Healthy life-style

NUTRITION – Good looking and healthy

healty1As the end of Summer holiday approaches and we prepare to start our normal behavior, we start taking a closer look at ourselves. Maybe we relaxed too much in our holiday and we did not go the gym as often as we planned and even indulged several late meals we our friends. On top of this, we are not feeling so energetic. Still, we want to get in shape soon so we ask ourselves what’s to be done? Well, let’s try and put some order into our lives. Starting with our eating habits. Even if your objective is not breaking the world record for the oldest living person on the planet, limited consumption of red meat, whole milk products and fired foods will keep you away both from hospitals and drugstores, by cutting the risk of heart disease, cancer and diabetes. Instead, you have green light for vitamins, minerals and fibre, that is to say that you can eat as much fruit and vegetables as you can. It helps lower cholesterol and may reduce the risk of colon cancer. Complex carbohydrates (found in whole grains, vegetables and fruit) are your best sources of energy so don’t forget to refresh such provisions. Eating a wide range of foods is as recommended as taking daily allowances of vitamins and minerals. You may also try switching to fish. You’ll get as much protein from fish as you would from red meat – but without the saturated fats red meat contains. What makes wonders for girls, works for boys as well. The 6 to 8 glasses of water a day are man-da-to-ry! And if you want to look at your best, don’t jump on a crash diet. They don’t work on long term. You’d better come to the gym, sweat a little bit and finish your evening with a tasty protein shake.

NUTRITION – Boost Your Body’s Defenses

healty2Treating your body’s immune system well will squelch any attempt at invasion from foreign organisms and cancerous changes. The immune system is made up of special cells (Including white blood cells) and proteins (called antibodies) that help fight off all kinds of invading bodies, from bacteria to certain poisons. The same system is also able to fight cancer, by recognizing and destroying cells that grow out control. What this has to do with nutrition, you may ask. Well, bear in mind that, what you eat is what you are! A good, low fat diet is one of the key ways to ensure a strong immune system. This means eating lots of grains, fruit and vegetables. You should also consider some dietary insurance in the form of supplements containing the B – complex vitamins, plus vitamins A, C, and E, and iron and zinc. A healthy way of life is the other factor in keeping the immune system happy. That includes releasing tensions by learning to relax, exercising regularly and, of course, getting all the sleep that you need.

TIPS – Seven tips for total health!

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  1. Cut calories, limit fat, sugar and salt in your diet, add fibre and eat more complex carbohydrates.
  2. Exercise regularly and stick with it
  3. Maintain a healthy weight: being overweight aggravates high blood pressure and heart disease
  4. Exercise your mind: read, have a good conversation, learn something new every day, connect with people.
  5. Have a positive attitude. Learn to laugh at petty annoyances.
  6. Monitor your health: see your doctor about any worrying symptoms and so self – examinations regularly
  7. Get some sleep. Experts say that humans need between seven and ten hours, depending on their genetic predisposition.