10 tips for healthy living

10 tips for healthy living

Regular sports and balanced diet; these are the essentials of a healthy life ...

It is possible to live a healthy, happy and long life by being protected from diseases with small changes that you will make in your daily life. Healthy and longevity is everyone's greatest wish ... But we need to strive for it. what needs to be done for a healthy life:

1) Balanced diet

Starting the day with a solid breakfast is a must for healthy living. Our brain needs energy because there is no nutrition during sleep at night. When eating balanced, the primary consideration is to consume seasonal vegetables and fruits. Seasonal fruits and vegetables are healthier, do not require special environment and support. There are three main meals a day and three snacks a day. Drink plenty of water, low-fat, carbohydrate and protein-proportional foods should be preferred. One of the most important sources of energy required by mental activities is fruit. The only energy of the brain other than oxygen is glucose. Glucose is present in fruits. Sugar taken with other foods is converted to glucose by burning in the stomach. Therefore, we should eat the fruits on an empty stomach. Fruits should be consumed 30 minutes before or three hours after meals. Fruits taken when the stomach is full; it loses its nutritional value by staying in the stomach, and exhausts the entire digestive system as it will ferment. Minerals (calcium, copper, iodine, iron, zinc, etc.) are found in vegetables and fruits and are important for cell protection and healthy tooth, bone, skin structure. Minerals also play a role in many other regulatory functions, such as heart rhythm, blood pressure, fluid balance in the body. You should consume at least a few pieces of fruit and vegetables a day, a bowl of fresh yogurt in the evening, plenty of water, fish several times a week, consume a glass of milk every day. It is best to meet what the body needs with food, but additional supplements can be taken if necessary. If we feel guilty about sweet getaways, we try to eat less sweet. In our bodies, 10 million cells die per minute and some of them are renewed. In an average of 100 days (except brain and nerve cells) our whole body is renewed. Irregular malnutrition disrupts the regeneration system. The skin loses its vitality, freshness and most importantly, it is exposed to diseases. Fatigue, fatigue, headache may be. Thought and memory system blur. For these reasons, we should pay attention to regular and healthy diet and not to live for food, only to live.

2) Stay away from alcohol

Cigarettes should never be smoked. Studies have found that even nicotine in the clothes of parents who argue that they do not drink with children affects children. Cigaret; heart and circulatory system diseases, respiratory system diseases and cancer (lung, esophagus, intraoral, nose-throat, larynx, pancreas, kidney, leukemia) can cause. If you are smoking, you can start immediately by setting the date you quit smoking and telling people around you. Few of alcohol is the decision most damages. Harmful effects start to occur when a small amount (eg no more than seven glasses of wine per week) is exceeded.

3) Sleep regularly

We must allow your immune system to rest. Because immune and sleepless sleep are two interdependent things, chronic insomnia causes damage to your immunity and prevents your body from fighting diseases.

4) Do Sports

The most ready time for the sport is in the evening. But you can always do sports. Activities that will work leg, abdomen, arm, chest and waist muscles are very important. If you are going to do it all your life, 10 minute light tempo running and 10 minute (shuttle, side shuttle, foot stretching) movements are enough. It should be at least 20 minutes if you can exercise three times a week and at least 45 minutes if you spend less time on sports. It is very important to make sports balanced and regular. Exercising for a long time every day exhausts the muscles. It is important to remember that our muscles also need to rest. Yoga and meditation are very beneficial for heart health. The level of nitric oxide in the body increases during meditation. This substance is very important for vascular health. Nitric oxide is a naturally produced molecule that is transported through the blood. It helps dilate vessels, decrease blood pressure, and protect against diabetes and cancer. Mostly found in the nose. In deep breathing in yoga and meditation, this substance fills the lungs. Sport is also a source of happiness as it is something that allows the person to rest actively and does something for himself.

5) Stay away from the sun

The source of vitamin D, which causes cancer and aging sun rays in the morning and evening should be tried to get out. The time of sun rays that we will take vitamin D is between 11.00-13.00 at noon. The benefit and harm of going to the sun during these hours should be well evaluated, supports the immune system, daily oral intake is recommended.

6) Keep your brain active

Puzzles, brain games, brain teaser questions and memory techniques keep the brain active. But don't force your brain when you get tired. A 20-page book you will read every day, spices to use in your meals (especially turmeric, saffron, cinnamon) helps to keep the brain active. Every day, try to get new tastes in every field.

7) do your own control

Especially in the shower and after taking a shower to check the body, to identify new tubers, moles are also useful. It is very important to detect breast cancer and emerging, transforming nevi early.

8) Stay clean

Keep your body clean. Take a bath at least twice a week or once every three days. Use cleaning tools such as soap, fiber and shampoo and rub thoroughly all over your body. Take care of toilet cleaning and wash your hands frequently with soap. Many infectious diseases spread from hands, do not forget it.

9) Get a vaccine

Adults now have a vaccination schedule. We must be protected from diseases that can be protected. We must be vaccinated against seasonal influenza, which causes deaths every year and affects our workforce. Pneumonia vaccine, shingles vaccine is recommended for those with chronic diseases. A tetanus vaccine is required every 10 years. All girls should be vaccinated with HPV to protect them from cervical cancer.

10) Learn to cope with stress

Find healthy ways to cope with stress. Because stress hormones damage the immune system. You can support your immune system by combating stress with yoga, listening to music, walking, regular laughing and massage. Good social relations, being with one's loved ones, embracing; Reduces stress and tension. With embrace, one overcomes the fear of loneliness and feels loved. Being happy is also important in dealing with stress.