10 ways to a healthy life
Slow down the aging process, avoid lifestyle illnesses and keep your body young with these simple steps. 10 ways to a healthy life.
1. 20 minutes for the heart every other day
A strong heart and good stamina are a prerequisite for getting more energy and slowing down the aging process.
Be sure to get your heart rate up and sweat in your forehead for a minimum of 20 minutes. every other day. You train fitness by for example. cycling, running or walking at a fast pace. Even a small cardio exercise – equivalent to a not-too-long walk – turned out in a survey of middle-aged Americans to halve the risk of dying within a nine-year period compared to those who never received any exercise.
Strengthens the heart: When you exercise, you affect the bloodstream, which consists of the heart, blood vessels, and lungs.
Strengthens the cells in the body: Fitness training makes it easier to transport the necessary oxygen to the body’s cells, thus improving their function.
Removes the dangerous fat: Exercise prevents and removes the fat that is especially dangerous – that which is lying around your internal organs and thus increases the risk of lifestyle diseases.
Prevents blood clots: Exercise is healthy for blood pressure and lowers the risk of blood clots and other circulatory diseases.
2. Stretch for 2 minutes each day
With age, most people notice more stiffness and tenderness around the body, and many friends find themselves “sparing” the body by keeping it calm. The habit only aggravates the problems. The solution is called movement!
Spend between two and five minutes each day keeping you agile. You can stretch your body well when you get up every morning or when you fall asleep. Take special care to stretch the spine, hips, and back of the legs. Feel free to perform exercises that extend throughout your body. Remember to stretch both the front and back, and also do some exercises where you rotate and twist your body. Yoga is effective.
Strengthens muscles and connective tissue: Flexibility training makes the skin’s connective tissue more elastic.
Improves digestion: Stretching of the body stimulates and massages the intestines and all internal organs, which get better blood flow and perform purifying and regulatory functions better.
Prevents joint and muscle damage: When the joints in the body have full freedom of movement, it is more difficult to overload and damages them.
3. Drink water!
The body does not always tell you what it needs. Therefore, many of us drink too little water and therefore slow down cell renewal.
Drink 6 large glasses of clean water distributed throughout the day. Start with glass as soon as you wake up in the morning.
Helps the nutrients around the body: Many of the body’s chemical processes take place in a liquid environment. Therefore, the renewal of the cells takes place optimally if there is plenty of fluid presents.
Reduces the risk of cancer: The body can better excrete waste if you make sure you drink enough water. If the waste material does not come out of the body, you increase the risk of cancer in, among other things. colon.
It is useful for the kidneys: The kidneys more easily produce enough urine, which is needed to get rid of the waste materials.
Is useful for digestion: The intestines use fluid to produce stools in such a soft form that it can be transported more easily through the intestinal tract.
Strength training 10 minutes every day
- Many people perceive exercise like walking, running or cycling, but beyond that, we should all give the muscles a little extra to work with. Strength training is as important as cardio training.
Stretch your muscles for 30 minutes. two to three times a week – or 10 min. every day, which is crucial to health and thus life. The most important strength exercises are training the muscles of the abdomen, arms, back, and legs. But don’t exercise the same muscles every day. After the strength training, you should clearly feel that the muscles you have used are tired. Therefore, take at least 3 times 10 repetitions of each exercise. Don’t know how, there are many fitness programs to find, both on the internet, in magazines and at fitness centers.
Slows down the aging of the organs and bones: As the muscles fade, you use the body less. This means that over time, the heart, lungs, organs, and bones lose strength and capacity, and therefore you grow older.
Prevents cardiovascular disease and type 2 diabetes: This occurs partly by increasing blood flow in the muscles, partly by making them more sensitive to insulin.
Benefits for the cycle: Strength training lowers blood pressure because the exercise expands the blood vessels so that the blood and the substances it carries that fight inflammation more easily get around the body.
Protects against infections: The muscles release cytokines into the blood – signaling agents that strengthen the immune system and protect you from infection.
5. Laugh a lot and often
- Most people have periods where there is little laughter, but most of your life should not be so. Work out to spot the fun of everyday life. Be mindful to enjoy the humor in situations and events when you are doing a great job exercise, while doing your daily chores at home or during challenging family gatherings. Try to learn from people you know who have this ability. 10 ways to a healthy life.
Keeps us healthy: International researchers have documented that people with a sense of humor stay healthier and live longer.
Influences the tendency for cardiovascular disease: The reason may be that laughter causes the muscles and blood vessels around the heart to expand, allowing blood to pass more easily.
Causes stress: Humor can probably counteract stress. It is hard to see the fun in a situation and at the same time feel stressed.
6. Be moderately concerned
Are you pushing yourself to think positively because you’ve read somewhere that it’s healthy? If your compulsive optimism means that you ignore danger signals and are unrealistic in relation to your own possibilities, then you should probably think a little.
Being a little worried helps you spot dangers and problems instead of ignoring them. Therefore, you should not force yourself to be constantly happy. Instead, respond to concerns when well-founded. In return, do not let anxiety and anxiety take over, as you may end up being paralyzed.
Motivates for action: A International study of people with anxiety and depression revealed that a slightly elevated anxiety level seemed to prolong life compared to life completely free of anxiety. The explanation, according to the researchers, is that a small, internal turmoil motivates us to take action and do something about our health problems.
7. Eat fruits and vegetables of all colors
It can be a bit of a challenge to make sure that there are always different vegetables on the plate. Often we have our favorites, which we almost automatically add to the cart, and then it goes easily beyond the range.
Eat at least 600g of fruits and vegetables every day, and they should be in as many different colors as possible, giving you a wide selection of flavonoids that act as antioxidants that fight the harmful free radicals in your body. You will find most of the vital substances in the meat and peel of berries and citrus fruits, tomatoes, onions, red onions, broccoli, kale, spinach, bar celery, beetroot, and eggplant. Make it a sport to fill the color palette every single day! 10 ways to a healthy life.
Protects against cancer: The reason is that the flavonoids inhibit the division of cancer cells.
It protects against cardiovascular disease: When you eat colorful fruits and vegetables, it can lower blood pressure, limit the amount of harmful cholesterol and raise the level of healthy cholesterol.
Protects against infections and allergies: The flavonoids protect against allergies and infections of the urinary tract and kidneys.
8. Sleep at least 7 hours every night
Make sure you get 7 hours of sleep each night. This can be easier if you get used to going to bed and getting up at certain times. It’s a good idea to take a little chicken nap if you’re feeling tired.
Reduces mortality: A group of researchers has reviewed 16 studies on the importance of sleep for mortality. They concluded that if you spend several nights in a row sleeping less than 6 hours, you are 12 percent more likely to die within 25 years than those who usually sleep between 6 and 8 hours a day. During sleep, we secrete hormones, which rebuild the brain and organs, and repair damage to the body’s innumerable cells. Still, it doesn’t look like you get a longer life if you sleep 9 hours or more.
9. Care for your friends
In fact, good contact with other people has a big impact on your health. Notice which friendships or family ties matter most to you. Keep them equal, and make them happy to grow in value and strength. In addition, you should also be open to developing new friendships. 10 ways to a healthy life.
Lowers the risk of premature death: People with a large network live on average longer than people without, a new US study shows. People with a large contact area have a 50 percent lower risk of premature death compared to those who have little contact with others. In fact, the risk of premature death is as high in lonely people as it is for alcoholics.
Reduces the risk of cardiovascular disease: Loneliness increases the risk of high blood pressure and thus also of blood clots and other circulatory diseases in people over 50 years. But friendship should also be meaningful in order to extend life…
10. Eat less meat and cheese
Maybe you put too much meat on your plate for a few days. or you eat too many slices of bread with cheese as a snack. If you eat meat similar to a regular pork chop for dinner, meat cuts on several of the bread slices for breakfast and lunch, and cheese on crispbread in the afternoon, you get a lot more protein than you need.
Eat only about 50 grams of protein a day. From mid-life, we need no more than 0.9 grams of protein per day. kilos of body weight each day. The average of the adult population today is around 75 grams per day. If one day you only eat a piece of cheese, one egg and a small piece of meat, therefore, give you more than enough protein and not least saturated fatty acids.
Living longer: Research confirms that we live longer if we get less protein and fewer animal fats in the last half of life. fat from meat.
Reduces the risk of cardiovascular disease: The animal fat has a high content of saturated fatty acids, which increases the risk of cardiovascular disease and thus premature death.
Avoid stressing the kidneys: The kidneys secrete the proteins that the body does not need. Proteins are quite large molecules, and the process is stressful for kidneys that are no longer young.
Improves digestion: When you eat less meat and cheese, you will find that your body feels lighter and digestion improves.
That was my 10 ways to a healthy life.