5 Basic Tips to Improve Your Health

Posted on December 4, 2013 by john in Health care

1 Eat at least 5 servings of fruits and vegetables per day.
A half cup of cooked vegetables, one cup of raw leafy greens or a small whole fruit counts as one serving. Fruits and vegetables contain vitamins, minerals and other substances that can improve your health and prevent disease. It is difficult to discuss the benefits of a diet rich in vegetables and fruits : lower blood pressure, reduce the risk of heart disease, cerebrovascular disorders, and probably some cancers, reduces the risk of digestive problems, and a positive effect of sugar in the blood that can help keep appetite under control.

2 Exercise regularly.
An ideal combination includes aerobics, weight training, yoga, stretching, and recreational activities such as dancing and swimming. Take a break and go for a walk. Walking 30 minutes 5 or 6 days a week has been shown to have profound health benefits. Walking can lower blood pressure, lower bad cholesterol levels and help you lose weight. Several studies have also shown that people who took a walk after dinner had almost all the same benefits as those who jogged six days a week. Add a walk to your daily routine will provide great benefits.

3 Reduce the consumption of “bad ” fats.
Decrease the amount of saturated fat and trans fatty acids or partially hydrogenated acids in your diet. Saturated fats are found in animal products like meat and butter, and processed foods such as vegetable shortening, some margarines, French fries products. Processed foods contain trans fatty acids and partially hydrogenated oils. Cook with olive oil and canola oil. Avoid fatty snacks such as fried foods, instead consume almonds or walnuts, these seeds have been shown to help reduce cholesterol. Several studies have found that people who eat two handfuls of almonds a day lowered their bad cholesterol (LDL ) by almost 10 %.

4 Limit your sugar intake.
Too much sugar can lead to a number of important consequences. Sugar can suppress your immune system and impair your defenses against infectious diseases. It can alter the relationship of minerals in the body : deficiency of chromium and copper, and interferes with the absorption of calcium and magnesium. Sugar can also cause a significant increase in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol. Some studies have shown that the sugar promotes cancer cell proliferation and has been linked to the development of breast, ovary, prostate, rectum, pancreas, biliary tract, gall bladder and lung cancer stomach. But mainly, high consumption of sugar promotes the ideal for the development of diabetes environment. Read food labels, look for and avoid high in sugar food.

5 Take a night ‘s sleep.
Restful sleep is essential for a functioning mind and body. This means avoiding alcohol and caffeine at night, which can disrupt sleep. In addition, sugary foods before bed can affect the levels of blood sugar and the desire to disturb sleep.
We do not need a doctor to know what causes lack of sleep, lose a couple of hours of this and not just suffer fatigue, also simple thoughts may seem more complex, and often can not remember some things. A 2007 study published in the journal Hypertension found that people who sleep an average of six hours per day have a 42 % greater chance of developing hypertension than those who receive seven. Lack of sleep has also been associated with stress, depression, immune system suppression, and obesity. Go to bed at the same time each night. Turn off the TV, computer or anything with bright light at least one hour before bedtime.