Healthy life-style

NUTRITION – Good looking and healthy

As the end of the summer holiday draws near and you get ready to resume your regular routine, you start taking a closer look at yourself. Maybe you loosened up a bit too much on your holiday or did not go to the gym as often as planned, or you simply indulged yourself with some late meals with your friends. On top of it all, you don’t feel quite as energized as you normally should after a long break and rest. And yet, you would love to get in shape in no time at all, so you ask yourself what is to be done. The simple truth is that you can always try and put some order into your life. Starting with your eating habits. Even if you don’t aim to break the world record for the oldest living person on the planet, limited consumption of red meat, whole milk products and fried foods is known to keep you away from hospitals and drugstores by cutting the risk of heart disease, cancer and diabetes. On the other hand, you do have a green light for vitamins, minerals and fibre, that is to say you can safely eat as much fruit and vegetables as you can. This will help lower cholesterol, while reducing the risk of colon cancer. Complex carbohydrates (found in whole grains, vegetables and fruit) are your best sources of energy, so you should always make sure to include them in your regular diet. Eating a wide range of foods is as recommended as taking daily doses of vitamins and minerals. Or you can also try switching to fish nutrition. You’ll get as much protein from fish as you would from red meat – but without the saturated fats red meat contains. Besides, what does wonders for girls is sure to work for boys, just as well. The 6 to 8 glasses of water a day are man-da-to-ry! And if you really want to look at your best, avoid rushing into keeping crash diets. They never work in the long term. You’d better come to the gym instead, sweat a little bit and finish your evening with a tasty protein shake.

NUTRITION – Boost Your Body’s Defenses

Treating 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!

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.