Saturday, April 4, 2020

10 ways to stay healthy

10 way to stay healthy
10 way to stay healthy 

To keep your body active

Staying active is another great way to ensure your body stays healthy. Physical exercise helps not only your body to adapt but also your mind and has numerous benefits. These include maintaining healthy weight levels, as well as improving physical and mental health. It mainly supports cognitive function. Exercising regularly also helps strengthen muscles, joints, and bones, which is important if you are old or young.
10 ways to stay healthy

Eat healthy diet

Each food group is important in providing essential vitamins and minerals. Energy  that can support normal   growth and the development of good health. Choose foods that are high in nutrients (protein, vitamins, and minerals).
You want a diet rich in protein, fiber, vitamins, and minerals. if you have those in your diet. You should not need any of the supplements or medications.

Make sure you are filling half your plate with vegetable and fruits. A quarter  with protein rich foods.  Like nuts, Egg, meat, beans, and dairy. a quarter with whole grains like brown rice ,wheat product .
Protein is an important component of every cell in the body. Your body uses protein to build and repair tissues, hair and nails are primarily made of protein. 95% of the protein has egg white. Also  known as high biological value of protein. Main function of the  protein building block of bones, muscles, cartilage, skin, blood.
Vegetables and fruits are important for immune function because they provide many vitamins A and C. When selecting a colorful variety of carrots, peppers, oranges, green leafy vegetables, berries, or apples.

Eat your greens

Leafy green vegetables are a good source of calcium. They are nutrient dense, low in fat and quite affordable. Lentils contain polyphones that fight against harmful agents in the body. Packed with protein, iron, calcium, folic acid and magnesium, they are a good source for hair growth, as they maintain healthy bones, heart and muscle health.

Fruits are rich in essential nutrients

They contain potassium, fiber, calcium, manganese, magnesium, iron, folic acid, niacin, riboflavin, and B6, whose job description is "to keep the heart beating."

whole grains

All whole grains contain three parts: the bran, the germ and the endosperm. Each section contains nutrients that promote health. Bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been  investigated for their role in disease prevention.


Milk offers a rich source of calcium. Manufacturers fortify cow's milk with vitamin D, another nutrient that benefits bone health. It serves as an energy source invigorate/repair muscle tissue.

Eat a balanced, low-fat diet with plenty of fruits, vegetables, and whole grains. Choose a diet low in saturated fat and cholesterol, and moderate in sugar, salt, and total fat.
A balanced diet is one that meets all the nutritional needs of a person. Humans need a certain amount of calories and nutrients to stay healthy.

To provide  adequate  calories for weight maintenance with optimal nutrition for good health.
 To achieve maintain healthy, productive life.

Physical Exercise 
The researchers found that moderately overweight men/women who exercised hard enough to sweat for 30 minutes a day lost an average of 8 pounds over three months compared to an average weight loss of 6 pounds among men who exercised during 60 minutes a day.
Those who exercise regularly will improve their cardiovascular endurance.

Lose weight if you are overweight

Weight loss is associated with an increase in high-density lipoprotein cholesterol and a decrease in low-density lipoprotein cholesterol. Even a small weight loss can go a long way in controlling serum lipids and is therefore worth a try.

Everyone should  be counseled on risk reduction, including smoking cessation, control of hypertension and body weight, and regular physical exercise.


  • To reduce cholesterol and low and total low density lipoprotein triglycerides
  • To improve high-density lipoprotein cholesterol
  • To reduce the risk of coronary heart disease

Learn ways to manage stress

Your mental health is as important as your physical health, and the two often go hand in hand. Poor mental health can sap your energy and focus, and even increase your chance of heart disease.
Yoga is a mind-body practice that combines physical postures, controlled breathing, and meditation or relaxation. Yoga can help reduce stress, lower blood pressure, and decrease heart rate.

Get enough rest
Most adults need 7 to 8 hours of good quality sleep on a regular schedule each night. Make changes to your routine if you cannot find enough time to sleep. Getting enough sleep isn't just about total hours of sleep. It is also important to get a good night's sleep so you feel rested when you wake up.

Wash your hands

It is one of the easiest and most effective ways to avoid detecting contagious errors. The key is to be thorough: After lathering yourself with soap, rub your palms, the backs of your hands, between your fingers, and under your nails for at least 20 seconds.

Limit your alcohol consumption

It is true that moderate amounts of alcohol have  been linked to some health benefits, such as a lower risk of heart disease, but there are also serious drawbacks to drinking, such as an increased risk of cancer and liver disease. Then you shouldn't start drinking for the sake of health.

Regular health check up

Regular checkups can help find possible health problems before they become a problem. When you visit your doctor regularly, you can detect conditions or diseases early. Early detection gives you the best opportunity to get the right treatment quickly, avoiding complications. By getting the right health services, tests, and treatments, you are taking important steps to live longer, healthier lives.

Promote personal hygiene

A clean body is a healthy body. Personal hygiene goes a long way in ensuring this by eliminating any opportunistic pathogens found in your skin, hair, or even your mouth. This prevents infections like urinary tract infections, dermatitis, cavities, and much more.
So brush your teeth twice a day, bathe at least once a day, and avoid wearing dirty clothes. This may sound simple, but it will definitely have a great effect on your health.

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