Do you know what to do to have a healthy life? We’ve listed 10 simple and practical tips for you to live well. Check it!
Leading a healthy life is the best way to ward off cardiovascular disease, obesity and even cancer. But do you know what to do to keep your health healthy? Here are some simple and effective tips:
1. Include Nuts In The Food Routine
“Cashews, cashews, walnuts and almonds have a low glycemic index, which means they do not alter insulin levels in the blood and cause a sensation of satiety, and are rich sources of fiber, iron, vitamin E and selenium, Important mineral for the proper functioning of the thyroid, “says a neurologist. To take advantage of all that nuts have good, without exaggerating in calories, and recommends the ingestion of 2 nuts, 3 cashew nuts, 2 nuts or 5 almonds (choose only one option).
2. Reduce Salt Intake And Increase Water Consumption
In addition to promoting swelling of legs, feet, belly and other regions of the body, excess salt can compromise health. “Fluid retention caused by overconsumption of salt overloads the heart, kidneys and blood vessels, and can also lead to hypertension,” explains a health expert. The neurologist recommends the ingestion of 2 liters of water. Milk, coconut water, and juices can help to reach this level, but what’s ideal is that pure water is the main source.
3. Do Not Skip The Breakfast
Daily breakfast is needed to nourish the body. “It is the time when the body is hungry for nutrients since it has spent 7 or 8 hours fasting during sleep, the body needs the energy to start the day, as well as vitamins and minerals. Breakfast, its nutrients will be better used than before bed “, guides the neurologist. A healthy breakfast avoids consuming extra calories throughout the day. Without the first meal, the body will pass the morning without energy and the hunger will also come with more intensity throughout the afternoon.
4. Exercise Regularly
Physical exercises should be part of the routine, including those who do not need to lose weight. A simple daily walk can improve mood and ward off heart disease. According to a cardiologist, coordinator of the cardiology department, “to protect the heart, the ideal is to practice exercises for 45 minutes to 1 hour, 5 times a week.” For those who do not like the gym, the doctor recommends walking down the block, on the beach or in green parks. Another option is to seek lessons that flee from the conventional.
5. Keep Eggs In The Diet
Formerly considered an enemy of the heart, the egg has entered the list of important foods. It is rich in choline, a nutrient that protects memory and fights fatigue. The yolk still contains antioxidants, such as zinc, iron, selenium and vitamins A and E. According to a neurologist, it can be consumed daily by those who do not eat meat, as long as it is not fried. For carnivores, the recommendation is to eat up to 3 eggs per week.
6. A Glass Of Wine, You Can. Exaggerate In Alcohol, No.
Too much alcohol can overwhelm the liver and cause problems with concentration, increase heart rate, and irritate the lining of the stomach, which can lead to gastritis and ulcers. On the other hand, wine can do good for health. In addition to avoiding heart attacks and strokes, consuming 250 ml of red wine every night reduces levels of the estrogen hormone, which is known to increase the risk of developing breast cancer.
7. Avoid Refrigerant, Including Diet Or Light
Diet and light soft drinks may be low in calories, but they are rich in other substances that can also harm the body, such as sodium, dyes, and preservatives. “The sweeteners used in the composition of light and diet products – usually cyclamate, saccharin, and aspartame – are also not the healthiest,” says a health expert.