can also have negative effects on your health?
Fruits, vegetables, whole grains, dairy and source of protein contains vitamins and minerals
Most fruits are naturally low in fat, sodium, and calories. Fruits are sources of many essential nutrients that many people don't get enough of, including potassium, dietary fiber, vitamin C, and folate.
· Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.
· Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.
· Folate: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.
· Iron: Needed for healthy blood and normal functioning of all cells.
· Magnesium: Magnesium is necessary for healthy bones and is involved with more than 300 enzymes in your body! Inadequate levels may result in muscle cramps and high blood pressure.
· potassium: Diets rich in potassium may help to maintain a healthy blood pressure.
· sodium : Needed for normal cell function throughout the body. Most diets contain too much sodium, which is associated with high blood pressure.
· vitamin A: Keeps eyes and skin healthy and helps protect against infections.
· vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.
Sleep-7 to 9 hours of sleep (Recommended)
It refreshes the brain, healing and repair of our heart and blood vessels. It reduces stress, inflammation, improves memory power, and it’s also losing weight.
Improves your attention and concentration it’s no surprise that getting a good night’s sleep can help to keep your energy levels up. But plenty of rest can also help to keep your mind from wandering, and maintain your attention throughout the day.
Not sleeping properly can mean that both your body and brain don’t function properly the next day. It could affect your attention span, concentration, strategic thinking, assessment of risk and your reaction times. This is really important if you have a big decision to make, are driving, or are operating heavy machinery, because sleep deprivation makes you more likely to make a mistake or have an accident. But getting plenty of sleep can help you to stay sharp and focused all day long.
Cardiovascular exercise
150, minutes of physical activity per week.
It helps to increase good (HDL) cholesterol and reduction in bad cholesterol (LDL), body weight, blood pressure.
It increases insulin sensitivity.
Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
The physical and mental benefits of this type of exercise are seemingly endless.
Manage your weight: The Centers for Disease Control and Prevention (CDC)Trusted Source say there’s extensive scientific evidence that 150 minutes of moderate-intensity cardio per week will help you maintain your weight over time.
Ward off heart disease: Research Trusted Source has shown that getting your heart rate up with regular cardio exercises can help prevent cardiovascular disease, which accounted for 31 percent Trusted Source of global deaths in 2012.
Mood improvement :It’s probably no surprise to you, but research supports the role that cardio exercise plays in improving your mood and increasing your happiness. Cardio ups the production of those feel-good painkillers called endorphins.
Live longer: The Mayo Clinic suggests that people who regularly perform cardio exercise will live longer
You must be logged in to post a comment.