Healthy Habits For Healthy People- If your are thinking to improve your life style and habits then you have come to an excellent place. Here you will learn much about health, habits, healthy habits as a mixture, healthy food, balanced diet, healthy diet and much more.
Healthy Habits For Healthy People
There is a saying, 'If you lose money, you lose a little, and if you lose honor, you lose half, and if you lose health, you lose everything.' As materialism becomes more prevalent in society, money is considered to be the biggest factor in the happiness of life, but in fact, when health is lost, all matter is inevitable. As such, the most important thing for human life and happiness of life is to protect health. Recently, as more and more people are pursuing a healthy life, various health foods and supplements have been released every day, but it is most desirable to practice healthy lifestyles and practice steadily rather than supplementary methods. Let's see what common lifestyles are maintained by healthy people.
1. Maintaining proper weight
Healthy people are always sensitive to body weight and circumference. This is because the most basic thing to keep a healthy body is to maintain a constant weight. The human body needs fat for hormones, reproductive system, immune system, temperature control, absorption of external shocks and energy storage, but if too much fat is accumulated inside the body, it looks bad and metabolism is not smooth. In fact, people who are obese are more likely to die than normal people, and the incidence of diabetes, hyperlipidemia, hypertension, and arthritis increases, so you need to keep your weight constant through diet and exercise.
In order to maintain a proper weight, it is important to know the body mass index. The body mass index shows how much fat is in your body using the difference in height and weight. When the body mass index (BMI) is 23 to 25, it is called overweight, and more than 25 is called obesity. Therefore, it is important to understand your body mass index and keep it from being overweight or obese.
#Lifestyle Tip. What is an effective way to control weight?
The reason for losing weight is when calories consumed through food are more than those consumed through life or exercise. Therefore, to control weight, you need to reduce calories, especially fatty foods (candy, chocolate, hamburgers, soft drinks, fried foods, alcohol, etc.), and low fat milk, vegetables, and fruits that can replace fat and make you feel full quickly. It is recommended to eat fish, beans, tofu, nuts, etc. Along with these dietary adjustments, if you exercise more than 3 times a week, 30 minutes a day, you can help maintain your weight and maintain your health.
2. Replenishing moisture
It is hydration that healthy people care about as much as weight control. People discharge about 2.5 liters of water a day. About 0.7 liters of the day come out of the lungs and skin, 1.5 liters of urine, 0.2 liters of stool, and about 0.1 liters of sweat are drained through sweat, so at least as much water as you have to replenish so that your body can function properly It's possible. In addition, ingesting moisture not only removes waste products from the body, but also helps the body's metabolism and maintains a constant body temperature. In addition, steadily drinking more than a certain amount of water will help soothe your hunger and help your diet.
#Lifestyle Tip. How much water should I replenish during the day?
The amount of water intake required by an adult per day is 2.5L, or 7-10 cups in a regular cup. It's a good idea to drink an hour or two more on a hot summer or on a sweaty day. But if you drink too much water, it can be poisonous. If you drink more water than necessary, your body will contain too much water, which can dilute the sodium you need for your body and fall into a “hyponatremia” condition. This can cause symptoms of mental confusion, drowsiness, wheezing or vomiting, or even death in severe cases. For this reason, you should not drink too much water in a hurry, not exceeding 2.5L per day, and avoid drinking more than 1L of water per hour.
If it's cumbersome and cumbersome to drink and drink water that has no taste at all, it is also helpful to make and drink a delicious smoothie that can simultaneously consume moisture and nutrients. In particular, the recently popular low-food smoothie is made from fresh fruits and fresh vegetables. The key to making a low-food smoothie is to adjust the sugar content with an appropriate amount of fruit based on fresh vegetables without adding any artificial sweeteners. Here are some low-food smoothie recipes that you can easily make and eat with ingredients that are easy to obtain.
Broccoli apple smoothie
Ingredient >> 1/4 broccoli, 1/2 apple, 1 banana. 1 cup of mineral water
How to make >> Cut the broccoli into 1cm size, remove the peel of apples into 6 equal parts, peel the banana, remove the ends slightly, and divide into 3 equal parts. Add ingredients and bottled water to the blender and grind for 1 minute!
Tomato Paprika Smoothie
Ingredient >> 1 tomato, 1 paprika, 1/2 celery, 1 tablespoon lemon juice, 1/2 cup mineral water
How to make >> Tomato and paprika are divided into 6 equal parts and celery is cut into 1cm width and put in a blender. After that, add lemon juice and bottled water and grind for 1 minute!
3. Regular eating
Even if you emphasize it a hundred times to protect your health, it is a regular meal. A meal that is so irregular as to say, `` It is better to eat ramen than a bar after crossing a meal. '' If you don't eat on time, not only will your gut health worsen due to excessive gastric acid secretion, but eating a skipped meal will also increase your risk of binge eating. Binge eating not only puts a heavy strain on your stomach, but it also simplifies your next meal because of the feeling of satiety, causing another binge eating and eventually damaging your body. In particular, breakfast is essential. In the morning, our body is fasting for more than 8 hours during the night and needs a sufficient amount of glucose. If you starve in the morning, energy will decrease and your brain activity will slow down and you are more likely to binge for lunch and dinner. It is recommended that you take your food in the morning, as it is the only time you can eat without the burden of calories, even if you are on a diet, because it is used to produce energy, not fat.
#Lifestyle Tip. One meal a day with a healthy diet!
For busy modern people, eating regular meals on time can feel like part of the job. It's not that I don't care about getting meals under stress. In order to eat regularly without stress, it is a good idea to eat a healthy diet in advance. For example, the dinner for the first week is set with chicken breast salad + milk or brown rice + side dishes, and the dinner for the second week is set with tofu salad + milk or mixed rice + miso stew, etc. You don't have to worry, and you can reduce the hassle of shopping by having groceries all at once. Of course, you can't eat a lot of delicious food, but don't you need that much effort for your body at least one meal a day? Having a meal a day and having regular meals will be a great help for singles who are bothered to set up meals for each meal, and working couples who don't even have time to rest, such as childcare or cleaning, when they come home.
4. Comfortable sleep
Maintaining an adequate weight, consuming water on time, and eating regular meals are at risk of deteriorating physical and mental health if you do not get enough sleep. Sufficient sleep is essential because it is the process of restoring body and mind fatigue to normal activity. Indeed, lack of sleep not only decreases concentration and memory, but also stores carbohydrates in the body and slows metabolism, causing obesity, and various diseases such as high blood pressure, heart disease, and depression. In addition, if you do not get enough sleep, you will have to weaken your health, as it will decrease the production and activity of cells, resulting in reduced immunity. The optimal sleep time for an adult is 7 to 8 hours a day. Even if you sleep less, it is important to get a deeper sleep.
#Lifestyle Tip. Three ways to help you get quality sleep!
-Stretch 5 minutes before falling asleep! >> Stretching before going to sleep helps to stiffen and stiffen your body and help smooth blood circulation, as well as maximize calories burned during sleep to burn fat. However, excessive exercise just before sleep may interfere with sleep, so a simple stretch of 5 to 10 minutes is appropriate. It is recommended that you exercise for more than 30 minutes by sweating 2 hours before going to bed. After stretching, apply aroma oil to your body to relieve tension and relieve stress.
-Avoid inverted lighting before sleep and use indirect lighting! >> When exposed to bright light before sleep, it stimulates the optic nerve and interferes with the secretion of the sleep hormone melatonin. If the melatonin is not properly secreted, the rhythm control of the body during sleep is not properly achieved, so it is not possible to fall asleep deeply, and the ingested food cannot be digested and discharged smoothly in the body, resulting in accumulation. Therefore, from 1 to 2 hours before bedtime, we need to prepare our bodies well by using subtle indirect lighting instead of bright lighting. It is recommended to refrain from using a smartphone whenever possible.
-Use the pillow that suits you! >> The most important bedding is pillows. If you use a pillow that doesn't suit you, you'll fall asleep in an uncomfortable position, and you're most likely to have a sleep disorder. If your pillow supports your neck safely, your sleeping posture will be corrected to relieve symptoms such as stiff shoulders, lower back pain, and sleep apnea syndrome. In particular, if you suspect a sudden neck syndrome that many people are experiencing recently, you should use a low pillow that doesn't put a strain on your neck. It is recommended.
I hope you have found very expensive and exclusive information here in this article "Healthy Habits For Healthy People" and I hope you would like to share this information with your friends and family too.
No comments:
Post a Comment