Table of contents [hide]
Active physical activity and physical exerciseAccording to the National Cancer Institute, regular exercise helps you control your weight, maintain muscles and joints, 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 should 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 doing simple exercises such as brisk walking, climbing stairs, walking during breaks ... will also help you significantly improve your health.
Breakfast is the most important meal of the day
Many studies show that people who eat breakfast tend to absorb more vitamins and minerals and less fat and cholesterol. In particular, breakfast is high in fiber and protein to help you feel full and full of energy. High-fiber and protein foods are often found in whole grains, breads, low-fat milk, fruits and yogurt.
Breakfast is also good for weight loss. Researchers have found that breakfast people are thinner than those who don't. That is because you ate foods with protein and fiber in the morning, so there are no cravings for the rest of the day.
Healthy eating all dayThis routine encourages you to eat plenty of fruits and legumes, and avoid sugary drinks and fast foods. According to the American Heart Association recommends, you should eat 2 meals of fish in a week. In addition to providing a rich source of protein, fatty fish (mackerel, salmon, herring, tuna ...) with Omega-3 fatty acids reduces the risk of heart disease.
The best health advice is to eat a variety of fruits and vegetables rich in vitamins and minerals, especially green leafy vegetables, and limit foods high in calories, high in sugar and fat.
Chewing carefully while eating will help you digest easily. Studies have also shown that chewing slowly reduces calorie intake by about 10%. When it is full, the stomach also takes about 20 minutes to transmit signals to the brain.
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 sleeping, you should take time to relax. Doing yoga exercises 30 minutes before sleep will help you fall asleep and sleep better. Take laptops, cell phones and other appliances far away from your bedroom.
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 reality, water needs vary from person to person, depending on factors: weight, intensity of movement, working environment, weather, and especially pregnant women need more water
A healthy drinking habit is to drink even when you don't feel thirsty to compensate for dehydration and ensure a balance of bodily functions, body temperature regulation and improvement. cardiovascular function.
Don't forget to take care of your own health.Loving yourself also requires art. When you love yourself a lot, you will realize how important it is to take care of yourself with regular checkups to maintain and develop a healthy overall body. physically and mentally.
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.
Giving yourself a chance to have new experiencesThere will be times when you feel less motivated 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. Remember that an expert was also a trainee.
Each person will have different goals and motivations, no one is the same. Do not be too hard on yourself. You also do not have to be too urgent, allowing yourself to rest when you feel tired ... Over time, you will discover many interesting things about your abilities. Slow down but it doesn't mean to stop, okay!