15 ways to keep your body healthy

 

We continue to grow healthily to improve our quality of life by maintaining our health and fitness. The difficulty lies in how to find the answer. Everyone has found a way to live and balance their lives. However, only some people show the urge to do this.
Therefore, in order to keep our health in a normal state, I have compiled a list of certain activities or habits that should be followed in some daily activities , hoping to help you maintain a healthy body:

1. Get up early to meditate

meditate regularly to keep your body active

If you wake up at 6 in the morning and spend 10 minutes of meditation and keep yourself awake in the early morning, you will achieve extremely high work efficiency at work. When you concentrate on the whole day of work, after work is over , You will get more tired and fall asleep more easily. This can create a better sleep cycle. Sleep is very important to your health.

2. Exercise every day

Exercise for healthy lifestyle

Exercise can help prevent heart disease, stroke, diabetes and colon cancer. It can help treat depression, osteoporosis and high blood pressure. People who exercise are also less frequently injured. Routine exercise can help you feel better and control your weight. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any exercise is better than nothing.

3. Eat breakfast on time

Breakfast can start your metabolism and help you burn calories throughout the day. It also provides you with the energy needed to complete your work and helps you focus on work or school. These are just a few reasons for the most important meal of the day.

Breakfast also gives you the opportunity to get some vitamins and nutrients from healthy foods (such as dairy products, cereals and fruits). If you don't eat it, it is impossible to get all the nutrients your body needs. Many people ignore the morning meal because they hurried out. Wrong. Before lunch, you need food in your system. If you do not eat food first, you may be too hungry to eat high-fat, high-sugar foods in the future.

4. Use healthy and natural vegetables to satisfy hunger.

If you can put a healthy meal together in 5 or 10 minutes, you can avoid filling your stomach with junk food when you are hungry.

5. Eat small meals more often.

If you eat fewer calories than you burn, you will lose weight. However, when you are always hungry, eating fewer calories can be a challenge.

An obesity research expert said: “Research shows that people who eat 4-5 meals or snacks a day can better control their appetite and weight.” She recommends dividing your daily calories into small meals or snacks, and in the day Enjoy most of the calories in the early days-dinner should be your last meal.

6. Eat protein at every meal

Protein is the ultimate filling food-more satisfying than carbohydrates or fats, and keeps you full for a long time. It also helps maintain muscle mass and promote fat burning.

Therefore, make sure to include healthy protein in your meals and snacks, such as seafood, lean meat, egg whites, yogurt, cheese, soy, nuts or legumes.

7. Add fiber to your diet

Fiber helps digestion, prevents constipation and lowers cholesterol-helps to lose weight. Most Americans can only get half of the fiber they need.

To get the benefits of fiber, most women should consume about 25 grams per day, while men need about 38 grams-or 14 grams per 1,000 calories. Good sources of fiber include oatmeal, beans, whole grains, nuts, and most fruits and vegetables.

8. Drink purified water or other non-calorie beverages.

Staying hydrated is essential for health and well-being, but many people do not get enough water every day.

About 60% of the human body is composed of water, and about 71% of the planet's surface is covered by water. When you want to eat fried chicken, potato chips, try drinking a glass of water first. People sometimes confuse thirst with hunger, so when you really need a glass of cold water, you may end up eating more calories. . Your kidneys need water to filter out waste products in the blood and excrete them in the urine. Staying hydrated may also help prevent urinary tract infections and kidney stones.

If you are severely dehydrated, your kidneys may stop working, causing toxins to build up in your body. Water helps muscles and joints work better.

9. Eat more fruits and vegetables

The best "diet" is food that can be eaten more instead of less. If you eat more fruits and vegetables, you should not feel hungry, because these nutritious foods are also rich in fiber and water, which can give you a feeling of fullness. As long as you choose smart snacks, snacks are a good thing.

10. If you are overweight, you should lose weight

Excessive weight-bearing increases your risk of various health conditions. These include:

·         hypertension

·         High cholesterol

·         Type 2 diabetes

·         heart disease

·         Stroke

·         Some cancers

·         Gallbladder disease

Being overweight can also cause weight-related injuries. A common problem is arthritis in weight-bearing joints (for example, spine, hips, or knees).

11.Chew sugar-free gum

Next time you want to eat a fat snack, you can substitute some sugar-free gum. Chewing certain types of gum can refresh your breath. It can also help manage hunger, control snack cravings and help lose weight. Although chewing gum may make you eat less, it does not mean you can stop eating. A good diet and exercise are still important.

12.Wash your hands frequently

Washing your hands is one of the best ways to protect yourself and your family from getting sick. Follow the following five steps every time.

·         Wet your hands with clean tap water (cold or hot), turn off the faucet, and apply soap.

·         Use soap and hand sanitizer to lather your hands. Apply foam on the back of the hand, between the fingers and under the nails.

·         Scrub your hands for at least 20 seconds. Do you need a timer? Sing the "Happy Birthday" song twice from beginning to end.

·         Rinse your hands thoroughly under clean, running water, dry your hands with a clean towel or air dry.

 

13. Read every day

Reading can stimulate your brain and maintain agility until you age, while reducing stress . Reading has a strong positive effect on the brain. By maintaining mental stimulation, dementia and Alzheimer's disease can be prevented.

14. Chat with family often

No matter how busy you are, you can chat with your family. This can strengthen your connection with them. It is also beneficial to your immunity. No matter what your job is, you need to be open to your family and share happiness and sorrow with each other, because they are the closest people in the world.

15. Get enough sleep

A good night’s sleep can improve your memory, enhance concentration, reduce stress, and may even live longer.

When you don’t have enough sleep, your body produces a large amount of growth hormone releasing hormone that stimulates your appetite, but it produces insufficient hormones. Leptin, and leptin will tell you when you are full. Adequate sleep may make you feel rested and full and prevent you from snacking unnecessary.
We can say so much about health habits. In fact, good health habits are more than that. We must develop an attitude of keeping our bodies healthy and treat our bodies carefully. If we don't consider our health, we just neglect our own lives.

Starting today, be a healthy person~