Living a healthy lifestyle- 10 Basic Rules to Feel Good
The main rules of a healthy lifestyle are simple and can be calculated with one hand’s fingers. How to stay healthy for a long time, from nutrition to exercise.
The basic points of a healthy lifestyle that we can often forget about and try to stay healthy for as long as possible.
- Drink about 2 liters of natural water per day
It is essential for organisms and it exists in larger quantities. It is an indispensable part of all physiological processes and biochemical reactions in the body. It is also an important means for the body to remove waste and regulate body temperature. There is no single process or system that does not depend on water in the body. Therefore, it is easy to understand how the balance of water balance is fundamental to making you feel better. To ensure an adequate amount of water for the body, take at least 2 liters of natural water per day.
- Eat a lot of seasonal fruits and vegetables
Fruits and vegetables have a well-written antioxidant effect and are rich in vitamins, minerals, and other essential ingredients in the body. Numerous studies have shown that a diet rich in plant foods prevents the emergence of a wide range of pathologies, especially in developed countries, such as cardiovascular disease, some forms of cancer, digestive tract disease, and respiratory and cataract diseases. Vegetables ensure adequate nutrient supply to the body, while at the same time limiting the fat and sugar of vegetables and the high absorption of these foods can reduce the calories consumed by the diet. Therefore, a healthy lifestyle cannot be ignored in the seasons, preferably on a diet rich in fruits and vegetables.
- Moderate fats especially saturated fats
Fats are essential to the body, but should not be overdosed. Choosing quality fats is also essential. The amount of fat that is guaranteed to be healthy varies from person to person. However, in a sedentary adult subject consciousness, fat should bring about 20-25% of the total calories per day, and in very sporty targets it can reach up to 35%. The calorific value of the fat, as well as the quality. For example, although the amount of fat is much lower than the same amount of olive oil, much more saturated fat, olive oil does not have cholesterol, but 100 grams of butter contains 25 mg of cholesterol.
- Consumption of sugar is an appropriate amount, but in this case, it should not be excessive.
There is a balanced percentage of carbohydrates based on a healthy diet. Sugars are, of course, all that we sweeten, as well as naturally contained in foods. For example, milk already contains sugar and lactose, so sweetening it with other sugars is not a good habit.
- Moderate salt consumption
Intake high quantities of salt can promote elevated blood pressure, especially in patients with the predisposition. In addition, high sodium levels increase the risk of developing certain cardiovascular diseases, kidney disease, and stomach tumors. It is also believed that the risk of osteoporosis can increase. Recent studies have shown that consumption of fewer than 6 grams of salt, equivalent to about 2.4 grams of sodium, represents a good trade-off between the need for taste and the prevention of risk associated with excessive sodium. This is because the hidden maximum value is naturally present in food and contributes to the daily maximum quota.
- Do not smoke
Smoking is the cause of numerous serious and dysfunctional pathological effects, which damage many organs and systems. It causes serious respiratory problems and is closely associated with numerous diseases of cardiovascular disease. In addition, 85% of lung cancers and 30% of all cancers are attributed to smoking.
- Limiting alcohol consumption
A good glass of wine per day can be good and enjoyable. However, exaggerating with alcohol is very dangerous to your health. Alcohol should not exceed the recommended amount to avoid damaging the body. Adult males should not exceed 2 or 3 alcohol units per day, and women should not exceed 1-2. When healthy, you should not underestimate the calories of alcohol. For example, 125ml of wine represents an alcohol unit and contains about 90 calories.
- Exercise, Exercise, and Exercise!
A healthy lifestyle requires at least 30 minutes of exercise per day. It doesn’t mean that you have to go to the gym every day, but in your daily life, you should plan to physical exercise for at least 30 minutes. It is also important to devote yourself to physical activity suitable for individual health, at least 4 times a week.
- Weight control
Overweight and obesity are the basis of many serious diseases, including cardiovascular disease and cancer. The most dangerous fat is in the intestines, i.e. the abdominal area. If you follow all the rules described above, it is almost certain that you become overweight. However, it is always recommended to manage the balance so as not to accumulate extra kilos that can be harmful to your health.
- Get Enough Sleep
Ideal sleep for adults lasts 7-8 hours. Without adequate sleep, stress levels increase, and, as a result, the risk of cardiovascular disease increases, which can trigger metabolic problems. In addition, inadequate sleep weakens the immune system and causes memory and concentration problems. Living a healthy lifestyle- 10 Basic Rules to Feel Good