25 Healthy Living Tips & Facts For Perfect Health

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Healthy living

The body has different organs and systems which has various needs and requirements, they include the brain, vision, bone & joints, cardiovascular, respiratory, digestive, immune system and son on. To maintain a health body and mind, implement the following healthy lifestyle, nutrition and supplement choices

Lifestyle Tips

1. Exercise
Get at least 30 mins of physical activity per day, regular physical exercise, specifically aerobic, can help slow memory loss, improve mental function, maintain the healthy blood vessels, strengthen the heart muscle and can help reduce heart disease risk factors like high cholesterol, high blood pressure, insulin resistance and stress

2. Don’t smoke and avoid exposure to second hand smoke
Avoid staying around people who smoke in order not to inhale the fumes. Smoking can decrease blood supply to the eyes by causing blood vessels to narrow and blood to thicken. It is a major risk factor for heart disease and has negative health consequences for your entire body from your taste buds to your energy levels to your skin. Seek support and guidance to quit

3. Keep blood pressure in check
High blood pressure increases the risk of glaucoma, stroke, diabetes and so on, consider medication, if lifestyle changes can’t bring pressures to a normal range

4. Get enough sleep
Fatigue can increase eye strain, while rest refreshes tired eyes, make time to rest, inadequate rest can have negative effects on your immune syste, energy levls and mental alertness. Create a sleep and rest schedule and stick with it

5. Lose and maintain normal weight
Excess weight tasks both the heart and lungs, if you are overweight you’re more likely to experience shortness of breath. even a modest amount of weight loss can significantly lower cardiovascular risk

6. Manage stress
Uncontrolled stress can raise blood pressure, cholesterol levels and homocysteine levels, practice breath work, mediation, visualization or other relaxation technique, stay social and laugh a lot

7. Keep yourself hydrated
Maintain proper fluid balance and moist respiratory tissues is critical for optimal respiratory functioning, immune surveillance and oxygen exchange. Also dehydration can cause a lot of health problems like kidney stones, dry skin, urinary tract infection and so on

8. Keep an active mind
Use ir or lose it applies to mental as well as physical health, do crossword puzzles, play mind games, challenge yourself to read and take educational classes

9. Avoid exposure to environmental pollutants
High ozone levels, smog, car exhaust, asbestos and metal dusts are unhealthy for lungs and can lead to lung disease. Use HEPA (high-efficiency particulate air) filter to reduce exposure to smoke and smog. wear a protective mask when you are close to lung irritants. Consider investing in a HEPA style air filtration system for your home and office

10. Limit exposure to toxic household cleaners
Chlorine bleach, petroleum distillates, ammonia, formaldehyde and nitrobenzene can harm the lungs, use safer alternatives for cleansing such as baking soda, lemon juice and vinegar

11. Develop health habits in all aspects of life
Drinking only in moderation, staying socially active, managing stress, getting adequate rest and cultivating a positive attitude and outlook have all been associated with lowered risk of Alzheimer’s

Nutrition Tips

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1. Eat an anti-inflammatory diet
It helps prevent inappropriate inflammation and counters the oxidative stress which may be linked to Alzheimer’s disease, focus on antioxidant rich fruits and vegetables, foods rich in vitamins C and E. omega 3 fatty acids and the spices turmeric and ginger

2. Focus on fish
Wild salmon, sardines, herring and black cod are excellent sources of anti-inflammatory omega 3 fatty acids, yet are relatively low in potential environmental toxins. Diets rich in fish have been shown to alleviate depression and other mental health issues

3. Eat diets low in saturated fats
Saturated fat can cause plague to build up along the walls of the blood vessels thereby impeding blood flow, whole, organic vegetables, fruits, legumes, whole soy products, whole grains and salmon are good choices that are low in saturated fats

4. Limit consumption of trans fat
Found in most margarine, flour foods, heavily processed foods and cooking oils, these fats (often listed on food labels as hydrogenated or partially hydrogenated oil) can reduce HDL (good) cholesterol levels and raise LDL (bad) cholesterol levels

5. Eat more food with beta carotene
Peaches, melons, mangoes, sweet potatoes, squash, pumpkins, tomatoes, dark leafy greens, winter squash and carrots all contain caretenoids antioxidant compounds which may help minimize the risk of developing lung cancer

6. Eat more apples
These pomaceous fruits promote overall lung health, likely due to their high concentration of anti-inflammatory flavonoids such as quercetin

7. Get enough calcium
Non fat diary products (such as yogurt and non-fat milk), non-diary, calcium rich foods such as sardines and canned salmon (with bones), dark leafy greens, whole soy foods such as tofu, and calcium fortified products like soymilk and orange juice are good sources

8. Don’t eat right before bedtime
Give your meal adequate time to be broken down and digested

9. Drink plenty of fluids
Drinking water throughout the day to help keep digestive systems running properly, drinking fluids after, rather than during a meal may help minimize symptoms of indigestion

10. Eat small meals
Smaller portions place less demand on the digestive tract and are easier to digest than large meals

11. Eat berries
Blueberries in particular may improve motor skills and reverse age related short term memory loss and may also protect the brain from stroke damage

12. Use cooking methods that limit inflammation
Cook at lower temperatures to avoid the formation of AGEs (advanced gylcation end products) which have been linked to Alzheimer’s disease and avoid cooking methods that require excessive fat, such as deep frying

13. Minimize your consumption of sugar and alcohol
It can impair the function of white blood cells and other immune issues

Facts

Healthy living facts and statistics from U.S Department of Health & Human services on

  • Physical Activity
  • Nutrition
  • Obesity

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Blogs/websites

Here are the best Healthy Living Blogs to watch out for in 2019

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