Today I will post some habits that can help people improve the quality of their lifes. Habits that should be done everyday or more often and they are not hard. Looking up on internet for some help, I could found a lot of tips on other blogs and websites, too. Here are some of those:
1) Eating Good.
The careful what goes on your plate is one of the key points to achieve a higher quality of life. The abuse of foods high in saturated fats, sodium and sugars is a trigger for diseases such as myocardial infarction, stroke, hypertension, obesity, diabetes and even cancer. In contrast, it is easy to include foods on the menu heroes of resistance and longevity.Besides these, it will make you feel great, have more energy, stabilize your mood, and keeping yourself as healthy as possible—all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.
You can still find some more tips here (http://www.helpguide.org/life/healthy_eating_diet.htm)
2)Sleep Well.
Restore the energy of the day with a good night's sleep is more than important, it is essential! A study by the American Academy of Sleep proved that sleeping well is one of the secrets to longevity.A further search of the Associated Professional Sleep Societies states that sufferers of chronic insomnia runs three times the risk of dying compared to people who do not suffer from the problem. For researchers, the ideal is at least 7 and a half hours of sleep a day.So, people are advised to make a sleep schedule and try to go to bed and sleep the same amount everyday. These website show us how much sleep people really need. (http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need)
3)Keep Moving.
The benefits of physical activity for the health of the body add an extensive list. Saying no means sedentary lifestyle away from close diseases like obesity, hypertension, cardiovascular diseases, diabetes, hypertension, and give more power and provision. To reap these benefits, just walking. A survey of the Faculty of Medicine of Ribeirão Preto (Brazil), USP, proved that walking lowers blood pressure in the first hour and, what is even better, this drop remains within 24 hours. The brain also gets sharper. A recent U.S. study, published in the journal Neuroscience, showed that during exercise the body produces a substance that stimulates the birth of new neurons, which improves our cognitive activities, especially memory.There is no reason to don't practise any kind of exercise. There is a lot of kind of sports so people can chose the one that is better for themselves. And why not try to use the bike instead of the car, the steps instead of the elevator, take your dog for a walk? Researches say that people should exercise at least 3 times a week or 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity.
4)Watch your weight.
. A nutrient-rich, balanced diet and regular physical exercise will help you maintain your ideal weight. Overweight and obesity, in addition to increasing the risk of diabetes, stroke, hypertension and sleep , are behind 30% of cancer cases, according to data collected by the International Union Against Cancer (UICC). Therefore, regulation of diet is critical. In addition to improving the health and self-esteem, lose weight also favors the memory, according to research done by a brazilian Hospital.
why should I care about my weight? Too much extra weight can put you at a higher risk for:
Diabetes- High blood pressure
- Heart disease and stroke
- Cancer
- Sleep apnea
- Osteoarthritis
- Gallbladder disease
- Liver disease
- Irregular menstrual periods (if you are woman, of course!)
4)Relax.
Although not considered a disease, stress can promote the emergence of psycho-physiological disorders and, therefore, needs to be watched and controlled. These website (http://www.helpguide.org/mental/stress_management_relief_coping.htm) give us some options to control the stress:
Healthy ways to relax and recharge
- Go for a walk.
- Spend time in nature.
- Call a good friend.
- Sweat out tension with a good workout.
- Write in your journal.
- Take a long bath.
Light scented candles.
4)Stay Away from Drugs.
Everybody know that drugs are not good for your body and mind healthy. It mess with your entire life and plans. So, why take them?
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Watch a comedy.
- Savor a warm cup of coffee or tea.
- Play with a pet.
- Work in your garden.
- Get a massage.
- Curl up with a good book.
- Listen to music.
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These are the simple "rules" for being healthy. They are not hard, you just need to want it.
Hope that it can incentive and motivate more people.
Luana Coura
*PS: I will post here some os the web sites that I used to make researches, as I am from Brazil I used some brazilian websites but they can be translated for more informations.
