1. Eat at least 5 servings of fruits and vegetables per day
A half cup of cooked vegetables, a cup of raw green leafy vegetables, or a small whole fruit counts as one serving. Fruits and vegetables contain vitamins, minerals and other substances that can improve your health and even prevent diseases. It is difficult to discuss the benefits of a diet rich in vegetables and fruits: it lowers blood pressure, reduces the risk of heart disease, cerebrovascular problems, and probably some types of cancer, reduces the risk of digestive problems, and a positive effect of sugar in the blood that can help us keep our appetite under control.
2. Exercise regularly
An ideal combination includes aerobics, weight training, yoga, stretching, and recreational activities, such as dancing and swimming. Take a break and go for a walk. 30 minute walks 5 or 6 days a week have shown to have profound health benefits. Walking can reduce hypertension, lower levels of bad cholesterol and help you lose weight. Several studies have also shown that people who took a walk after dinner had almost all the same benefits as those who jogged six days a week. Adding a walk to your daily routine will provide you with great benefits.
3. Reduce consumption of "bad" fats.
Decrease the amount of saturated fats and Trans or partially hydrogenated fatty acids in your diet. Saturated fats are found in animal products such as meat and butter, and processed foods such as shortening, some types of margarine, French fries. Processed foods contain Tran’s fatty acids and partially hydrogenated oils. Cook with olive and canola oils. Avoid fatty snacks such as fried foods, instead eat almonds or nuts; these seeds have been shown to help lower cholesterol. Several studies have found that people who eat two handfuls of almonds a day reduced their bad cholesterol (LDL) by almost 10%.
4. Limit your sugar intake
Excess sugar can lead to a series of important consequences. Sugar can suppress your immune system and deteriorate your defenses against infectious diseases. It can alter the mineral relationships in your body: chromium and copper deficiency and interferes with the absorption of calcium and magnesium. Sugar can also produce a significant increase in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol. Some studies have shown, that sugar promotes the multiplication of cancer cells and has been linked to the development of breast cancer, ovaries, prostate, rectum, pancreas, biliary tract, lung gallbladder and stomach. But mainly, the high consumption of sugar promotes the ideal environment for the development of diabetes.
5. Give yourself a good night's sleep
A restful sleep is essential for a mind and a functional body. This means avoiding alcohol and caffeine at night, which can interrupt sleep. In addition, sugary foods before bed can affect blood sugar levels and disturb the urge to sleep.
We do not need a doctor to know what causes the lack of sleep; lose a couple of hours of this and not only suffer fatigue, also simple thoughts can seem more complex, and often we cannot remember some things. A 2007 study published in the journal Hypertension found that people who sleep an average of six hours a day have a 42% greater chance of developing hypertension than those who receive seven. Lack of sleep has also been linked to stress, depression, suppression of the immune system, and obesity. Go to bed at the same time every night. Turn off the television, computer or anything that has bright light at least one hour before bedtime.
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Hasan Root, a dream lover