20 TIPS FOR A HEALTHY LIFE
We all set out at least once in our life to adopt a healthy lifestyle, but there are a lot of conflicting opinions about health that can easily create confusion. However, there is some information related to this topic that is supported by research in the field. So here are 20 tips for a healthy life that we advise you to follow.
The secrets of a healthy lifestyle
Do not consume juices. Sugar-sweetened beverages are the safest source of fat that your body does not need. The human brain does not perceive calories from sweet drinks like those from solid foods. Juices are strongly associated with obesity, type 2 diabetes, cardiovascular disease and many other health problems. Also, fruit juices are almost as harmful as carbonated beverages in this regard, containing as much sugar.
Eat peanuts. Although they are high in fat, they are extremely nutritious and healthy. In this category of foods we find magnesium, vitamin E, fiber and many other nutrients. Studies show that nuts, hazelnuts and so on can help you lose weight and maintain your ideal weight and fight type 2 diabetes and heart disease. In addition, between 10 and 15% of the calories in peanuts are not absorbed into the body.
Avoid processed food. These foods cause us to eat more than necessary and can lead to addiction. They are also low in fiber and protein, but are rich in unhealthy ingredients such as added sugar.
Don’t be afraid of coffee. Contrary to many opinions, coffee is healthy. It is rich in antioxidants, and studies show that people who consume coffee live longer and have a lower risk of type 2 diabetes, Parkinson’s, Alzheimer’s and many other conditions. However, keep in mind that a healthy lifestyle excludes any kind of excess, so we need to consume coffee in moderate quantities.
Eat salmon. Almost everyone agrees that we should include fish consumption in healthy eating. Salmon is rich in omega-3 fatty acids and many other nutrients. Studies have shown that people who consume more fish have a lower risk of developing conditions such as cardiovascular disease, dementia and depression.
Enough sleep. When we talk about adopting a healthy lifestyle, we cannot overlook the importance of quality sleep, which is at least as important as diet and exercise. Insufficient sleep can disrupt appetite, reduce mental performance, and is closely linked to obesity.
Hydrate yourself, especially before meals. In addition to the many benefits of hydration, it contributes to the number of calories burned. A study shows that half a liter of water consumed 30 minutes before the meal increases the chances of losing weight by 44%.
Don’t cook the meat too much. This food can be a nutritious and healthy part of the diet, being very rich in protein and various nutrients. The problem arises when we cook the meat too much or when we burn it. This can increase the risk of cancer.
Avoid strong light before bedtime. When we expose ourselves to bright lights in the evening, we interrupt the process of melatonin production (the sleep hormone). You can use goggles with special lenses to protect against blue light (from your phone, TV, etc.).
Also read: TOP OF APPLICATIONS FOR A HEALTHY LIFE
If you are not exposed to enough sun, take Vitamin D3. If in the past, the main source of vitamin D was the sun, nowadays not many people have this possibility. If your work schedule or the area you live in doesn’t allow you to get this vitamin naturally, call for supplements. Vitamin D is important for bone health, increases physical strength, reduces the symptoms of depression, lowers the risk of certain types of cancer and many more.
Consume lots of fruits and vegetables. A healthy lifestyle does not exist without healthy food. From a healthy diet you can not miss the fruits and vegetables, which are rich in prebiotic fiber, vitamins, minerals and lots of antioxidants.
Don’t forget about protein. It is extremely important to consume protein, and some experts consider that the recommended daily volume is too low. An adequate amount of protein can increase metabolism and reduce different appetites.
Do cardio or walk more. Aerobic (or cardio) exercises are one of the best things you can do for a healthy lifestyle, both physically and mentally.
Do not smoke, do not use drugs and do not use excessive alcohol. If you are a smoker or a consumer of other harmful substances, diet and exercise are not the first thing you should worry about. Also, if you choose to use alcohol occasionally, make sure you do it in moderate amounts.
Use extra virgin olive oil. This type of oil is the healthiest form of fat. Extra virgin olive oil has many benefits for the heart, and people who consume it have a much lower risk of having a heart attack or stroke.
Exercise with weights. A healthy lifestyle, in addition to diet, includes movement. This type of exercise improves the functioning of your metabolism and is the best way to increase your physical strength and muscle mass, so it is recommended that you develop a daily exercise program.
Use spices and herbs. There are a lot of herbs and healthy spices. For example, ginger and turmeric have strong anti-inflammatory and antioxidant effects and help strengthen the immune system.
Take care of your relationships with your loved ones. Social relationships are extremely important, both for your mental and physical health. Studies show that people who are closer to friends and family live longer and have a healthier life.
If you have excess abdominal fat, get rid of it. The fat in that area causes most problems, because it forms around the organs and is closely linked to metabolic problems. Because of this, the size of your waist may say more about your health than the numbers on the scale. Give up carbs, consume more protein and fiber, and exercise for the abdomen.
He eats eggs and does not give up the yolk. Whole eggs are extremely nutritious and can be called nature’s multivitamins. Although there is a myth that tells us that eggs are harmful to cholesterol levels, studies show that they have no effect on blood cholesterol in most people.