10 Things you should know to sustain your body healthy
1.
THINK POSITIVE AND FOCUS ON GRATITUDE:
Research
shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your
body believes what you think, so focus on the positive.
2. EAT YOUR VEGETABLES: Shoot for five servings of vegetables a day —
raw, steamed, or stir-fried. A diet high in vegetables is associated with
a reduced risk of developing cancers of the lung, colon, breast, cervix,
esophagus, stomach, bladder, pancreas, and ovaries. And many of the most
powerful phytonutrients are the ones with the boldest colors — such as
broccoli, cabbage, carrots, tomatoes, grapes, and leafy greens
3.TAKE MUCH WATER DAILY : The body is about 60%
water, give or take. We’re constantly losing water from our bodies, primarily
via urine and sweat. There are many different opinions on how much water we
should be drinking every day. The health authorities commonly recommend eight
8-ounce glasses, which equals about 2 liters, or half a gallon. This is called
the 8×8 rule and is very easy to remember.
4. SET
A “5-MEAL IDEAL: What,
when, and how much you eat can keep both your metabolism and your energy levels
steadily elevated, so you’ll have more all-day energy. A “5 meal ideal”
will help you manage your weight, keep your cool, maintain your focus, and
avoid cravings.
5. EXERCISE
DAILY:
Did
you know that daily exercise can reduce all of the biomarkers of aging? This
includes improving eyesight, normalizing blood pressure, improving lean
muscle, lowering cholesterol, If you want to live well and live longer, you
must exercise! Studies show that even ten minutes of exercise makes a
difference — so do something! Crank the stereo and dance in your living room.
Sign up for swing dancing or ballroom dancing lessons. Walk to the park with
your kids or a neighbor you’d like to catch up with. Jump rope or play
hopscotch. Spin a hula hoop. Play water volleyball. Bike to work. Jump on a
trampoline. Go for a hike.
6.
GET A GOOD NIGHT’S SLEEP:
If
you have trouble sleeping, try relaxation techniques such as meditation
and yoga. Or eat a small bedtime snack of foods shown to help shift the
body and mind into sleep mode: whole grain cereal with milk, oatmeal, cherries,
or chamomile tea. Darken your room more and turn your clock away from you. Write
down worries or stressful thoughts to get them out of your head and onto the
page. This will help you put them into perspective so you can quit worrying
about them.
7.
CHECK YOUR FOOD ’TUDE:
What
we eat and how we feel are linked in very complex ways. A healthy approach to eating
is centered on savoring flavor, eating to satisfaction, and increasing energy,
rather than focusing on weight. Check your balance of low-calorie foods,
nutrient-dense foods (providing many nutrients per calorie), and foods that are
calorie dense but nutrient poor. Most Americans need to eat more fresh whole
foods (in contrast to processed, highly refined foods). Try to add more
whole grains, fresh fruits and vegetables, and legumes into your meals. Pair
these carbohydrate-rich foods with a healthy fat or lean protein to extend
satisfaction.
8.
GET SATISFACTION:
Both
eating and physical activity are fun, sensory experiences! In both, aim for
pleasure — not pain. Pay attention to the nutritional value of the foods you
choose to eat, as well as your sense of satisfaction, relaxation, tension,
exhilaration, and fatigue when you sit down to eat. Check in with yourself as
you eat, rekindling your fullness, recognition of hunger and satisfaction when
considering and how much to eat.
9.
GIVE YOURSELF A BREAK:
I
spend countless hours doing cardio and never seem to lose that last ten
pounds!” is a common complaint I hear from clients. Give yourself permission to
shorten your workout. Believe it or not, over-training could be the problem.
Your body can plateau if not given adequate rest to restore itself, ultimately
leading to a decline in performance. Fatigue, moodiness, lack of
enthusiasm, depression, and increased cortisol (the “stress” hormone) are
some hallmarks of over-training syndrome. Creating a periodization program —
breaking up your routine into various training modes — can help prevent over-training by building rest phases into your regimen. For example, you might
weight train on Monday and Wednesday, cycle on Tuesday and Thursday, run on
Friday and rest on Saturday and Sunday. You can also help balance your program
by simply incorporating more variety.
10.
KEEP GOOD COMPANY: You can do all the right things but if you have personal relationships with
people who have unhealthy habits, it is often an uphill battle. The healthiest
people are those who have relationships with other healthy people. Get your
family or friends involved with you when you walk or plan healthier meals.
Making healthy changes with a loved one can bring you closer together as friends. making a friend in the circle of healthy people will get you more healthy concept.
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