"Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity".World Health Organisation
A survey in 2013, shows that Americans die young, face more illness and injuries in comparison with other developed countries. A healthy body can enhance a person's productivity and makes the body more adaptive to the outer environment. It is important to maintain ourselves in a rapidly changing world with lots of stress and health issues becoming a hurdle. Here are some tips to maintain a healthy routine.
Diet High on Carbohydrates
Potatoes, cereals, rice, and bread are some of the foods that contain a good carbohydrate percentage. Consuming these foods will make you feel full for longer and thus you'll crave less for other stuff. These provide energy to the central nervous system and your muscles in the body.
There are a variety of fruits available in the market. Seasonal fruits are healthy to intake and adds up to your diet. Consuming different colored fruits increase the variety of nutrients intake, which helps to enhance health. Eating 5 pieces for a whole day constitutes a good diet. Smoothies can also be taken the replacement of fruits.
You need to keep in mind the amount of fat on the plate. Saturated and unsaturated fat, are the two types of fat. Consuming too much saturated fat increases the cholesterol level in the body and increases the risk of heart disease. Limit the use of oils in your kitchen and start to consume boiled products more.
Cut Down on Sugar
Consuming sugar can lead to obesity, type 2 diabetes, heart diseases, and many other ailments. Food and drinks high on sugar gives you instant energy but contribute to weight gain. You can use fruits to sweeten food and drinks and prevent to harm your body.
You can switch to smaller plates so that your portions appear larger to your eyes. Eating regularly in portions is the best formula for a healthy diet. If you pay attention to the portion size you will be able to control your calories and fat intake and be able to enjoy your favorite foods without any elimination.
Studies show how 1-3% of fluid loss can give you mild headaches and make your mood impaired with making your work suffer. Hydration is directly connected to the working of our brain. So try to keep yourself hydrated all through the day. You can try to take mineral water, fruit juices, tea, coffee, milk, smoothies from time to time.
Get some sun exposure
Vitamin-D is very important for health as it maintains healthy bones and teeth and even protect us from a range of other diseases. It is also important for the proper function of your immune system. A study shows that 41.6% of the US population is Vitamin-D deficient. You should try to get some alternatives if you are not getting much sun exposure. Seafood generally contains the highest amount of Vitamin-D. Even cheese, beef liver, mushrooms, fortified milk, and juices are having some amount of Vitamin-D.
A Healthy Body Weight
Your gender, height, age, and genes contribute towards your weight. Obesity and overweight or underweight can lead to many diseases and problems for the long term. So maintaining a healthy body weight is very much important that makes you feel confident and active all the time. You can check the BMI healthy weight calculator to find yours.
Physical activities are very important for all the people of every age group and health conditions. It helps you to be active and also burns the extra calories. The best thing is that it is never too late to start the exercise. You can start it anytime when you feel to do so. You can do any type of physical activity like swimming, running, jogging, dancing, etc. These activities will make you active both physically and mentally.
Sleep disorders are common in the US as reports say about 50-60% of people obtain insufficient sleep. Both men and women face the irregularity in sleep patterns of all ages and socio-economic backgrounds. To maintain a healthy body sleep is a very important ingredient. It keeps your mind fresh and body active. Sleep plays a critical role in metabolism, immune functions, memory, learning, and other vital functions.
Do you agree with our ways? What else do you do to make yourself healthy? Comment below and be healthy.