11 tips and tricks for better health.
1. Do not skip breakfast!
Breakfast is the most important meal during the day, although often we skip it for various reasons. The lack of time is the most common factor for which breakfast is left out, but by skipping this meal, a series of reactions in our body are triggered which harmfully affect the overall health.
Why is breakfast important?
Breakfast is the first meal a day after several hours of night sleep, or a meal that will restore your energy lost during sleep and allow you to start the day in full steam.
It is scientifically proven that if you start the day with breakfast, during the day you will be less hungry. Also, everyday breakfast activates metabolism early in the morning, a habit that contributes to easier weight maintenance.
Most often we wonder what is the real breakfast food? All studies have shown that breakfast should include food rich in protein that keeps focus and energy throughout the day.
2. Consume fiber-rich products more often
To achieve a well-balanced meal, fiber plants need to be included in the diet. As a benefit of consuming fiber-rich products we get improved digestion as well as prevention of heart attack and diabetes.
The recommended daily intake of a plant tray is only 30 grams, but although it looks like a small amount, we often do not insert it during the day.
The list of products rich in fiber is long. Bread, cereals, fruits and vegetables, nuts that are part of the daily diet are products that are rich in fiber.
Apart from the fact that these products prevent from unhealthy diseases, their consump- tion for a long time retains the feeling of satiety - great help for maintaining the weight.
3. Eat fruits and vegetables daily
Fruits and vegetables are one of the most important products that should be included in our daily diet. They contain many vitamins, minerals and antioxidants that contribute to maintaining our health.
Daily intake of fruits and vegetables prevents numerous chronic diseases. By introducing only one apple a day, the cholesterol phenomenon prevents heart builds and reduces the risk of respiratory illnesses such as asthma.
Doctors recommend an intake of 5 to 10 servings of fresh fruit and fresh vegetables throughout the day, an amount that should daily be brought into the body.
A trick to help you enter this amount of fruits and vegetables is to place these products in a visible and accessible place in the home where you can bite yourself at any time.
4. Avoid carbonated drinks
Garlic drinks are full of sugars and do not contain any nutrients that the body needs. These beverages are the main culprits for overweight and contributing factor for type 2 diabetes.
Dental caries and teeth erosion are just one of the many diseases that are caused by excessive intake of carbonated drinks.
There are many alternatives that can be a substitute for these carbonated drinks. Freshly pruned juices, milk, tea as well as plain water represent a much better replacement with which you contribute to improving your health.
5. Drink at least 2 liters of water a day
Two thirds of the human body constitutes the water, or 60% of the body's total body weight is actually water. This percentage should be maintained on a daily basis to allow the normal functioning of each cell in the body.
Water shortages lead to dehydration, a condition that results in insufficient energy and exhaustion of the entire organism. By drinking only 2 liters of water during the day, the daily water intake requirements are met and your body is protected from dehydration and exhaustion.
During the summer and with increased physical activity accompanied by a greater sweating, the intake of water is higher. However, by drinking 8 glasses of water a day the minimum water intake is satisfied and our body and health are preserved.
6. A glass of wine per day protects your heart
Many contradictory opinions are tied to whether drinking wine is a benefit or a risk for heart disease.
Red wine contains antioxidants that help prevent heart disease by reducing cholesterol and reducing the formation of blood clots.
The latest research shows that drinking only one glass of wine per day improves circulation in the whole organism.
However, do not forget that the wine contains a high percentage of sugars and alcohol that are harmful to your health, so it is recommended that you drink only a glass of wine per day.
7. Reduce caffeine intake
Caffeine is a central nervous system stimulant. When consumed in an optimal amount - from 200 to 300 mg of caffeine, or 3 to 4 cups of coffee, caffeine gives us a sense of alertness and energy.
If you are a great coffee lover and you pass this moderate dose of caffeine you can face side effects such as:
Tachycardia - accelerated heartbeat
Insomnia
Nervosa
Tremor of the muscles
Headache.
8. Avoid products rich in artificial colors and sweeteners
Diabetes and heart disease are just some of the diseases that are associated with increased sugar intake. Artificial colors and sweeteners are a synthetic substitute for sugar, products that are much sweeter than casual sugar, thus creating an increased need for sugar intake.
Aspartame is the ingredient used as a substitute for sugar in artificial sweeteners. This ingredient is toxic and is associated with a variety of diseases such as tumors, Alzheimer's disease, chronic fatigue and many other diseases.
Although artificial sweeteners are recommended to people suffering from diabetes, studies have shown that this type of sweetener causes an elevated blood sugar level compared to ordinary white sugar.
Artificial colors as well as sweeteners do not contain any natural and nutritious ingredients in themselves, in addition to elevated blood sugar levels, they cause a disruption of the natural bacterial flora in the digestive system.
Reducing daily intake of sugar is crucial for our health. Although all products with excessive amounts of artificial colors and sweeteners look very tempting, try to avoid them in everyday nutrition in order to protect your own health.
9. Do not eat before going to bed
Sleep metabolism is reduced by preventing proper digestion of food intake before bedtime. Eating at bedtime causes the accumulation of unnecessary calories that contribute to weight gain.
Although there are many conflicting opinions that with a "full stomach" it is easier to fall asleep, most doctors do not recommend eating before going to sleep in order to avoid the much bigger problem - obesity.
A trick that you can use to deceive your stomach that is accustomed to a plentiful meal before going to sleep is to soak it with "appetizers", ie a few morsels that are not very caloric.
10. Be physically active
With only 30 minutes of daily physical activity, you influence the prolongation of your life expectancy up to 7 years, more than those that are not physically active. These 30 minutes I believe you can all take away from your time when it comes to improving the quality of life.
People who practice physical activity daily have a 30% lower risk of heart attack or stroke. As benefits of physical activity are distinguished:
Improved circulation
Reduce blood pressure
Maintain body weight
Improve cholesterol levels
Increasing energy and a host of other benefits.
On weekends you can turn on the whole family where you can enjoy your physical activity together.
11. Learn how to relax
With the modern way of life, we face stress every day from a variety of factors. If we separate a technique or a way to get rid of this everyday stress, our quality life is guaranteed.
The most common way of relaxation practiced by most people is yoga. With only 5 minutes of daily meditation all the stresses accumulated during the day are eliminated. This way of relaxation can be applied at the workplace without any problem. Take 5 minutes of your work time to yourself and your health and get rid of stress.
Conclusion
We do not always practice these tips and tricks that keep our health. If you have not practiced so far, now is the right time to start with their everyday application.
The use of a small daily physical activity, accompanied by a healthy diet rich in vitamins and minerals, are the factors that represent the key to good health and longevity
1. Do not skip breakfast!
Breakfast is the most important meal during the day, although often we skip it for various reasons. The lack of time is the most common factor for which breakfast is left out, but by skipping this meal, a series of reactions in our body are triggered which harmfully affect the overall health.
Why is breakfast important?
Breakfast is the first meal a day after several hours of night sleep, or a meal that will restore your energy lost during sleep and allow you to start the day in full steam.
It is scientifically proven that if you start the day with breakfast, during the day you will be less hungry. Also, everyday breakfast activates metabolism early in the morning, a habit that contributes to easier weight maintenance.
Most often we wonder what is the real breakfast food? All studies have shown that breakfast should include food rich in protein that keeps focus and energy throughout the day.
2. Consume fiber-rich products more often
To achieve a well-balanced meal, fiber plants need to be included in the diet. As a benefit of consuming fiber-rich products we get improved digestion as well as prevention of heart attack and diabetes.
The recommended daily intake of a plant tray is only 30 grams, but although it looks like a small amount, we often do not insert it during the day.
The list of products rich in fiber is long. Bread, cereals, fruits and vegetables, nuts that are part of the daily diet are products that are rich in fiber.
Apart from the fact that these products prevent from unhealthy diseases, their consump- tion for a long time retains the feeling of satiety - great help for maintaining the weight.
3. Eat fruits and vegetables daily
Fruits and vegetables are one of the most important products that should be included in our daily diet. They contain many vitamins, minerals and antioxidants that contribute to maintaining our health.
Daily intake of fruits and vegetables prevents numerous chronic diseases. By introducing only one apple a day, the cholesterol phenomenon prevents heart builds and reduces the risk of respiratory illnesses such as asthma.
Doctors recommend an intake of 5 to 10 servings of fresh fruit and fresh vegetables throughout the day, an amount that should daily be brought into the body.
A trick to help you enter this amount of fruits and vegetables is to place these products in a visible and accessible place in the home where you can bite yourself at any time.
4. Avoid carbonated drinks
Garlic drinks are full of sugars and do not contain any nutrients that the body needs. These beverages are the main culprits for overweight and contributing factor for type 2 diabetes.
Dental caries and teeth erosion are just one of the many diseases that are caused by excessive intake of carbonated drinks.
There are many alternatives that can be a substitute for these carbonated drinks. Freshly pruned juices, milk, tea as well as plain water represent a much better replacement with which you contribute to improving your health.
5. Drink at least 2 liters of water a day
Two thirds of the human body constitutes the water, or 60% of the body's total body weight is actually water. This percentage should be maintained on a daily basis to allow the normal functioning of each cell in the body.
Water shortages lead to dehydration, a condition that results in insufficient energy and exhaustion of the entire organism. By drinking only 2 liters of water during the day, the daily water intake requirements are met and your body is protected from dehydration and exhaustion.
During the summer and with increased physical activity accompanied by a greater sweating, the intake of water is higher. However, by drinking 8 glasses of water a day the minimum water intake is satisfied and our body and health are preserved.
6. A glass of wine per day protects your heart
Many contradictory opinions are tied to whether drinking wine is a benefit or a risk for heart disease.
Red wine contains antioxidants that help prevent heart disease by reducing cholesterol and reducing the formation of blood clots.
The latest research shows that drinking only one glass of wine per day improves circulation in the whole organism.
However, do not forget that the wine contains a high percentage of sugars and alcohol that are harmful to your health, so it is recommended that you drink only a glass of wine per day.
7. Reduce caffeine intake
Caffeine is a central nervous system stimulant. When consumed in an optimal amount - from 200 to 300 mg of caffeine, or 3 to 4 cups of coffee, caffeine gives us a sense of alertness and energy.
If you are a great coffee lover and you pass this moderate dose of caffeine you can face side effects such as:
Tachycardia - accelerated heartbeat
Insomnia
Nervosa
Tremor of the muscles
Headache.
8. Avoid products rich in artificial colors and sweeteners
Diabetes and heart disease are just some of the diseases that are associated with increased sugar intake. Artificial colors and sweeteners are a synthetic substitute for sugar, products that are much sweeter than casual sugar, thus creating an increased need for sugar intake.
Aspartame is the ingredient used as a substitute for sugar in artificial sweeteners. This ingredient is toxic and is associated with a variety of diseases such as tumors, Alzheimer's disease, chronic fatigue and many other diseases.
Although artificial sweeteners are recommended to people suffering from diabetes, studies have shown that this type of sweetener causes an elevated blood sugar level compared to ordinary white sugar.
Artificial colors as well as sweeteners do not contain any natural and nutritious ingredients in themselves, in addition to elevated blood sugar levels, they cause a disruption of the natural bacterial flora in the digestive system.
Reducing daily intake of sugar is crucial for our health. Although all products with excessive amounts of artificial colors and sweeteners look very tempting, try to avoid them in everyday nutrition in order to protect your own health.
9. Do not eat before going to bed
Sleep metabolism is reduced by preventing proper digestion of food intake before bedtime. Eating at bedtime causes the accumulation of unnecessary calories that contribute to weight gain.
Although there are many conflicting opinions that with a "full stomach" it is easier to fall asleep, most doctors do not recommend eating before going to sleep in order to avoid the much bigger problem - obesity.
A trick that you can use to deceive your stomach that is accustomed to a plentiful meal before going to sleep is to soak it with "appetizers", ie a few morsels that are not very caloric.
10. Be physically active
With only 30 minutes of daily physical activity, you influence the prolongation of your life expectancy up to 7 years, more than those that are not physically active. These 30 minutes I believe you can all take away from your time when it comes to improving the quality of life.
People who practice physical activity daily have a 30% lower risk of heart attack or stroke. As benefits of physical activity are distinguished:
Improved circulation
Reduce blood pressure
Maintain body weight
Improve cholesterol levels
Increasing energy and a host of other benefits.
On weekends you can turn on the whole family where you can enjoy your physical activity together.
11. Learn how to relax
With the modern way of life, we face stress every day from a variety of factors. If we separate a technique or a way to get rid of this everyday stress, our quality life is guaranteed.
The most common way of relaxation practiced by most people is yoga. With only 5 minutes of daily meditation all the stresses accumulated during the day are eliminated. This way of relaxation can be applied at the workplace without any problem. Take 5 minutes of your work time to yourself and your health and get rid of stress.
Conclusion
We do not always practice these tips and tricks that keep our health. If you have not practiced so far, now is the right time to start with their everyday application.
The use of a small daily physical activity, accompanied by a healthy diet rich in vitamins and minerals, are the factors that represent the key to good health and longevity
11 tips and tricks for better health.
Reviewed by Health Tips
on
June 30, 2019
Rating:
Reviewed by Health Tips
on
June 30, 2019
Rating:
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