When we reach middle age, maintaining the health of the body becomes more difficult and more difficult. However, we will help you maintain excellent health.
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It’s no secret that stress can have a negative impact on your brain and body, especially with age. At the same time, various diseases develop, such as sleep problems, heart disease, and depression. Of course, your body can cope with a certain level of stress naturally, but you also need to help him in this.
Make your habit of daily stress relief
Even the usual humming of your favorite melody is one of the ways that you can have a positive impact on your health. You can read a book, take a walk or just relax, closing your eyes, for a few minutes.
Drink more water
Of course, daily consumption of a large amount of liquid will not make you completely healthy. However, some good for the organism still exists. Providing sufficient hydration of your body contributes to the normal operation of the joints and the inflow of nutrients to all organs, and also helps your kidneys and liver to remove waste and harmful substances from the body.
Take a walk
When it comes to ways to improve your health, which can be easier. A movement will help you slow down the aging process. Walking strengthens the heart and bones, improves sleep and reduces stress levels. Also, walks help maintain mental acuity, minimizing the natural loss of memory that comes with age. The results of a study of 6,000 women aged 65 years and older showed that those who walked at least 4 km a day had a 17 percent lower memory loss rate than women who had less than 1 km per week. Therefore, choose comfortable shoes and go for a walk!
Visit your doctor regularly
Do this constantly, and not just when you have something hurts. This procedure is the most important point of all ways to improve health. The doctor will answer any questions you have about a healthier lifestyle and help you make sure that your body is ready for regular physical activity. He can also detect the onset of the disease before you have any symptoms. If you are taking any medicines and drugs so must check up your health in every 6 months.
Play intellectual games
In fact, many games, whether crosswords or computer games, can improve your health by reducing the symptoms of dementia and supporting the acuteness of your mind.
Read the labels
One of the simplest and most useful things can be done by you right in the kitchen or at the grocery store. Reading labels on food, you get certain information, which, undoubtedly, will benefit your health. women’s portalWhat you should pay attention, first of all, depends on your specific nutritional needs, goals, health status. Also, please note that advertising labels on the front of the package, such as low-fat, low-calorie, should not be taken into account. They can mislead you. Analyze the composition of the product indicated on the label.
First of all, pay attention to the number of fats, sodium, and carbohydrates. And in each case, the lower the value is indicated, the better. The number of vitamins, minerals, and other nutrients, for example, fiber, plays an important role. Also, one of the most important aspects is the serving size. This will help you determine the number of calories in your food.
Avoid sugary drinks
Stay away from soda water. A standard bottle of sweet soda water contains the equivalent of 10 teaspoons of sugar. The results of a recent study showed that even one serving of sweet carbonated drinks per day could increase the risk of developing cardiovascular disease in men by 20 percent and contribute to an increase in the risk of developing diabetes in women by 25 percent. Dietary sweet drinks are also not a good choice.
Eat fruits and vegetables daily
Fruits and vegetables contain many vital nutrients such as calcium (bone health), fiber (reducing the risk of developing coronary artery disease), iron (healthy blood cells), potassium (normalizes blood pressure), vitamin A (eyesight, skin) and vitamin C (teeth, gum). Also, try to make fish a part of your diet, at least twice a week. This product contains a very small amount of sodium and is an excellent source of protein, which helps to maintain health for all cells in the body and is used to build muscle mass and repair tissues.
Also, the fish has a lot of vitamin B12, which is a key component of blood. This substance is used to produce new cells and maintain the health of the nervous system. Another essential element contained in fish is an omega-3 fatty acid that can improve heart health and help with diseases such as arthritis and depression. Also, fish oil is an excellent source of vitamin D. Also, the consumption of fish oil will help you protect the body from stress.
Control the volume of your portion
Your rule should be the following. On a plate should be one serving of protein, grain, and vegetables, the size of a fist. If you think that this is very small, use smaller plates.
With age, it becomes increasingly difficult to get enough sleep. The rhythm of our biological clocks is changing, and we are becoming more susceptible to insomnia, snoring and sleep apnea. Lack of sleep can lead to the development of various diseases. In particular, to the change in the level of hormones in the body that regulate our metabolism and appetite.
Thus, lack of sleep can lead to the appearance of excess weight and the occurrence of stress. One of the most important things that contribute to good sleep is a new mattress. The results of the research showed that many elderly people sleep on the same mattress for more than 10 years. Therefore, with age, the mattress becomes less comfortable, which means that we do not get a quality sleep. In addition, doctors recommend avoiding caffeine and alcohol.
Try these 10 simple ways to improve the state of your body today, and you will have a great mood and a healthy future!