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| Five Healthy Habits |
5 Healthy Habits for a Long Life
If you want to
know these Five Healthy Habits, you
can read this article:
1. Get Exercise
Regular
exercise is probably the closest we can do to the fountain of youth. According
to the National Cancer Institute, regular exercise helps control weight,
maintain healthy bones, muscles and joints and reduce our risk of high blood
pressure, heart disease, and diabetes. In addition, approximately 260,000
deaths per year in the US are due to lack of physical activity.
Many exercise
authorities recommend exercising 5-6 days a week, giving your body a day to
rest and recover. It is necessary to experience gut-roughness, iron-man type in
exercise. Something as simple as a 30-minute walk can work wonders for your
health and literally add years to your life. And this can be complemented by a
10–15 minute walk from the stairs at work, 10–15 minutes during lunch, or by
having a small pedaling device on your desk. The main thing is that you enjoy
exercise, not something that is enjoyable. These Five Healthy Habits are good for your health.
2. Always have breakfast
Research shows
that people who snack have more vitamins and minerals and less fat and
cholesterol. Eating things that contain fiber and protein makes you feel full
and energetic. These include whole grain cereals and breads, low fat milk,
fruits and yogurt. You can consider these Five
Healthy Habits for your better health.
3. Practice healthy eating throughout the day
This habit
includes things like eating more fruits and nuts and avoiding sugary drinks and
snacks. At meals, the American Heart Association recommends serving fish twice
a week. In addition to being a rich source of protein, fatty fish (mackerel,
salmon, lake trout, herring, sardines, and albacore tuna) contain omega-3 fatty
acids that reduce the risk of heart disease. This is the best habits in these Five Healthy Habits.
Do not forget
part control. If you want to stay at 100, go for a large portion of fruits and vegetables rich in vitamins, minerals, and fiber, and consume small portions of
high-calorie foods with high amounts of sugar and fat.
And chew your
food! Many nutritionists recommend chewing each mouth 20-30 times to get it in
its most digestible form. Studies have also revealed that chewing slowly
reduces calorie intake by about 10%, partly because it takes your stomach about
20 minutes to tell the brain that it is full.
Finally,
another cautionary note about a healthy eating habit: Beware of artificial
sweeteners. A study published over a period of 10 years at the University of
Manitoba and in the Canadian Medical Association Journal found that artificial
sweeteners may be associated with increased risk of obesity, prolonged weight
gain, diabetes, hypertension, and heart disease. The lead author of the CMAJ
article, Dr. Meghan Azad commented, "Most people who eat artificial
sweeteners believe that these products will help to gain weight, prevent
diabetes and heart disease." Nevertheless we are seeing opposite linkages
from many studies. "
4. Stay Hydrated
Getting the
right amount of water is extremely important as every cell, tissue and organ of
our body needs water. Traditionally we have been told that we require
eight-ounce glasses of water daily, an amount that is never medically
certified. Perhaps a better guide is to try to drink enough water that you
urinate once every 2-4 hours, and the color of urine is light.
To help develop
and maintain this habit, many devices, ranging from "smart bottles"
to many free apps are readily available to keep you hydrated.
5. Do not neglect dental hygiene
At the end of a
long day, how much time do you floss? Some studies indicate that regular
flossing can add 6 years to your life. Why? The theory is that dental
plaque-causing bacteria enter the bloodstream and are somehow associated with
inflammation that blocks the blood vessels and causes heart disease. So, make a
habit of giving your teeth a good sleeping flossing and add years to your life.
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