Sitting for at least three hours a day increases cardiovascular risk by 30%, sitting for than five hours a day is comparable to smoking over a pack of cigarettes a day.
Relatively small weight loss in obese people may lower Diabetes risk and improve metabolic function.
Adults need at least seven hours of sleep each night.
Set SMART goals that are Specific, Measurable, Achievable, Realistic, and Time bound.
This is the way Wikipedia describes healthy eating or a healthy diet…….a diet that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition, fluid, macronutrients, micronutrients, and adequate calories. For a full description from Wikipedia, read it here.
If adopting a healthier lifestyle seem overwhelming, take heart, even small changes can have a big effect on how you feel and how you take care of yourself. So, what is the definition of physical health? It’s more than just eat be healthy, although eating the proper nutritious foods, plays a very big role in it. So, what are the things you can do to achieve it and maintain it?
How About Your Heart?
Heart Disease remains the number one cause of death in both men and women. Heart attacks and strokes kill more women than men, than all Cancers combined. Hypertension can be present with no symptoms, people can appear healthy and then suffer a heart attack or stroke.
The new blood pressure guidelines from The American Heart Association, and The American College of Cardiology, define normal BP as less than 120/80 mm Hg, elevated blood pressure, as systolic between 120 and 129, and diastolic over 80. Stage one Hypertension, as systolic, between 130 and 139, or diastolic, 80 and 89, and stage two hypertension, as systolic, at least 140, and diastolic at least 90. The AHA recommends getting your blood pressure checked every visit to your Doctor, or at least once every two years, even if it’s lower than 120/80, because, remember, you can have hypertension without any symptoms.
The good news is that 80% of cardiovascular disease and other chronic diseases are preventable with a healthy lifestyle. Behaviors research has confirmed that people who engage in the following four beneficial behaviors, have a 66% less Diabetes, 45% less back pain, 93% less depression, and 74% less stress. Engage in thirty minutes activity five days a week, eat five fruits and veggies every day, don’t smoke or use tobacco products, and limit alcohol intake. Now, that’s very easy and simple actions you can take.
So Move, Get Active
If getting physical activity sounds difficult, relax, you don’t have to join a gym. A simple thirty minute walk each day,
is effective and it doesn’t have to be all at once. Squeeze in two fifteen-minute walks before and after work, and you will doing your body good.
The Center For Disease Control and Prevention recommends fifty minutes of moderate intensity aerobics exercise a week for adults to protect bones from Osteoporosis. High impact, weight-bearing exercise such as walking, or using an ellipical machine also helps.
What About Your Eating?
Some people are well-informed about good nutrition, but, it seems, most are not, or don’t understand the importance of good nutrition. Overeating and indulging in high-fat or high-carbohydrate foods that can make you feel tired after eating them, should be a clear sign that aren’t good for you, but many people continue to indulge in them any way. Taking a few minutes to rethink your eating strategy, can make a huge impact on your health in a positive way.
In these modern times, habits and convenience dictate most of out food choices. All detrimental to your health, frequent eating fast foods, because of time restraints and convenience, using precooked foods, or prepackaged meals, or pre-processed foods, are over-used in our 24-7 world. With a little planning, you can change those bad habits, because, remember, as a rule of thumb, you can make or break a habit in thirty days. Make a list of what you eat often, and then make a commitment to substitute healthier options gradually.
Healthier options should include fresh, as humanly possible, certified organic and GMO-free, lean meats and poultry, cold-water fish, fruits and veggies. The importance of fresh can’t be overstated. The less time involved from the farmer’s field to your table the better, because foods lose their nutritional value, as much as 35%, over time, particularly, if the’re transported in refrigirated vehicles over weeks at a time. It’s worth repeating, that you purchase only certified organically-grown, non-GMO foods from specialty markets.
For more in depth information on the importance of buying nutritious foods from specialty markets, read this article WHAT IS IN MACA ROOT? A good practice also includes eating lightly, and eating often, and preparing at least one nutritious well-balanced meal a day at home. It might be breakfest, because it is important to fuel your body early in the day, for the day ahead. It’s a known fact that people who skip breakfest, are likely to overeat during the day. Eating small healthy snacks, such as a handful of almonds, mid-morning and mid-afternoon, will help substain your energy throughout the day. It’s much more than just eat be healthy, isn’t it? Get moving physically and eating fresh, nutritious foods, is a major part of the solution, though.
Eye On Good Nutrition
Good nutrition is the science that interpretes the interaction of nutrients and other substances in all foods, in relationship to maintenance, growth, reproduction, health and disease, on a living organism. A good nutritious well-balanced diet includes carbs, protein, fiber, fats, essential fatty acids, amino acids, water, and micro nutrients, such as minerals, vitamins, and trace minerals.
Take these simple actions to boost your healthy nutrition and physical wellness:
- Substitute a fresh apple or some fresh carrot sticks for a unhealthy vending machine snack.
- Replace water for a sugar or carbonated drink (drink minimun 8-8 ounce glasses of water a day).
- Reduce salt consumption by eating less frozen, processed, or packaged foods, and avoid adding salt to your cooked food.
- Choose whole grains instead of white bread or white rice.
- Use olive oil for cooking in the form of cold-pressed olive oil to boost your high-density Lipo-proteins.
- Avoid trans-fats by eating organic lean beef, or chicken without the skin, or cold water fish.
- At parties or family gatherings, use the 80-20 rule, eat 80% healthy foods, 20% pleasure foods.
- Add one serving of anti-oxidant-rich fruits and veggies to your diet a day.
- Always have some emergency high protein such as a bag of nuts or protein energy bars.
- Supplement your diet with a natural Adaptogen (Adaptogens help your body to “adapt” to negative and harmful changes) Maca.
Get Rid Of Tobacco
Good habits help you quit unhealthy ones, such as eating healthy, reduces stress and can help smokers quit. The
American Lung Association recommends swimming, jogging, brisk walking, and any activity you can involve yourself in, that will not allow you time or the temptation to light up. Healthy snacks such as carrots, or plain popcorn, or fresh fruits, can be a good diversion. Learning new ways, such as meditation or Yoga, to relieve stress can help curve the desire to smoke. When trying to quit, remember the “four D’s”, delay until the craving passes, distract yourself, drink water to beat cravings, and deep-breathing, to effectively reduce stress of early smoking cessation.
Reduce Alcohol Consumption
Evidence shows that alcohol intate should be one alcoholic beaverage a day for women, and two for men. Alcohol consumption is fine, and even considered healthy by most medical professionals, as long as it is done in moderation.
Use the S.M.A.R.T. Principle
Specific, Measurable, Achievable, Realistic, and Time bound. Write your new goals down and display them where you can see them and be reminded of them, every single day. Be clear and specific in your goals. For examples: “Walk fifteen minutes each morning and night.” Start with small, realistic goals that you know you can achieve, and set specific time limits for each goal.
Adopt These Healthy Behaviors
- It’s important that you sleep well. Adults need at least seven hours of restful sleep a night, even better if it’s eight. Insufficient or restless sleep can cause Cortisol release, which plays havoc on many of your body functions, bringing unwanted stress. Establish a regular bedtime routine, including, may be, a few minutes of meditation, or reading a few pages in a book, and turn off the TV or laptop at least one hour before you lay down to sleep.
- Get up and be physically active. Population health studies reveil that if you sit for more than three hours a day, your cardiovascular risk goes up at least 30%. Sitting for more than five hours a day, is comparable to smoking over a pack of cigarettes a day. Take a few minutes recovery break every fifty minutes. Try walking meetings, instead of sitting meetings, or consider a standing at an adjustable desk.
- Unwind when you feel stress. Taking a few minutes for stress relief when you start to feel tense, can make a big difference in your overal health and well being. Five deep breathes, a few minutes of meditation, or a short walk, may be all it takes, to get you grounded.
Natural Healing Plant Supplementation
As an added protection and assurance, begin the practice of supplementing your diet daily, with an non-toxic, organically grown, natural Adaptogen, healing, nutritious plant food called Peruvian Maca. The wide ranging benefits of Maca are well
documented, and are incredible. High in nutritious value and well-balanced in primary nutrients, vitamins, minerals, and various plant compounds, Maca is the perfect healthy choice to add to your daily diet. The wide-ranging benefits are many, and include anti-oxidant properties, an anti-inflammatory properties, it balances the Endrocrine System and all it’s hormones, including Estrogen levels in women, boosts energy, endurance, and physical performance, improves memory, mood, and learning, reduces acute stress levels and symptoms of anxiety and depression, improves circulation and ph alkaline balance, improves libido, boosts fertility, reduces the symptoms of Menopause, and provides a sense of overall health and well being.
Maca is one of the few natural plant foods world wide that has the unique distinction of being recognized as an Adaptogen. Adaptogens are simply natural plant foods that have the ability to assist your body to naturally “adapt” to, and resist unhealthy conditions, such as stressors, inflammation, infections, illness, and disease.
Are you ready to start some new healthier habits? Are you ready to take action, now, that you have learned that it’s much more involved than just eat be healthy. It’s your choice. Take action!
If you still need more information on the wide-ranging, incredible, benefits of Maca, please refer to the following reviews: HOW TO RELIEVE STRESS FROM: HORMONAL IMBALANCE and WHAT’S HEALTHY LIVING? In these two reviews, you can also request your FREE e book copy of THE SECRET SCIENCE OF STAYING SLIM, SANE, AND SEXY ATER 40, and your FREE 7-night trial sample of JULVA.
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