What you do today of practicing healthy habits in your life, you gain today and tomorrow by living healthy and happy. Although many of us lead a stressful life and strive to fulfill the demands of life, it is with little to no tweaking the routine and lifestyle of life.
Almost all of us know many healthy habits and lifestyles, but here we have identified the seven most common healthy habits that anyone should include in their daily life.
1. Doing exercise
Getting regular exercise may be the closest to staying young. According to the National Cancer Institute, regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduces the risk of high blood pressure, heart disease, and diabetes. Moreover, about 260,000 deaths annually in the United States are attributed to a lack of physical activity.
Many health organizations and agencies suggest 30 minutes of exercise 5-6 days a week, giving your body a day to rest and recover.
The exercise doesn't have to be grueling professional. But something as simple as a brisk 30-minute walk can do wonders for your health and literally add years to your life.
Can use stairs instead of taking elevator.
You can also walk moderately for 10-15 minutes.
A small foot rotating device can also be placed in your office.
The main thing is to find a practice that you enjoy, not something that is a burden.
2. Eat breakfast
Research indicates that people who eat a full breakfast that is rich in vitamins, minerals, fiber and protein, and has less fat and cholesterol, always feel full and energized.
Eat a full breakfast that includes whole grains, breads, low-fat milk, fruits, and yogurt.
3. Eat healthy throughout the day
This habit includes things like eating more fruits and nuts and avoiding sugary drinks and snacks. At mealtime, the American Heart Association recommends eating a fish meal twice a week. Besides being a rich source of protein, fatty fish (mackerel, salmon, trout, lake, herring, sardines, and tuna) contain omega-3 fatty acids that reduce the risk of heart disease.
If you want to live 100 years, get more fruits and vegetables that are rich in vitamins, minerals, and fiber, and consume less high-calorie foods that contain large amounts of sugar and fat.
Many nutritionists recommend chewing each bite 20-30 times in the mouth to make it into the more digestible form. Studies have also shown that chewing slowly reduces calories by about 10%, in part because it takes about 20 minutes for your stomach to tell the brain that it is full.
Be wary of artificial sweeteners. A 10-year study at the University of Manitoba and published in the Canadian Medical Association Journal found that artificial sweeteners may be associated with an increased risk of obesity, long-term weight gain, diabetes, high blood pressure, and heart disease.
4. Stay hydrated
Getting the right amount of water is extremely important because every cell, tissue and organ in our body needs water.
We've traditionally told us that we need eight 8-ounce glasses of water a day, an amount that has never been clinically proven.
Perhaps the best guide is trying to drink enough water that you urinate once every 2-4 hours, and your urine is light in color.
To help develop and maintain this habit, many devices, from “smart bottles” to many free apps, can be easily accessed to keep your water quota in good shape.
5. Do not neglect dental health
Some studies indicate that regular flossing can add to your life more than 6 years, why?
The theory is that the bacteria that produce dental plaque enter the bloodstream and are somehow linked to infections that block blood vessels and cause heart disease. So and to ensure you stay healthier.
6. Get enough sleep
Sleep is critical to health. During sleep, the brain removes work debris while resetting and restoring nerve networks so that they can function fully when we wake up.
We all know the most common effects of lack of sleep - drowsiness, fatigue, lack of focus and forgetfulness. But the consequences of sleep deprivation may go beyond the known effects, and it may have long-lasting effects on your brain. One recent study from Italy suggests that a constant lack of sleep may cause the brain to start destroying itself.
The Italian researchers simply stated that the mice worked together, and some were getting as much sleep as they wanted, while others were severely sleep deprived. Then the researchers studied the activity of glial cells that keep the brain to function normally. It was found that glial cells were more active in sleep-deprived mice, and it is possible that this extensive / destructive activity may contribute to Alzheimer's disease and other brain disorders.
To avoid this potential threat, develop healthy sleep habits, and get a sound sleep of 7-9 hours.
If you are facing some sleep disturbance, keep your bedtime routine clear of TV, laptop, cell phone, and other devices, and give your mind some real time to pause.
7. Challenge yourself, and practice your hobbies
We all fall into chaos, and do the same things day in and day out, but to keep both body and mind in motion, you have to face challenges and practice healthy, fun habits for you, and don't feel embarrassed about not being an expert on your identity.
You can take some drawing lessons and bring out the Van Gogh inside you.
Try to learn a new language, and the Internet has become a world full of language learning sites available at no cost. And there are plenty of free online language apps like Duolingo to help you.
Why not try playing an instrument, think and get a simple instrument, and use the Internet to practice for 30 minutes or more a day (a great relaxation treatment). You will soon amaze your friends with the beautiful songs you can play.
