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Exercise regularlyAccording to the National Cancer Institute, regular exercise helps you control your weight, maintain musculoskeletal strength, reduce the risk of high blood pressure, disease cardiovascular and diabetes. Statistics in the US show that about 260,000 deaths a year are caused by lack of physical activity.
Experts recommend that you spend 30 minutes a day and 5 to 6 times a week for physical activity. You do not have to go to the gym, just practice simple exercises such as brisk walking, climbing stairs, walking during breaks ... also greatly improves your health.
Breakfast is the most important meal of the dayMany studies show that people who eat breakfast tend to absorb more vitamins and minerals, less fat and cholesterol. In particular, breakfast is full of fiber and protein to help you feel full of energy. High-fiber and protein foods are commonly found in whole grains, breads, low-fat milk, fruits and yogurt.
Develop a healthy dietThis habit encourages you to eat plenty of fruits and legumes, avoid sugary drinks and fast foods. According to the American Heart Association recommends, you should eat 2 meals of fish a week. In addition to providing protein, fish such as mackerel, salmon, herring, and tuna also provide fatty acids, Omega-3, reducing the risk of heart disease.
The best advice for health is to eat a variety of fruits and vegetables which provide vitamins, minerals, especially green leafy vegetables and limit foods with high calories, sugar and fatty acid.
Chewing will help you digest easily. Studies have also shown that chewing slowly reduces calorie intake by about 10%. When it's full, the stomach also takes about 20 minutes to transmit signals to the brain.
Drink enough water every dayWater plays an important role in the body. All cells, tissues and organs in the body need water. As a general recommendation, you should drink about 8 glasses of water, equivalent to about 2 liters of water per day. In fact, each person's drinking water needs are different, depending on factors: body weight, intensity of movement, working environment, weather. Pregnant women, in particular, need more water.
Create a habit of drinking healthy water even when you do not feel thirsty to compensate for dehydration and ensure balance for bodily functions, regulate body temperature, improve cardiovascular function.
Don't neglect taking care of your own healthLoving yourself is difficult. When you love yourself well enough, you will realize how important it is to take care of yourself with regular checkups to maintain and develop a healthy body.
As recommended by the World Health Organization, you should have a checkup for the period from 6 months to 1 year. It is an ideal time for you to adjust the pace of life, living, working methods ... if necessary.
Ensuring the quality of your sleep each nightSleep plays an important role in your health. When you sleep, your brain releases negative energies during the day and restores the neural networks so they can be active again when you wake up.
Maintain a routine of getting 7 to 9 hours of sleep each day. If you have trouble falling asleep, taking time to relax before going to bed will help you fall asleep and sleep better. Restrict placing appliances such as televisions, laptops, cell phones and other devices in the bedroom.
Giving yourself a chance to have new experiencesThere will be times when you feel like a lack of motivation to just do the same things day in and day out. To keep your body and mind healthy, flexible and full of positive energy, don't be afraid to give yourself the opportunity to experience new things to awaken your hidden abilities.
Everyone will have different goals and motivations. You shouldn't be too hard on yourself. Allow yourself to rest when you feel tired. Over time, you will discover many interesting things about your abilities.
Having a positive habit will help you have good health and a healthy lifestyle. According to research, each activity takes 28 days to turn into a habit. Therefore, try to be patient and you will get good results in the future. Do not forget to follow Olaben for more useful and interesting information!