What vitamins should I take to produce collagen?

What vitamins should I take to produce collagen

Collagen is definitely a popular protein in the cosmetic industry. It is essential to treat and prevent skin wrinkles, it strengthens and improves the elasticity of the skin, ligaments, tendons, and other structures, and it improves certain conditions associated to your bones, such as arthritis and several other joint problems.

However, collagen supplements will break down into amino acids before being absorbed into the bloodstream. Therefore, it is not possible to increase your collagen just by taking supplements. They could give your body the building blocks to create collagen, but nothing more. So, the best way to have more collagen in your skin, tendons, and bones is to stimulate its production.

There are plenty of enzymes and metabolic processes associated with the production of collagen. Your cells need to receive a signal, this signal needs to travel to your DNA, your DNA needs to give the command to produce collagen, and throughout this process, there are a lot of enzymes involved. So, the best way to boost your collagen production is to target these enzymes through vitamin supplements. But which ones?

Vitamin C is the one vitamin more commonly associated with collagen production. Your skin has very high concentrations of vitamin C, and it is necessary to create collagen and scavenge free radicals as an antioxidant. Vitamin C also has a role in the protection against the UV rays, so it is a wonderful supplement to take if you want to improve your skin health. Vitamin C is the main cofactor involved in the production of collagen, and it is your number one choice, but not the only one.

The second in command is vitamin A, and recent studies have found this vitamin is essential to promote normal collagen production and skin renewal. For many years, we have also known that vitamin A is a powerful antioxidant, commonly associated with eyesight health. But more than that, retinoids serve as cofactors for critical enzymes in the production of collagen and help to remove dead cells from your skin. This vitamin does not have a very high concentration in the skin as vitamin C but has a similar role throughout the body.

Thirdly, don’t forget about vitamin E. This is a commonly seen ingredient in many skincare products because it has been tested to keep your skin moisture and maintain your firmness and tone. However, it should be applied directly on your skin or consumed in foods such as nuts and avocados if you want to grasp the full benefits out of it.

On the other hand, believe it or not, there are certain foods and vitamins you would better avoid if you want to increase your collagen production. For example, simple sugar impairs the quality of your collagen, and excess vitamin D may reduce the rate of production of collagen. So, keep a healthy diet, give your body what it needs to stay vigorous, and avoid excess, even with dietary supplements.

WHY YOU SHOULD STOP EATING JUNK FOOD

WHY YOU SHOULD STOP EATING JUNK FOOD

Junk foods are nourishment sustenance comprises of high calories. They are set up in a way that they look engaging so you are artificially customized to request more.

Some of them include, gum, treat, sugary pastries, and sweetened carbonated refreshments that have practically zero nutritious yet high in calories, salt, and fats. Despite the fact that not every single cheap food is low quality nourishments, but rather an extraordinary number of them are.

Few like burgers, pizzas, may interchange amongst garbage and solid classes relying upon the fixings, calories and procedure of assembling.

REASONS TO STOP EATING JUNK FOOD

  • It is very likely to lead to depression in adolescents: In view of hormonal changes, going ahead in a youngster’s body, they require solid eating routine to avert temperament swings and conduct issues. Young people that eat more low quality nourishment than crisp sustenance are almost 60% more inclined to experience the ill effects of depression.
  • Excess salt: This is utilized as an additive in foods and can build circulatory strain and cause swelling.
  • It can expand the danger of kidney illness: The reason that fries are so enticing is on the grounds that they contain immense measures of exceptionally handled salt which expands salivation and even causes a hankering. The high salt and fat substance in fries builds circulatory strain and unfavorably influences the working of the kidneys.
  • Too much of Fat: Most prepared food contains a great deal of fat. This is for the most part soaked fat, which can expand LDL cholesterol.
  • It can influence the working of the cerebrum: In an examination directed by the diary ‘Cerebrum, Behavior and Immunity’, analysts found that multi week of eating lousy nourishment was sufficient to hinder the memory of rats. It is trusted that the terrible fats in junk food replaces the sound fats in the mind thus weakens cerebrum capacities.
  • It builds the danger of coronary illness: This is most likely nothing unexpected, yet a lot of cheap food builds the danger of coronary illness. Lousy nourishment contains abnormal amounts of cholesterol and triglyceride, which develops in your body after some time and will in the long run prompt heftiness and heart issues.
  • It builds the danger of malignancy: They are high in fat, sugar and salt, which can prompt an expanded danger of growth.

CONCLUSION

Some Nutrition specialists have investigated the awful effects of low quality foods and that low quality food organizations are tricking the general population by indicating beguiling adverts delineating them as solid. Go for more advantageous nourishment like vegetables foods.

So whenever you consider snatching that pizza, burger or even desserts in an eatery, stop your senses and search for some more advantageous.

On the off chance you are intending to eliminate your low quality food admission, ensure you don’t stop suddenly, rather give your body some an opportunity to conform to the new change and see it responding decidedly.

 

WHY IS AN EXERCISE SO IMPORTANT?

WHY IS AN EXERCISE SO IMPORTANT?

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.

BENEFITS OF REGULAR PHYSICAL ACTIVITY

If you are regularly physically active, you may:

  • reduce your risk of a heart attack
  • manage your weight better
  • have a lower blood cholesterol level
  • lower the risk of type 2 diabetes and some cancers
  • have lower blood pressure
  • have stronger bones, muscles and joints and lower the risk of osteoporosis
  • lower your risk of falls
  • recover better from period of hospitalisation or bed rest
  • feel better – with more energy, a better mood, feel more relaxed and sleep better.

A HEALTHIER STATE OF MIND

A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression. Exercise may block negative thoughts or distract people from daily worries. Exercising with others provides an opportunity for increased social contact. Increased fitness may lift your mood and improve sleep patterns. Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.

WAYS TO INCREASE ACTIVITY

Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.

SEE YOUR DOCTOR FIRST

It is a good idea to see your doctor before starting your physical activity program if:

  • you are aged over 45 years
  • physical activity causes pain in your chest
  • you often faint or have spells of severe dizziness
  • moderate physical activity makes you very breathless
  • you are at a higher risk of heart disease
  • you think you might have heart disease or you have heart problems
  • you are pregnant.

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of a experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Usually, the benefits will far outweigh the risks. Print a copy of the adult pre-exercise screening tool and discuss it with your doctor, allied health or exercise professional.

WHERE TO GET HELP

  • Your doctor
  • Registered Exercise Professional
  • Exercise Physiologist

THINGS TO REMEMBER

  • Aim for at least 30 minutes of physical activity every day.
  • See everyday activities as a good opportunity to be active.
  • Try to find the time for some regular, vigorous exercise for extra health and fitness benefits.

HEALTH BENEFITS OF VITAMIN C

HEALTH-BENEFITS-OF-VITAMIN-CVitamin C, otherwise called ascorbic acid, is a fundamental vitamin generally found in citrus organic products, for example, lemons, grapefruits and oranges. Different sources incorporate foods grown from the ground like, pineapple, green and red ringer peppers, tomatoes and broccoli.

The substance attribute makes it imperative reagent in the protection of prepared sustenance. The cancer prevention agent, lessening properties, nitrosamine blocking and metal sequestering limits of ascorbic corrosive have brought about its utilization in the generation of blended items oils, creature fats, and sustenance items and adjustment of vegetable

It is a fundamental vitamin that the body can’t deliver individually. It must be renewed regular through the eating routine. A Vitamin C inadequacy may bring about shortcoming swollen gums, nosebleeds, weariness and discouraged temperament.

Vitamin C supplementation gives positive help to:

  • Immune framework reaction
  • Tissue development and collagen generation
  • Nervous system function

WHY VITAMIN C IS IMPORTANT

Vitamin C is a water-soluble vitamin. It is required for development and advancement.

Water-soluble vitamins break down in water. Extra measures of the vitamin leave the body through urine. This means you require a progressing supply of such vitamins in your eating regimen.

Vitamin C is one of numerous cell reinforcements. Cancer prevention agents are supplements that square a portion of the harm caused by free radicals.

  • The development of free radicals after some time is to a great extent in charge of the aging
  • They may assume parts in Coronary illness, cancer, and conditions like joint pain.
  • They are made when your body separates nourishment.

It is a cofactor for the combination of carnitine – an amino acid fundamental for transport of unsaturated fats into mitochondria. This exchange of fats is imperative in generation of the ATP vital for cell vitality.

HEALTH BENEFITS OF VITAMIN C

  • Anticipates Soreness and Damage to Muscle Tissue from Exercising
  • Enhance Mood and Libido
  • Enhance Blood Circulation
  • Diminish Wrinkles and Age Lines While Treating Sun Damage
  • Increase absorption of Calcium
  • Treats common cool
  • Counteract Scurvy
  • Reduction the Risk of Developing a Urinary Tract Infection
  • May Help Prevent Cardiovascular Disease
  • Prevent Alzheimer’s Disease (Possibly, When Taken with Vitamin E)
  • Battle Oxidative Damage in Your Body
  • May Reduce the Chances of Developing Cataracts
  • Perhaps Slow the Progression of Age-Related Macular Degeneration
  • Increase Bone Density

CONCLUSION

Since Vitamin C is so adaptable, it is fundamental and gainful to life. The capacities Vitamin C performs are critical in maintaining sound life. It has cured and forestalled wellbeing conditions that somehow or another be deadly without the part of the vitamin.

Eventually, Vitamin C is ostensibly a standout amongst most essential vitamins for medical advantages and life. Its different capacities end up being an adaptable substance that demonstration to help numerous parts of the body.

Topical utilization of vitamin C deliver ascorbic corrosive to the skin, ascorbic corrosive seems to be taken up at an acidic pH.

THE IMPORTANCE OF DRINKING WARM WATER

THE IMPORTANCE OF DRINKING WARM WATER   Some of us start the day with a cup of tea or water to warm our bodies after getting up. When we drink water, we tend to prefer taking it while cold, however as indicated by Ayurvedic prescription, we have everything all wrong. Frequently drinking warm water, particularly toward the beginning of the day, can recuperate our bodies, giving stomach related power and lessening metabolic waste that could have developed in our safe framework.   "Doctors prescribe drinking warm water early in the day, as a rule, with a polyphenol-rich lemon drenching, or with a tea appeared to diminish free radical action in the body," Stella Metsovas, clinical nutritionist and media wellbeing master in Food and Nutrition Sciences, disclosed to Medical Daily. The utilization of warm water expands the fixing of the digestion tracts. Unlike hot water, warm water is without those numerous essential minerals that could turn out to be exceptionally harmful to the stomach digestive tract which helps to eliminate waste and toxins from the body. For cold water consumers, Metsovas suggests abstaining from drinking 20 minutes before eating — regardless of whether the source is ordinary spring water.  	CLEANSES DIGESTION:  Water and alternative liquids facilitate break down of the food in your abdomen and keep the system on the right track. Warm water can aid digestion by breaking down these foods even quicker, creating them more comfortable for you to digest. Drinking cold water throughout or during a meal will harden the oil in consumed foods and thus produce a fat deposit within the viscus. Adding ice to processed cold water can strip it of natural-containing minerals, says Metsovas, as these minerals are essential to keeping the duct healthy. Luckily, you'll be able to replace a glass of cold water with a warm one to help digestion, particularly when after a meal.  	HELP WITH CONSTIPATION: Sometimes, some are affected by constipation, which is experienced when there no bowel movement. The pain you feel during elimination and bloating is as a result of lack of adequate water in your body system. Drinking warm water especially in the mornings will improve your bowel movement by breaking down foods so they could pass through the intestines smoothly.   	SHIELDS EXCESS POUNDS: If you are on a diet, then; you should be drinking a glass of warm water as soon as you get up from the bed. It increases the body temperature and increases the metabolic rate. It also helps your kidneys and gastrointestinal tract to function properly.     	RELIEF PAIN: Taking warm water regularly, is one of the oldest methods of alleviating pain, especially menstruation and headache. The heat from the water has a soothing effect on the abdominal muscles, which provides relief from pain caused by muscle cramps.   Warm water is beneficial for your health. However, to reap the full benefits, ensure you drink it in the morning with lemon, if you want it to be tasty. Ensure you ask your physician if you are on medications before taking warm water so that it won’t impact its efficacy.

Some of us start the day with a cup of tea or water to warm our bodies after getting up. When we drink water, we tend to prefer taking it while cold, however as indicated by Ayurvedic prescription, we have everything all wrong. Frequently drinking warm water, particularly toward the beginning of the day, can recuperate our bodies, giving stomach related power and lessening metabolic waste that could have developed in our safe framework.

“Doctors prescribe drinking warm water early in the day, as a rule, with a polyphenol-rich lemon drenching, or with a tea appeared to diminish free radical action in the body,” Stella Metsovas, clinical nutritionist and media wellbeing master in Food and Nutrition Sciences, disclosed to Medical Daily. The utilization of warm water expands the fixing of the digestion tracts. Unlike hot water, warm water is without those numerous essential minerals that could turn out to be exceptionally harmful to the stomach digestive tract which helps to eliminate waste and toxins from the body. For cold water consumers, Metsovas suggests abstaining from drinking 20 minutes before eating — regardless of whether the source is ordinary spring water.

  • CLEANSES DIGESTION: Water and alternative liquids facilitate break down of the food in your abdomen and keep the system on the right track. Warm water can aid digestion by breaking down these foods even quicker, creating them more comfortable for you to digest. Drinking cold water throughout or during a meal will harden the oil in consumed foods and thus produce a fat deposit within the viscus. Adding ice to processed cold water can strip it of natural-containing minerals, says Metsovas, as these minerals are essential to keeping the duct healthy. Luckily, you’ll be able to replace a glass of cold water with a warm one to help digestion, particularly when after a meal.
  • HELP WITH CONSTIPATION: Sometimes, some are affected by constipation, which is experienced when there no bowel movement. The pain you feel during elimination and bloating is as a result of lack of adequate water in your body system. Drinking warm water especially in the mornings will improve your bowel movement by breaking down foods so they could pass through the intestines smoothly.
  • SHIELDS EXCESS POUNDS: If you are on a diet, then; you should be drinking a glass of warm water as soon as you get up from the bed. It increases the body temperature and increases the metabolic rate. It also helps your kidneys and gastrointestinal tract to function properly.
  • RELIEF PAIN: Taking warm water regularly, is one of the oldest methods of alleviating pain, especially menstruation and headache. The heat from the water has a soothing effect on the abdominal muscles, which provides relief from pain caused by muscle cramps.

Warm water is beneficial for your health. However, to reap the full benefits, ensure you drink it in the morning with lemon, if you want it to be tasty. Ensure you ask your physician if you are on medications before taking warm water so that it won’t impact its efficacy.

Healthiest Sports For Healthy Living

There are millions of people who participate in sports either at school, college, state, national or international level. But every single person should play some kind of sport to keep them healthy. Here are the healthiest sports for a healthy living and one must involve in at least on kind of game among these –

running

Running – The most simple and common sport and the most beneficial for health as well. It is good for whole body from head to toe. It’s good for both mental and physical health. A person should make running as his habit from the young age only.

Cycling – After running, the next exercise is cycling. Almost every kid do cycling but as they grow their physical activity start decreasing. But if you will do cycling everyday then you will stay fit and your body will remain active throughout the day.

Swimming – Swimming is a really good form of sport. It helps a lot in burning calories and one can easily lose weight by doing swimming regularly.

Volleyball – As like swimming, volleyball is equally good to burn calories because it involves running and jumps and thus whole body comes in motion resulting in calories burn.

Tennis – Tennis is one of the best aerobic activities. It helps in making our bones and muscles stronger. 1 hour of tennis can burn up to 600 calories. It is a sport with both fun and exercise.

Gymnastic

Gymnastic – Where all the above sports can easily be played by any person, gymnastic on the other hand is not everyone’s cup of tea. This needs lot of practice and hard work. When the body gets completely flexible and balanced only then one can do gymnastic. But it is a great sport for improving concentration & mental focus.

Soccer – Soccer or football is played by many people all over the world but not many know about its health benefits. It involves running, focus, concentration and management. Therefore, one learns so many things from a single sport both for health and mind.

Squash – Squash was ranked as the number 1 healthiest game by Forbes for many years. It boosts flexibility, increases fitness, and develops power and strength.

Rowing

Rowing – Rowing has lot of health advantages such as increases muscle strength, low or no risk if injury and very effective in weight loss.

Cross-country skiing – With vigorous skiing one can burn up to 1K calories. It is said that the full body workout by skiing is the most effective.

Golf – Wondering how can golf be effective? It helps in improving balance and endurance. It also helps a person from chronic days.  It has famous social seen too.

No matter which game you play it will always involve benefits for your body, It is not that sports are meant for sports-persons only but everyone should play them to keep them healthy. Not only this, one learns many other things from sports too like team management, focus, competitive power, strength and so on.

Fruits That Are Good for High Blood Pressure

What is high blood pressure

High blood pressure is also known as Hypertension which is the compression of the blood going against the walls of your artery.

High blood pressure can cause damage to your blood vessels which can lead to serious complications such as kidney disease and stroke.You may have heard people refer to hypertension as the silent killer and this is because it often has no symptoms which can lead it to become untreated for years sometimes when it is too late.

The center for disease control gave an estimate of 75 million Americans that have hypertension. Risk factors can be family history, gender, age and your race. While these risk factors may be out of your control there are a few things you can control such as exercising and what is going into your mouth.
You need a special diet to help control the high blood pressure and one that is rich in magnesium, fiber, potassium and importantly one that is low in sodium.

Mixed berries

Mixed berries

All sorts of berries are good to eat with high blood pressure especially blueberries these are high in natural flavonoids.A study recently found consuming blueberries can help to prevent hypertension.

All berries including strawberries and raspberries are easy to include in your diet. These can be added to desserts or just as a healthymid-morning snack or even added to smoothies.

Frozen berries are just as good, and these are great to have on hand when you want to add a little zest to your meal.

Bananas

Bananas are very high in potassium and is recommended rather than taking potassium supplements. Sliced banana can be added to your cereal or again enjoy on a fresh piece of bread or added to a smoothie.

Avocados

Avocados

Avocados have oleic acid that can aid in reducing high blood pressure. These fruits do contain potassium and folate as well which is needed for a healthy heart.Avocados are also rich in vitamins B, E, K and A. Avocados can also be added to smoothies or enjoyed on a fresh piece of toast with some black pepper.

Watermelon

Watermelon contains amino acids one L-citrulline which has been proven to lower hypertension.
It is loaded with fiber, potassium and vitamin A. The watermelon contains so many nutrients it has the effect to lower high blood pressure.Watermelon is easy to eat can be added to smoothies or eaten on the side.

Oranges

These fruits are super rich with nutrients. A glass of orange juice or just eat an orange on its own to get the benefits of the fiber and the vitamin c.

Pomegranate

Pomegranate

Pomegranate was trialed in studies and found that only 2 ounces of pomegranate juices can assist in lowering hypertension and decrease the plaques in the bodies artery.

Lowering your risk for heart disease can see you living a longer, healthier life. Life is too short as it is if there are ways to help keep our hearts healthy and living longer and it means just eating a few more serves of heart healthy fruit then why not.

Do You Suffer From Iron Deficiency?

Do You Suffer From Iron Deficiency? The lack of iron, or Iron deficiency as it is referred, is for quite common for women. The body needs iron in order to produce hemoglobin, a protein that assists red blood cells in the delivering of oxygen to your body. Those without the proper iron levels will see many other areas suffering as a result, and low iron levels can cause anemia.

There are a number of symptoms that causes iron loss. If you suffer from one of those listed below, you should consult your healthcare professional and get your blood tested. The good news is taking an iron pill daily is all that is needed for most people, but it is good to be aware none the less.

Exhaustion

Women who suffer from iron deficiency report that exhaustion is a real problem. When you have low levels of iron, it means oxygen is not reaching the body’s tissues, and that results in a loss of energy. If when feeling tired it is joined by feelings of irritability, weakness and an inability to focus, you may be suffering from iron deficiency.

Heavy Menstrual Cycle

This is the number two leading cause for iron loss in women, especially for those women who have heavy periods. Generally, when on your period, the amount of blood loss should be around 2-3 tablespoons. If you are having to change pads more than once every few hours, then you need to visit your gynaecologist to be tested.

Pale Skin

Those who are pale often have low iron levels. As hemoglobin is what makes your blood red, it is also what gives your skin its colour. If you notice you are pale frequently, visit with your doctor and get tested as the odds are good your levels are lower than normal.

Shortness of Breath

If you have low levels of oxygen in your blood, you often may find you suffer from shortness of breath. If, while doing household chores, you find yourself out of breath that can be normal, but if it is on a regular basis, it could mean an iron deficiency is to blame.

Pounding Heart

There are many reasons why someone would experience a pounding heart. These include heart murmurs, irregular heartbeats or possible failure of the heart. Those who are anemic can suffer from this symptom, and it can be serious. If this is something you experience on a regular basis, do not delay, get checked as soon as possible.

Head Pain

If you are not producing the right oxygen levels, it means other organs and tissues will feel the effects. This can cause the arteries in your brain to swell, and this will see you experiencing pain in your head. If suffering from regular head pain, consult your family physician.

Hair Loss

This is another frequent symptom of those with low iron levels, especially if you are anemic. An average head of hair will loss around 100 strands a day, any more than that could be an indicator of low iron levels in your blood.

Vegan

Those who are vegan eat lots of iron, but not always the right type of iron. Eating meats fuels your body with heme iron, and heme iron is more efficient at fueling the body than relying on veggies for your iron needs.

Why do we need supplements?

Supplements, or more specifically, nutritional supplements are designed to bring balance to a healthy diet. Many questions why they need supplements if they practise healthy eating as the human body was not designed to use pills to replace the natural benefits found in healthy food.

So this begs the question, when is there a need to use nutritional supplements? The problem is that for most people they fail to get the proper nutrient supply need to maintain a healthy body through the foods they eat daily. A supplement is exactly as it sounds, it supplements your daily intake of nutrients, which 90% of people fall into this category.
Even those who have access to a reliable and stable diet of healthy food choices, studies have shown that food alone often is not enough, and this is where the use of a daily nutritional supplements benefits the user.

From farm to table

The most nutritionally rich foods are vegetables and fruits. However, how rich they are depend on a number of variables, and this is where they can be a problem as no one knows for sure how much nutrients they are receiving through their consumption.

The amount of nutrients is impacted by the location the vegetables and fruit are grown as the quality of the soil, sun air and water impacts the amount of nutrients that the vegetables and fruit produce. The sun ripens the fruit and vegetable, and this impacts how rip they were at their time of harvest as those they grow slower are often not as nutrient-rich and can deplete the value you are getting when eating them. In addition, if eating vegetables and fruit that has been processed in an industrial environment will further reduce their value and should be considered when making selections at your grocery store.

The depletion of nutrients is not stopped there but carries on through the location they are stored in, humidity levels, heat and length of time from harvest to consumption. Many variables can impact the nutrients between the time they are picked, consumed and work their way through your digestive tract. The amount of acid in your stomach has an impact, as does what you drink and other foods you eat. Some will limit the amount of nutrients that get released into your system.

The use of a nutritional supplement counter attacks those variables and allows you to maintain a healthy body. A supplement of good quality will deliver the nutrients needed and is guaranteed to be absorbed by your body as it is in a pill form and easily digested through natural means. Many supplements will contain other vitamins as science has proven they are needed to speed up the effect of release and absorption.

Conclusion

With the effects of soil erosion, soil nutrient depletion and an increase of energy from our bodies due to busy lifestyles, it is now more important than previously to add a supplement to your diet if you want to make sure you are meeting your nutritional needs. This does not mean you need to take a cocktail of supplements; it only means using a doctor recommended one a day supplement to give you balance.

3 Major Tips for a Healthy Lifestyle

A healthy lifestyle depicts both your physical and mental health. The two are closely linked and for you to be healthy, both must be functioning in harmony. Any change in one, whether good or bad will directly affect the other. Living a healthy lifestyle might sound like a complicated task but it’s not. The following tips will help you improve every aspect of your life that promote a healthy lifestyle.

 

Physical Fitness

 

Maintaining physical fitness plays a major role in improving your overall lifestyle. You need to keep your body active as living a sedentary lifestyle can result in lack of endurance, overall body weakness, obesity, and other undesirable effects. Regular physical exercises have the following benefits:

  • Prevents muscle decrement in the elderly and improves strength, endurance, flexibility, and balance and reduces cases of falling. Regular exercising is also known to prevent fatal diseases such as the coronary heart disease, stroke, obesity, and high blood pressure. While exercising, be sure to include weight-bearing activities as they help in building bone strength hence preventing osteoporosis.
  • Helps minimize the effect of chronic arthritis giving the patient the ability to perform daily activities such as climbing stairs, driving, and other activities that require the use of hands.
  • It helps control weight gain and fat loss and hence improve a person’s self-esteem and confidence.
  • Exercising also helps in reducing stress and anxiety, improves your moods, and general mental wellbeing.

You don’t have to “kill” yourself with exercising but you can instead break it into 10 minutes sessions. When starting, you need to be gradual and increase as you progress. The best thing about keeping fit is that you are never too old to exercise.

 

Healthy Diet

This goes without saying, we all need to eat for growth and maintenance of a healthy body. However, requirements differ depending on different stages of life which include infants, kids, teens, young adults, adults, and seniors. The most important thing, however, is ensuring intake of the right amount of calories at every stage so that the amount of energy consumed is equivalent to the energy released. Failing to balance calories can result in obesity or weight loss. Follow these tips for a healthy diet;

  • Take three meals per day, breakfast, lunch, and supper. However, dinner has to be light unlike the other two.
  • Take more of fruits, whole grains, veggies, and low-fat milk products and cut off junk, sodas, and sugar-enhanced drinks.
  • Ensure your kids don’t take sugary snacks as it can develop to a lifelong habit.
  • Take light meals on hot days.
  • If a vegetarian, be sure to talk to your physician to ensure you are consuming the right amount of vitamins and minerals.
  • Cook food over 165 F to destroy harmful bacteria and pathogens. Ensure you clean fruits and vegetables with running tap water fit for drinking just before eating.

 

Mental Wellness

 

A healthy lifestyle involves more than physical fitness and a healthy diet, it also includes mental and emotional wellness. You can improve your mental wellness by;

  • Ensuring you get enough sleep on daily basis.
  • Avoid staying locked up in the house all day but instead take a walk at least thrice a week and reflect on what you see and hear.
  • Perform mental exercises such as doing puzzles or reading a book.
  • Try something new regularly such as eating something you have never eaten before or cooking a new recipe.