Health And Fitness





                Health tips to help you prevent disease and improve your health. Healthy living is said to be a state of mind and factors such as diet, exercise, smoking, obesity and many more elements all have a major effect on your body’s health and well being. If you choose to make improvements in these particular areas, both your mind and your health will improve.



Top 15 Tips For Healthy Mind And Body
 
 
  • Sleep is very important for good health and healthy looking young skin. If you want to attain and retain younger looking skin, take 6-8 hours sleep daily. Enough sleep helps to regulate your body metabolism and it’s a natural way to remain young.
  • Drink enough water to keep the gums clean, bright white and smooth, stimulates gastric secretion. After finished eating, but drinking water will wash away the clinging of food left on teeth, the bacteria off the supply, work opportunities are no longer dread the monster and damage to teeth.
  • Cut Fat: Avoid such as fried foods, burgers and other fatty meals. Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise.
                                                           

  • Continue eating natural, fresh, unprocessed foods & abstain from alcohol & nicotine. Take a brisk walk daily for 30 minutes. You will feel lighter on your feet & brighter in your head.
  • Instead of eating 3 meals a day, have 4-5 small meals. Eat every 3-4 hours to regularize blood sugar levels. Never skip meals especially breakfast. Don't eat while watching TV.
  • Limit salt intake to less than 2,500 mg a day. Have rock salt instead of the regular salt. Throw the salt-shaker away to limit the salt intake. Use lime instead with your food.
  • Laughter is the best medicine. When you laugh, several positive things happen. Your muscles relax; stress hormone product is reduced; you forget about pain; your body’s immune system is improved; high-blood pressure is lowered; the heart and lungs are strengthened; and overall, you feel better!
  • Protect Yourself from Pollution: If you can’t live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise indoors in air conditioning when air quality is good. It’s a good pollution and dirt from the street deterrent.
  • Get up early in the morning and make morning walk your routine. Early morning breathing and walk is most effective to attain good health and younger looking fresh skin.
  • To improve mental clarity breathe consciously. If you are confused, take a few deep breaths. When faced with anxiety breathe deeply and confidence will be regained.






  • Your body follows your mind. Negative thoughts, feelings and words create disease. Watch what you create with your mind. Watch your speech, your unconscious is listening, too. Get some help through hypnosis or NLP. Your mind is the most powerful machine. Learn how to reprogram your mind that's all you need to get healthy.
  • Incorporate exercise within your work-schedule. Take the stairs instead of the elevator. Park your car a short distance from the office & walk. Moderate changes tomorrow. 
  • Vitamin E is one of effective anti aging agent. Keep it in your daily diet chart by having such food that is rich in vitamin E. Even if you use any skin care products, prefer those which are enrich with vitamin E.
  • A great way to maintain a healthy cardiovascular system is by adding flaxseed to your daily diet. Flaxseed actually contains what is called alpha-linolenic acid, which is a fatty acid essential in controlling blood pressure. They have a benefit of helping with digestion; just make sure the flaxseed is crushed for easier consumption and absorption.
  • Stretch out your body daily. Do it slowly, till your muscles and tendons relax. If you don't know how to do it, take some Yoga classes. Don't stress yourself. Don't forget to rest.
  • Give up Smoking: Smoking is harmful to your health.


 
Nutritious Foods

   
     Good nutrition promotes a healthy lifestyle and helps prevent diseases. Your body cannot function without nutrients. Nutrients allow your body to break down the food you eat into energy. Everything you do requires energy. A variety of the different food groups is essential because each food group provides something different. There are six major classes of nutrients:


Carbohydrates



             Carbohydrates are needed as a primary source of energy. There are three major types of carbohydrates such as simple carbohydrates, complex carbohydrates or starch and dietary fibers.



Carbohydrate Rich Foods

  • The beans such as chickpeas, white beans, black eye peas, refried beans, garbanzo beans and navy beans are rich in complex carbohydrates. Some of the root vegetables such as potato, sweet potato, carrot and corn contain a high quantity of carbohydrates
  • Dairy products are known for rich fat and protein contents. However, some of the dairy products such as nonfat milk, low fat, plain yogurt, chocolate milk and skimmed milk are included in the list of high carbohydrate foods. All types of chocolates, candies, cookies, pastries also contain high amounts of carbohydrates.
  • Foods containing simple carbohydrates include table sugar, candy, cake, corn syrup, fruit juice, bread and pasta made from white flour and most packaged cereals.
  • Foods containing the high amounts of complex carbohydrates are bran, oatmeal, maize, barley, buckwheat, cornmeal, pasta, macaroni, spaghetti, potato, brown rice, shredded wheat, bagel, wholegrain cereals, corn, peas, muesli, yam, beans and lentils.




Protein Rich Foods


           
            Protein is a crucial component of any diet. Protein is used to fix almost all of your tissue and is the main component of your nails and hair. The amount of protein you need every day is different from individual to individual, but often it is between 40-70 grams. The majority of the things on the list are considered protein-rich foods and therefore have high-protein levels.

Chicken,Fish like Tuna, Pork chop, Most cuts of beef , Drumstick, Ham, Egg, Soft cheeses,Flax seeds,Chicken fillet, Cottage cheese,
Sunflower seeds,Pumpkin seeds, Soya milk, Soy beans, Bacon,
 


Water-Rich Foods

  
The human body is composed of 50 to 60 percent water. As such, dehydration can lead to a whole host of medical problems, including weight gain and organ failure. But many people find it difficult to fit in six to 10 glasses of drinking water each day. Eating a number of water-rich foods can be an adequate alternative and stave off hunger longer than dense, dry foods. 

  • Fruit is your best bet for significantly upping the amount of water in your diet. The amount of liquid expelled when cutting or squeezing a piece of fruit is a good indication of just how much water it contains.  Tomatoes, peaches, pineapple, strawberries and oranges contain some of the highest percentage of water. 
  • Also high on the list of water density are vegetables. A potato is roughly 80 percent water and only 20 percent solid mass. Cucumbers, carrots, squash and bell peppers are favorites among nutritionists.
  • Drinking water isn't the only liquid capable of hydrating and sating the appetite. Doctors often recommend broth soups for ailing patients to help stave off dehydration, with the added benefit of sodium to balance electrolytes.



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