Healthy lifestyle

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It is a lifestyle aimed at health promotion. The expression “healthy lifestyle” primarily refers to the positive mood on the joyful, healthy, full of life experiences (when you live and rejoice every moment). You can also say that healthy lifestyle – this is the optimal ratio of exercise and rest, balanced nutrition, hygiene rules, absence of bad habits, hardening and mental health. By following this way of life you will live to a ripe old age: healthy physically and mentally.

12 reasons why you need to conduct Healthy Lifestyle: 

  • To live long, happy lives and to age with a smile on his face
  • Enjoy life
  • Life without disease (improve your health)
  • Will you be proud of yourself
  • Healthy kids
  • Good mood
  • The beautiful, toned body, even in adulthood
  • Being able to protect themselves and their families in emergency situations
  • Keep young and slow down the aging process
  • Grand charge of strength and energy
  • Forgetting what is depression and stress (often become smile)
  • Will provide an excellent example to your children (after all, if you do not live a healthy lifestyle, then you do not get the child to grow up in a healthy environment)

 

The main recommendations that must be followed:

 

Get rid of bad habits

If you want to live a long time, the first thing to do – is to get rid of bad habits. Alcohol and cigarettes are too stressful for the body. They destroyed everything: the brain, liver, kidneys, cardiovascular system, etc.

 

Alcohol – the narcotic substance that is detrimental affect on the human body. Once in the blood, it instantly spreads throughout the body and in the future begin to form clots (through clumping of red blood cells). These thrombi clog capillaries, which in turn leads to poor nutrient flow, and it eventually leads to a plurality of diseases.

  

The first strike takes the liver. Liver cells die and is formed fat and connective tissue in their place. This course of events can lead to cirrhosis, cancer, and other not pleasant situations. Also, besides the liver, alcohol actively affects the brain and heart – vascular system. Still a lot of it is important that alcohol is very detrimental effect on male hormone such as – testosterone (blocking its production).

    

   

Cigarettes – a narcotic substance that is detrimental affect on the human body. Once in the body: the central nervous system is excited, accelerated heart rate, constricts blood vessels (extra load on the heart) and vigorously begins to produce gastric juices.

  

The biggest harm cigarettes bring: respiratory tract (to put it simply, they are literally killing your lungs), cardio – vascular system (impaired oxygen delivery, blood vessels constrict, heart load increases, which ultimately can lead to sudden death ), brain and male power (significantly reduces the production of endogenous testosterone, which leads to impotence in the future).

Exercise

Exercise improves overall health and make your body beautiful and slim. According to statistics, people who are constantly involved in sports – suffer a 23 – 27% less likely than those who are not involved in sports. Every morning you have to start with the charge (obligatory minimum of physical activity a day), it should become a habit for you, such as washing in the morning.

 

For physical activities can highlight only 30 – 40 minutes a day, which would remain healthy. Suitable any activity: running, swimming, cycling, gym workouts, etc. However, do not overdo it with the workouts, otherwise you will ruin your health. Whatever training health benefit, not harm – it should be easy. After each workout, you should feel a physiological rise, not decline.

 

Actually, if you think so, then a healthy life without sport can not exist. As for any need some sort of physical activity.

  

If you choose to train in the gym, here are a few programs which are more focused on health promotion.

 

Driving training for men:

1) Warm-up (total “5 Minutes” + warm-up joints “5 minutes”) – 10 minutes

2) Hyperextension – 4 * 15

3) Wake up in the vise feet on the bar – 4 * 20

4) Squats on the shoulders – 4 * 20

5) Pull-ups on the bar – 4 * 15

6) Bench press bar lying (without the bridge) – 4 * 15

7) Orbitrek – 20 minutes (heart rate zone 130 bpm)

8) Stretching – 10 min

 

Rest between sets: 60 seconds

Duration of training: 70 minutes

The number of workouts per week 2 – 3 times

Training scheme for women:

1) Warm-up (total “5 Minutes” + warm-up joints “5 minutes”) – 10 minutes

2) Hyperextension – 4 * 15

3) Wake up in the vise feet on the bar – 4 * 20

4) Squats on the shoulders (focus on the buttocks) – 3 * 20

5) Dead traction on straight legs – 3 * 20

5) Thrust vertical block on his chest – 3 * 15

6) Bench press bar lying narrow grip – 3 * 15

7) Orbitrek – 20 minutes (heart rate zone 130 bpm)

8) Stretching – 10 min

 

Rest between sets: 60 seconds

Duration of training: 70 minutes

The number of workouts per week 2 – 3 times 

Follow the right diet

Proper nutrition – it’s 60% of your health and wellness. Some diseases occur because of malnutrition. To be healthy, you need to get enough of all the nutrients. HLS depends on the quality of your food intake.

 

Top Tips nutrition: 

  • Reduce the amount of bad fats (fatty meats, lard, margarine, milk, etc.) and increase the amount of good fatty acids (fatty fish varieties, linseed oil, olive oil, peanut oil, avocados, nuts and seeds)
  • Increase the amount of protein (if your diet more fat than protein, the level of bad cholesterol increases, and thus leads to diseases of the circulatory system). Our appearance and health is directly dependent on the quantity and quality of protein foods, which is why it is so important to eat enough protein. Best sources: meat (chicken, turkey, beef, veal and .d.), Eggs, cottage cheese (low fat), fish (as fat and low-fat)
  • Most eat (smaller meals helps to speed up metabolism in the body, the food is easier to digest, will not ship and does not stretch the stomach). Try to have from 5 to 7 times a day
  • Eat more vegetables (vegetables in a lot of dietary fiber, which slows digestion, and as a result is less body fat). Also, vegetables are excellent sources of vitamins, macro and micronutrients
  • Limit your intake of sugar and salt (remove food debris: ketchup, mayonnaise, sauce, etc.). If the sugar can be completely eliminated, the only salt to minimize the (completely remove impossible, as it would lead to a violation of water-salt balance)
  • Try to diversify your menu, various food. Since each product is unique and has its own set of various nutrients
  • Consume a sufficient amount of water. Our appearance and health is directly dependent on the quantity and quality of water you drink. Since people for the most part consists of water, it is not difficult to guess that the water takes a huge part in our life. Daily water norm of 2 – 4 l (men) and 1.5 – 3 liters (for women)
  • Never skip the first meal (breakfast). During sleep, your body is starving, and now he needs the resources to replenish spent energy. It is proved that those people who never skip breakfast, the metabolism is much higher
  • Do not get carried away with carbohydrates. Carbohydrates are the main and easiest source of energy for our body. Most often, people get fat is from an excess of carbohydrates, not fat. Therefore, try to eat them in the morning (when the body needs energy the most).
  • Eating before bedtime. Before going to bed you can eat (not so important when you eat as what you eat). Last meal you should be exclusively protein (no carbs). An excellent option is – low-fat cottage cheese

Let me give you some examples of proper nutrition.

 Nutrition Plan for Men:

1 meal: Oatmeal + fruit or juice

2 meal: scrambled eggs + buckwheat + vegetables

3 meal: beef + barley + vegetables (instead of vegetables can be inserted soup or borscht)

4 meal: fish (oily or greasy) + vegetable salad with olive oil

5 meal: chicken + vegetable salad with linseed oil

6 meals: low-fat cottage cheese

  

Plan for the nutritional status of women:

1 meal: Oatmeal + fruit or juice

2 meal: a handful of nuts + yogurt (1%)

3 meals: chicken + buckwheat + vegetables (instead of vegetables can be inserted soup or borscht)

4 meal: fish (oily or greasy) + vegetable salad with olive oil

5 meal: scrambled eggs + vegetable salad with linseed oil

6 meals: low-fat cottage cheese

This is a sample meal plan, you can also pick up absolutely other products (to your taste). Also, you may have to calculate the ratio of proteins, fats and carbohydrates (see table below).

    

The proportions of nutrients:

 

Proteins – 30%

Fats – 10%

Carbohydrates – 60%

Women

Weight in kg x 1 – 1, 5

Weight in kg x 0.5

Weight in kg x 2 – 3

Men

Weight in kg x 1, 7 – 2

Weight in kg x 0.5

Weight in kg x 3.4 – 4


Personal hygiene

A healthy lifestyle must include personal hygiene. Personal Hygiene – a set of rules that preserve and strengthen health. If they comply, thenour body’s resistance to various diseases-rises.

 

As one wise man said:

” The healthy poor person happier ailing King “

 

Fundamental rules:

  • Always mind yvayte face morning and evening
  • Wash your hands (it is better to wash your hands twice in a row )
  • Each evening, take a shower (special attention to feet, as they most strongly sweats skin and dirt accumulates)
  • The bath should be taken at least once a week
  • It is necessary to brush your teeth twice a day: in the morning (after waking up) and evening (before bedtime)
  • After each meal rinse your mouth with food (which would remove those bits of food that get stuck in your teeth)
  • It is necessary to clean the tongue (if not clean, then there is plaque and bad breath)
  • Well wash your hair as the hair builds up a lot of dirt, sebum and dust
  • Trim nails (under the nails accumulate dirt)

Tempered!

Hardening – a so-called training and the body’s defenses , which increase resistance to overheating or overcooling . Due to hardening of the person it becomes almost immune to colds. Even if it so happens that a seasoned man is sick, his body cope with the cold in no time even without any pills.

Getting Enough sleep

Sleep – this is the main factor in the recovery. During sleep, our body is resting and gaining strength. To stay healthy, you need to sleep 7 – 9 hours. A dream that lasts less than 7 hours, may trigger the development of cardio – vascular diseases (such a dream is particularly dangerous for women) and the risk of getting a heart attack or stroke increases by 25 – 30%. Also, it is not recommended to sleep more than 9 hours. For those people who sleep more than 9 hours, the chances of dying increase by half.

 

During sleep, the hormone is actively produced such as – growth hormone (in the common people – growth hormone). This hormone plays a very important role in our life. In addition, lack of sleep negatively affects the virility, lowering testosterone levels to 30% (depending on the level of this hormone your erections). As you can see, the golden mean – it is 8 hours. If for some reason you slept at night less than 8 hours, I recommend dospat rest of the day (eg night – 5 hours + the day – 3 hours).

Avoid stress

Healthy lifestyle and stress – are incompatible. Since any stress adversely affects human health. It greatly affects the immune system, as Mr. Ormonov, which are produced under the influence of stress, suppress immune activity. Stress increases the level of negative hormones, thereby reducing the secretion of hormones that helpmaintain our health . Prolonged stress reduces the body’s ability to resist viruses.

Have sex

Sex – is an essential component of good and lasting relationship. It is necessary for both men and women. Regular quality sex and has a positive effect on mental and physical condition of the body. If you look at the statistics, we can see that people who regularly engage in sex (2 – 4 times per week) live longer than those who have sex as a holiday or not available.

Good sex is an excellent remedy for colds, as increased levels of immunostimulatory antibodies. Also, it is a natural analgesic and anti-aging agent. In women, who regularly have sex, normal menstrual cycle (monthly, in some cases become less painful). The men also who have sex regularly, improves erection level (those men in whom sex as a holiday, the level of erection – is worse, because the body does not throw enough of hormones).

 

 

4 thoughts on “Healthy lifestyle”

  1. I believe that those people who want to live more than 70 – 80 years old, must always maintain a healthy lifestyle! Excellent article! I found what I was looking for. Thank you!

  2. I fully agree with Alyona. I think that the most important thing – it is to give up bad habits. Personally, I started to live a healthy life, when there were health problems.

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