Maintaining a healthy diet is not as difficult as you think. For the average person it’s more about minding what you eat and less about how much you eat. The core principle is actually simple: The more plant-based food you consume, the healthier your diet is. These include vegetables, fruits, whole grains and legumes. And of course, going for the freshest possible is a lot, lot better than consuming processed food.
A healthy diet and regular activity or exercise are crucial elements in achieving your health goals. There is no easy way through it. You can’t make up for a poor diet by exercising more. Nor can more exercise address the issues related to a poor diet. If you want to get and stay healthy then eating right is just as important as your exercise routine.
For your fair share of meat, it’s just a matter of significantly reducing animal fats. Fish and meat are good sources of protein and something most cannot probably do without. To stay on the healthy side, go for white meat and skinless poultry or stick to the leaner cuts of meat. Fatty fish are very good as well. They’re very highcalorie foods but don’t lead to much weight gain. Omega 3 from fish also helps reduce your risk for heart disease.
Monitoring the cholesterol in what you eat isn’t important. Research shows that cholesterol in food (from animal foods like egg and shrimps) does little to your blood cholesterol levels. The best way to reduce cholesterol is limiting saturated fats commonly found in red meat and processed snack food. Processed snack food is usually difficult to let go. If possible, significantly reduce consumption of processed snack food when you see some amount of trans fat somewhere in the label. Note commercial baked products too. A lot are notorious for using partially hydrogenated oil, which is nasty for your cholesterol levels. Stick to whole grain bread whenever you have the choice.
There many ways to easily change what you eat and the way you consume it. Most of the time just changing what you eat tends to reduce how much you eat all throughout the day. You’ll also notice that you have a sustained level of energy without needing that occasional topup via your favorite sweet snack.
This is one of the easiest areas to make a change. Forget that Kitkat break. Try eating a fruit for your snack cravings. Fresh is the best, but you can also settle for processed. Just remember that the less food is processed the healthier it is.
At meal time, try to consume a variety of food. Fruit juice is good, but eating the actual fruit is even better because you get more fiber that way. Eat a rainbow assortment of vegetables ranging from red, green, purple, orange, and yellow. But you don’t necessarily have to cover all the colors in a meal.
Food is the best way to get the vitamins and minerals your body needs. Of course, there is difficulty in getting everything you that you need in a single go, especially as we age. Multivitamin supplements are a good way to make up for the nutrient shortfall. Take note that these are not meant to replace food. Just because you take a multivitamin supplement does not mean you can eat anything you like. In addition, as we age our ability to absorb calcium and Vitamin D weakens so it’s a good idea to also consider calcium and Vitamin D supplements.&hellip [...]
Good oral health is an often overlooked aspect of total health. For many, oral health consciousness only extends to brushing their teeth twice a day and the occasional flossing when they remember. While this is a good practice, there is a lot of room for improvement. Proper brushing and flossing, using an oral rinse, and managing consumption of certain food and drinks (or avoiding them totally) are key ingredients towards better oral health.
Here are few basic tips on how to improve and maintain oral health:
1. Brush your teeth thoroughly at least twice a day. And just as important as maintaining this habit is using the proper equipment and technique. Check your toothpaste and make sure it has fluoride. Yes, most toothpaste brands have fluoride, but check just the same. Use a soft-bristled toothbrush or for better results consider using an electric or battery operated one.
There are several good brushing techniques. Most dentists would advise tilting the toothbrush at a 45 degree angle and aiming it at that point where your tooth and gums meet. Then brush downwards in a wiping motion. Another technique is to use small circular movements starting from the point where teeth and gums meet. What is common to all techniques is that you do it gently and make sure to brush the inside, outside and all chewing surfaces including your tongue. Finally, keep your toothbrush uncovered most of the time. Let it air dry. Keeping it covered just encourages bacterial growth.
2. Know when to replace your toothbrush. When you notice that you have a frayed brush head that now looks radically different from its original look, that might be a little late. The rule of thumb is to replace it every three months, however, it is better to replace it as soon as you notice a few frayed bristles.
3. Floss regularly. Ideally floss when you brush, but once a day is good enough to keep things clean. If you do it once a day, do it when you brush your teeth at the end of your day. Just be gentle and careful, especially when working the floss in between your teeth and around the gum area. Flossing before brushing your teeth is a good idea since it would let the fluoride from your toothpaste reach the areas between your teeth. Whether or not you floss before brushing is a matter of preference. A thorough job on both ensures that your mouth is clean.
4. Consider using an oral rinse. Not the ones solely for fresh breath but the anti-microbial type, preferably alcohol free. There are a few oral rinse products that also have fluoride and that is even better. The oral rinse can deal with a lot of the other bacteria that escaped your brushing.
5. Schedule regular teeth cleaning and dental exams. Once a year is the minimum, but twice a year is a better bet. Remember that a lot of diseases and conditions manifest symptoms in the mouth. So a more regular schedule with your dentists ensures that any developing conditions are detected early.
6. Avoid smoking. Not only does it tint your teeth that ugly yellow, it also encourages rapid bacterial growth in your mouth. In any case, smoking is really not good for your overall health and it is a very expensive habit as well.
Many find it hard to maintain a regular fitness regime after their initial enthusiasm. It’s a very ordinary struggle for many of us. Just don’t be too hard on yourself and start thinking that you might not be able to do it after all. You know that getting and staying fit and healthy is important. You understand why you need to do it. That, right there, is half the battle won. It’s really just tough to get and maintain the fitness habit (actually any habit for that matter).
To get and sustain the habit, try doing a simple set of exercise maybe two to three times a week. Many successful exercise habits have been born this way. As you start to feel the benefits you will have more motivation to up the activity level throughout your week.
Before you know it, your fitness habit becomes a permanent thing in your daily schedule, and you even find yourself looking for and trying out more complex routines at home or in the gym.
Here are a few simple exercises that you can do at home (or anywhere for that matter). Choose to do all of them as part of your routine, or just do one to start off then add more exercises as you gain more confidence. No fancy kit needed. No frills. Just 10 to 15 minutes of your time.
Jumping jacks. Everybody knows how to do this. Jump up and split your legs so you land feet apart. At the same time raise your arms up and apart. Jump again to bring your feet together. Repeat.
Push ups. It’s great for your core abdominal strength, and then, at the same time ,you are engaging your chest and arms. If you’re a beginner try doing it on your knees first.
Start lying face down with your palms face down beneath your shoulders. Push up on your hands taking care to keep your back straight. You know you’re doing it right when your body is balanced on your hands and toes (or knees for beginners) with your back straight. Lower your body slowly then repeat.
Below is a video on how to do a push-up correctly
Burpees. This is a pretty hard exercise, but a very good all around calorie-burning and toning exercise especially for the stomach.Stand up straight then lower yourself to your hands. Push your feet straight out behind you. You pull your feet back in then leap as high as you can. Try to do all the steps as smoothly as you can. Repeat as many times as you like.
To keep things simple, do things in 30second sets. Do as many as you can of one exercise in 30 seconds. Rest for 30 seconds. Then move to another exercise. Just keep the cycle to 30 seconds exercise then 30 seconds to rest in between exercises.
In some cases, it might be best to warm up by doing some brisk walking before you get into the exercises. Just look for some space at home. A walk from your kitchen to the living room is good enough. Remember to walk at a pace that gets your heart beating a little faster. When sufficiently warmed up you can do some light stretching and then get on to doing the exercises.&hellip [...]