7 healthy ways to live a better life
We are bombarded with advice every day on how to live more healthily, but sometimes a busy schedule prevents our good plans from working. Here are short cuts for those days when you just can't do things right.
1- Five servings of fruits and vegetables daily
Diets rich in a variety of fruits and vegetables help reduce the risk of certain diseases. They provide the body with a wide range of
nutrients, including vitamin C and fiber, as well as flavonoids, which have antioxidant properties. It is also excellent for blood pressure, as it is rich in vitamins and potassium and does not contain a lot of sodium.
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You can eat the necessary five servings of fruits and vegetables and add them to your diet in these ways:
Frozen, canned and dried fruits and vegetables..
Soft drinks and fruit juice.
2- Oily fish twice a week
Oily fish, such as mackerel, salmon, fresh tuna, herring, and canned sardines, are full of long-chain omega-3 fatty acids (particularly DHA and EPA). These acids are very important in reducing the risk of heart disease, strengthening the immune system, and helping to relieve arthritis pain.
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Fish supplements or cod liver oil. Available in drugstores, it contains the strongest form of long-chain omega-3 fatty acids. If you are prone to heart disease and think you should take more than the recommended dose, consult your doctor.
vegetable oils; Walnuts, flaxseeds, soy and rapeseed are all sources of omega-3s, although none contain the long-chain forms of them.
3- Brush your teeth after every meal
You're supposed to brush your teeth and floss any residue before it causes cavities and damage.
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Sugar-free chewing gum. Chewing gum increases saliva, which washes away food particles and helps neutralize some of the acids produced by food bacteria.
Dental flossing. Always put dental floss in your bag.
mouthwash. Choose an alcohol-free cleanser that contains fluoride.
4- Lift weights twice a week
Lifting weights in moderation helps burn calories, reduce body fat, increase bone density, and reduce the risk of fractures.
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Try an exercise where your body weight is used as a resistance tool.
Resistance exercises. Push-ups, stretching and stretching of the legs can be practiced at home.
Running, jogging, dancing and walking. Weight training helps improve bone density.
5- A healthy and balanced breakfast every morning
A good breakfast means providing your body with the energy to start the day, and research has shown that people who eat breakfast regularly are less likely to gain weight.
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When you have to eat breakfast outside, make sure it is a healthy breakfast.
Cereal plates. Cereal bars are a good option, but choose ones that contain a lot of whole grains, and that don't contain a lot of sugar. Dried fruits increase the sugar content, but are healthier than non-fruit bars with the same or slightly higher sugar content.
Add good ingredients to take with your coffee. Drink fruit milk and half a whole-grain bagel.
6- Seven hours of sleep at night
Reducing sleep can have a major impact on your health. A study at the University of Warwick showed that women who got less than five hours of sleep a night were twice as likely to develop high blood pressure or diabetes than women who got seven hours of sleep.
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Address the short-term effects of fatigue.
Take short 20-minute naps.
Do meditation, it helps relieve stress.
7- Useful exercises for blood vessels and the heart
Practicing thirty minutes of physical exercise at least five times a week helps in losing weight, lowering the level of bad cholesterol, increasing the level of good cholesterol, and preventing high blood pressure, depression, stress and chronic diseases.
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Do a brisk ten-minute walk at lunchtime.
Climb a few flights of stairs several times during the day instead of using the elevator.
Most of the housework.
