Health and fitness

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Health tips

  • 1 )Takinga variety of foods 


 For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!

  • A high-fat lunch could be followed by a low-fat dinner.
  • After a large meat portion at dinner, perhaps fish should be the next day’s choice

  • 2)Reduce intaking of salt and sugar

Too much sugar can cause insulin resistance, obesity and diabetes,” Tirandaz says. “Salt can cause water gain and high blood pressure, which can lead to heart failure, heart attack and stroke.” ... The World Health Organization recommended global goals for reducing salt to lower blood pressure in January.
How can you flush sugar out of system

  1. Quit cold turkey. ..
  2. Eat more protein. ...
  3. Increase your dietary fiber. ...
  4. Drink more water. ...
  5. Avoid artificial sweeteners.
  6. Manage your stress. ...
  7. Exercise. ...
  8. Drink some greens
  • 3)Replace saturated fat with unsaturated fats


Unsaturated fats are considered the 'healthy' fats and they're important to include as part of a healthy diet. These fats help reduce the risk of high blood cholesterol levels and have other health benefits when they replace saturated fats in the diet.
Ex.
Examples of unsaturated fatty acids are palmitoleic acid, oleic acid, myristoleic acid, linoleic acid, and arachidonic acid. Foods containing unsaturated fats include avocado, nuts, olive oils, and vegetable oils such as canola. Meat products contain both saturated and unsaturated fats.

  • 4)Drink plenty of floods


 It's important for your body to have plenty of fluids each day. Water helps you digest your food, absorb nutrients from food, and then get rid of the unused waste. ... Don't wait until you feel thirsty to drink water or other fluids. Take sips of water, milk, or juice between bites during meals.
Example
  • Fruit and vegetable juice (no pulp)
  • Broth.
  • Soft drinks.
  • Sports drinks, electrolyte-replacement drinks.
  • Coffee, tea.
  • Milk or dairy-free milk alternatives (soy, almond)
  • Milkshakes, malts, smoothies.
  • Clear or creamed soups (thinned, strained, no solids)

  • 5)Good sleep

Sleep is vital to our health, safety and overall well-being. Sleep recharges the brain, allowing it to learn and make memories. Insufficient sleep has been linked to car crashes, poor work performance and problems with mood and relationships
A good night’s sleep is incredibly important for your health.In fact, it’s just as important as eating healthy and exercising.
Ways to get good sleep
  1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. ...
  2. Practice a relaxing bedtime ritual. ...
  3. If you have trouble sleeping, avoid naps, especially in the afternoon. ...
  4. Exercise daily. ...
  5. Evaluate your room. ...
  6. Sleep on a comfortable mattress and pillows.

  • 6)Maintay healthy body weight

 maintain a healthy weight is most important thing for health. In addition to lowering the risk of heart disease, stroke, diabetes, and high blood pressure, it can also lower the risk of many different cancers.

Ways to to maintain weight

1.In order to maintain your current weight, you must consume the same number of calories as you burn. Calories in is equal to calories out
2.Be as physically active as you can be
3.Talk to your doctor about your weight if you think that you weigh too much or too little.

  • 7 )Enjoyplenty of foods and vegetables

Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.  Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized.

 Why is it important to take veggies and foods
  • Most fruits are naturally low in fat, sodium, and calories. ...
  • Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
  • Diets rich in potassium may help to maintain healthy blood pressure

  • 8) Avoid fatty and processed foods

processed foods cantaina lot of extra sugar, salt, oil, and calories. A good example is frozen pizza. Additives such as salt and fat are there to make the food safe for consumption.

How to avoid fatty and processed food 
1. Start slowly
2.supplement you meal with frwhs foods 
3.fewer sugar sweetened beverages,more water 
4.stop adding salt to food 
5. Limit avoid processed meats 
6. Use substitute for highly processed snacks and foods

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