Simple rules for a healthy and long life

 Simple rules for a healthy and long life

To adopt a healthy life, first of all, you should be able to control the consumption of toxic substances in the body. Some of the things we eat can be toxic to the body. Of which cigarettes, tobacco products and alcohol are the main ones.

These substances contain chemicals that harm the body as well as addictive substances. That's why it is difficult to give up even if you want to, knowing that it will harm you later, even if you eat it greedily at first.

If there is an addiction to any of the above-discussed foods, it is not possible to keep the body healthy with other foods and exercises alone. For this, you have to give up the addiction. These are not only addictive substances, now junk food is also becoming a major cause of chronic diseases.

These foods contain special ingredients, one of which is sugar. Junk food is high in sucrose and high in fructose. Which affects physical digestion. The trans fat and salt in it are also affecting the overall health.

Why do people eat these foods knowing that they are harmful because they have a taste that tempts the tongue. Once you eat it, you want to eat again. Therefore, these foods cannot be left out. However, you can make yourself accustomed to natural food by gradually reducing it.

Keep the body moving

Physical activity is very important to stay healthy. When we exercise, it not only increases the muscles, but also makes the body look agile and attractive.

Exercise is also effective in increasing the functioning of the brain and hormones. The habit of lifting the strength that the body can bear and other physical exercises increase the blood circulation in the body. Through this, every part of the body remains active and flexible.

Another benefit of exercise is that it balances cholesterol by lowering blood sugar and insulin levels. Similarly, exercise helps in the development of testosterone and hormones by spending calories obtained from food. Both of these improve overall body and mind health.

Overall, exercise reduces the risk of diseases such as depression, obesity, type 2 diabetes, heart disease and Alzheimer's.

what to do

You don't have to go to the gym to exercise. Physical activity can also be increased by watching exercise videos from YouTube at home, doing light exercises, doing housework, jogging one step in the morning, exercising with neighbors and children.

Sleep like a baby

As much as healthy food is necessary to stay healthy, sleep is also necessary. In order to stay healthy, you should make a habit of sleeping quickly at night without letting your mind be dominated by something like a child.

According to most studies, it has been shown that if you sleep well, you will reduce the chances of obesity, heart disease, diabetes, and high blood pressure. And, it also improves brain function. Therefore, quality and deep sleep is essential. It is necessary to sleep at least eight hours.

If you don't sleep well at night, there are some simple remedies that can be helpful.

- Do not eat or drink coffee after seven o'clock in the evening.

- Establishing daily sleeping and waking time. And, even if you don't sleep, try to keep the same time to go to bed. Instead, if you don't fall asleep no matter what you do, you can get up and walk around the room or outside for a while.

- Make the room completely dark and do not turn on decorative lights.

Don't stress over small things

Staying healthy also depends on how a person consumes anything. If you keep playing and stressing because of everyday easy and uncomfortable situations, it can cause an earthquake in your health and behavior.

Excessive stress increases the level of cortisol hormone. Stress makes the mind restless, sleepless, restless and wanting to rest.

Most people who suffer from stress have a craving for junk food. Because the calories in the body are more than what is needed and the physical activity may be less, unnecessary fat increases in the body. Which can be a risk factor for many diseases.

Worrying about something and doing nothing is just wasting time in life. Excessive stress can lead to depression. Which is now becoming the biggest challenge in mental health.

what to do

Exercising, walking in greenery, subtle exercises like deep breathing and meditation can help manage stress. If you feel that stress management is not enough, it is necessary to consult a psychiatrist.

The body is not only healthy when stress is reduced. It makes daily life easy and quality.

Emphasize natural foods

To keep the body healthy, you should eat the most natural food. It is necessary to eat meat, fish, eggs, vegetables, fruits, herbs, walnuts, oil and dairy products in a balanced amount.

A person who does eight hours of duty in an office chair and does not do any physical exercise needs 1500 calories a day. People who work in the fields or go to the gym need more calories.

If there are signs of a problem such as overweight, diabetes or metabolic syndrome, you should cut down on high-calorie carbohydrate foods. Junk food should be eaten as little as possible.

What kind of diet plan to follow to live a long life?

A disordered diet and lifestyle can cause various health problems. This can lead to prolonged illness and sudden death.

According to health experts, whatever we eat has a direct impact on our health. Therefore, if you want to avoid diseases and live a long life, you should first improve your diet.

Some researchers say that people who eat the Mediterranean diet may be protected from many serious health problems.

In this regard, Harvard University researchers have said in a recent study that the "Mediterranean diet" not only protects against cancer and heart problems, but can also reduce the risk of death from serious diseases by 23 percent. This type of diet plan has been found to be very beneficial for women.

What is the Mediterranean Diet?

The Mediterranean diet consists mainly of plant foods and healthy fats. In this diet, mostly green vegetables, fruits and fibrous whole grains can be eaten, while it is advised to use olive oil when cooking. This diet is mainly rich in dry food, fruits and vegetables and fibrous foods. In addition, a small amount of fish, meat, dairy products, eggs can be eaten occasionally.

Similarly, many studies have shown that the Mediterranean diet plan can be beneficial in preventing heart disease and many types of chronic diseases.

What did the research find?

Researchers at Brigham and Women's Hospital associated with Harvard have said that the "Mediterranean diet" is beneficial in many ways in a study conducted on more than 25,000 American women for 25 years.

Researchers found that participants who ate this type of diet had a 23 percent lower risk of all-cause mortality. Not only this, the risk of cancer and heart disease has also been found to be lower in the people participating in it. Based on the results of this research, scientists have said that if you want to live longer, you can benefit from following the Mediterranean diet.

Does this diet also reduce metabolic problems?

The study authors examined the long-term health benefits of this diet. In which it has been found that it can be beneficial in reducing problems like body swelling as well as improving metabolism.

Similarly, participants found improvements in triglycerides, fat and insulin resistance. Juice is considered a major risk factor for heart disease and diabetes.

Although the diet plan is becoming popular, the authors mention that many countries have adopted it with great enthusiasm.

What do the experts say?

Shafqat Ahmed, a researcher at Uppsala University in Sweden and the lead author of the study, says, 'Problems such as swelling, triglycerides, obesity and insulin resistance can be reduced when metabolism is improved. This diet plan has been found to be particularly beneficial for metabolism.

But before adopting any diet plan it is necessary to consult an expert. Because one diet plan is not right for everyone. A diet plan should be made keeping in mind the health condition of the person.