This is perhaps the most vital area on the subject of retirement planning. Although it's not given as much attention as that of money or finance. Without good health everything would amount to nothing. Let's look at a few very important information to boost our knowledge on how to care for our health.
Medical scientists have through years of research discovered that exercise and nutrition can boost overall health. Studies show that regardless of age or fitness level, making time for exercise and adjusting your diet provides some serious physical and mental benefits. In this section, we’ll give tips on how to take care of your health; for ensuring both your physical and mental well-being. Remember, it’s important to turn these healthy behaviors into habits – practice these tips regularly to make them part of your lifestyle.
Exercise
You knew that was coming, didn’t you?! Exercise has numerous benefits, including improving heart health to reduce the risk of heart disease, and mental health by reducing anxiety and depression by improving self-esteem and cognitive function.The American Heart Association (AHA) recommends at least 150 minutes per week of moderate aerobic exercise or 75 minutes per week of vigorous aerobic exercise, or a combination of the two. We can easily meet these goals by exercising for 30 minutes per day, five days per week.
Examples of aerobic exercise include running, rowing, cycling, swimming, walking, hiking, and dancing.
Choose a Healthy Nutrition Routine
Here are some specific recommendations on eating for a healthy body and mind:
- Control Your Portion Sizes.
Fill the majority of your plate with colorful nutrient-rich, low-calorie foods, such as fruits and vegetables.
Be realistic about how much food you’ll actually need to feel full – our eyes can get the best of us, especially when we’re at a buffet or when we’re using larger plates. You probably don’t need as much as your eyes tell you.
- Load Up on Vegetables and Fruits.
Just be sure to limit the ones that are fried, covered in thick sauces, or canned in heavy syrups.
- Select Whole, Fiber-Rich Grains.
Examples include whole-wheat or whole-grain bread, brown rice, oatmeal, barley, and buckwheat.
A simple rule is to look for “whole” as the first word on the ingredients list. Even food items labeled as “wheat” may not be “whole wheat” unless designated as such.
Limit Your Sodium (salt) Intake.
Excess sodium contributes to high blood pressure, a risk factor for cardiovascular disease. The AHA recommends a goal of 1,500 mg of sodium per day or less. Packaged and processed food may have surprisingly high sodium content, so make sure most of your food is fresh and unprocessed.
Limit your sugar intake
Consuming excessive amounts of sugars increases the risk of having diabetes, tooth decay and unhealthy weight gain. As adults, the intake of free sugars should be reduced to less than 10% of total energy intake. This is equivalent to 50g or about 12 teaspoons for an adult. WHO recommends consuming less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.
Limit Unhealthy Fats.
Saturated and trans fats can raise your low-density lipoprotein (LDL) cholesterol and increase your risk for unwanted disease. To avoid these fats, limit your intake of pastries, red meat, processed meats, and fried foods. Trade these for mono-unsaturated and poly-unsaturated fats, found in such foods as olive oil, avocado, almonds, cashews, salmon, and anchovies.
Laugh More
It seems that there’s something to the age-old saying, “Laughter is the best medicine.” Research has demonstrated that laughter has an immediate effect as a vasodilator, causing your blood vessels to dilate and decreasing blood pressure. Laughter also releases endorphins, natural chemicals in the body. Endorphins promote a sense of well-being and relieve stress.
Maintain Positive Relationships
Studies have demonstrated that people with strong social ties tend to live longer, healthier lives than those without social connections. Furthermore, those who are less lonely tend to have a more positive mental health. You can invite a friend to join your next workout or any other type of exercise.
Minimize Stress
Stress can wreak havoc on our bodies by increasing blood pressure, and putting a strain on our body both mentally and emotionally. It also weakens our immune system and makes us more likely to engage in unhealthy behaviors, such as overeating and cigarette smoking.
Some stress-fighting activities include exercising, meditating, sleeping, laughing, unplugging from technology to relax, and enjoying good conversation with friends.
Click here to follow us on our Facebook page
Don't forget to share this post with others thank you in anticipation.
Send your questions, comments and suggestions to what'sApp no. 08132042100.
Email us on thoughtforceintl@gmail.com.
Written By Baba Solomon Emmanuel
© Thought Force int'l institute Worldwide.
No comments:
Post a Comment
Please share your comments and contributions here.