Leading a healthy lifestyle is the key to living longer and better, as you would have read and heard on more than one occasion. It is mainly about following a series of habits to take care of your body but also taking into account some indicators that alert us that it is time to take precaution and go to a specialist.
Here are some Useful Tips to Lead a Healthy Life:
Eating healthy Food:
Eat in a balanced, varied, sufficient, and a quality way. Fruits, vegetables, greens and legumes, fish, extra virgin olive oil, white meats, whole grains, and skim dairy should be the great foundation of your daily diet. You should also reduce the consumption of pre-cooked foods, pastries, cold cuts, butter, margarine, soft drinks, and red meat.
Regular Physical Exercise:
Dedicate at least 30 minutes a day or 150 minutes a week. You have many forms of physical activities like walking, dancing, running, cycling, tennis etc….you can have your pick of the litter, but as long as it is fun.
Keep away from Tobacco:
Don’t smoke, don’t allow it. Any number of cigarettes you smoke per day increases the risk of a having a huge number of pathologies such as heart attacks, strokes, cancer, etc. Get rid of it now!
The best advice is to abandon it, it does not contribute anything positive, and yes many unwanted calories, in addition to being another important source of diseases. Men and Women are advised not to drink more than 14 units a week on a regular basis. Spread your drinking over 3 or more days if you regularly drink as much as 14 units a week. if you want to cut down, try to have several drink-free days each week.
Lose Excess Weight and abdominal fat:
Measure your Body Mass Index (divide your weight in kilos by your height in meters squared). As indicated by the World Health Organization (WHO), if the result is greater than 25 kg / m² it is considered overweight. Above 30 kg / m² is obesity. On the other hand, measure your abdominal circumference at the level of the navel. In women, it should be less than 88 cm and in men 102 cm. Higher figures represent a significant increase in cardiovascular risk.
If you are a healthy person, it is highly advisable that you carry out an annual checkup and verify that you have a blood pressure between 90/60 mmHg to 120/80 mmHg which is considered to be Ideal. If you are above 140/90 mmHg or higher, we recommend that you go to your doctor and follow his instructions. In any case, reduce your salt intake to no more than 6 grams a day for adults and no more than 3 grams a day for kids.
You must consume at least 2 liters of water a day, Avoid sugary juices, sodas, and alcohol. It not only purifies the body but also keeps us hydrated and keeps diseases away. In addition, this advice is included in certain diets to lose weight, due to its satiating power, so if you are thinking of getting in shape and losing a few pounds, it will be your great ally. Needless to say, it works as a substitute for carbonated drinks or soft drinks, which are harmful to the body.
Be Stress Free:
Learn to control your stress and anxiety. Bet on improving your social life and getting restful sleep. Inefficient sleep is a cause of overweight, obesity, and stress.
Going to bed without any clothes can affect your quality of sleep. This is because the production of melatonin in your body increases, it also decreases your body temperature. Also staying cool at night lowers your level of cortisol, the stress hormone.
Do Yoga Everyday:
This type of exercise has infinite benefits, and it is also one of the easiest to do when practicing at home, with fully available apps and class videos available online. A few sessions a week have a very positive impact and also have mental and physical benefits, including an improvement in metabolism and breathing.
Watch Less Television:
Spending too much time in front of the television can result in much worse health, in addition to condemning us to a sedentary life from which it is very difficult to escape as you relax.
A ritual of personal hygiene that we have learned by force in recent months. According to the health authorities, it is advisable to spend around 20 seconds with your hands in the tap to prevent any risk of contagion. Obviously, not only from the coronavirus but also from the flu and colds.
Have Home Cooked Meal:
A practice that we have been forced to do more in the quarantine period. Preparing your own meals helps you live healthier, especially since you choose the amount of salt you add or the fats you consume in each dish. In addition, cooking is a very entertaining activity to do with family or friends. Surprise your loved ones with delicious homemade and healthy dishes. Without a doubt, one of the biggest indications of a healthy life.
Get Enough Sleep:
Having a rested body and mind makes our concentration level increase, we will also be in a better mood and tiredness will not interfere with our routine. It is recommended to sleep at least 8 hours a day to perform better on the next day.