7 Easy Ways to improve and maintain a healthy life

People always attach importance to their health problems, always first priority. Be smart combination between regular exercise every day and eating in a scientific way to become stronger. There are a lot of things easier, within our control, you can do each day to improve and maintain a healthy life.

Ensure good sleep

Not getting enough sleep easily cause some chronic diseases such as diabetes, cardiovascular disease, obesity and depression. In addition, insufficient sleep makes you unconscious, can easily lead to an accident, causing significant injuries and disabilities. Need for sleep changes in each different ages. In general, adults need 7-9 hours of sleep. Understanding how sleep deprivation adversely affects your health, it will help you make the right decision for you and your family.

Some tips to help you better sleep such as: your bedroom is quiet, comfortable, low light, and relax, but not too hot or too cold; Removing the TV electronics, computers which can distract sleep; Avoid eating too much before going to sleep.

Physical activity

You need at least 2 hours of moderate-intensity activities such as fast walking each week, and enhanced muscle activity several times a week. You need to do the exercises or aerobic each week to improve muscle strengthening your health.

Intensity aerobic activity means you're working hard enough to raise your heart rate and sweating, examples of activities that require moderate effort may be mentioned as: Play tennis; Walking fast; Cycle... Or such activities requires strong efforts: Swimming, Jogging, Biking fast, Basketball... You can adjust the activity of moderate or strong, or a combination of two types of activities each week. Estimated 1 minute vigorous activity equal to intensity 2 minutes of moderate-intensity activity.

Some people prefer the more active because it gives them the same health benefits with just half the time.  If you never operate the network, you should increase your activity level gradually. You need to feel as the activities of moderate intensity comfortable before you move into the more powerful.

Healthy diet

Eat more  vegetables and fruits each day. They are good sources of vitamins, minerals other natural substances can help you reduce the risk of cancer other chronic diseases.. Restrict foods beverages rich in calories, sugar, salt, fat..

Should have an understanding of the basic food groups. Foods are divided into groups, with the understanding of the basic food groups, you will be able to plan a healthy diet daily. The groups include: Dietary Fat, Protein, Carbohydrates, Vitamins and Minerals, Fruits and Vegetables.

Reduce stress

Excessive stress can be harmful when it is serious enough to make you feel overwhelmed out of control. Take care of yourself. Avoid alcohol and drugs. Find support. Social connections. Staying active.

Common reactions to a stressful event include: Tension and irritability, fear and anxiety, paralyzing feelings, loss of interest, anorexia, nightmares, powerless…

The best way to manage stress: Eat a well-balanced diet for health; Do exercise regularly; Get more sleep; Give yourself a break; Avoid alcohol and drugs; Find support. From friends, family, counselor, doctor; Social connections.

Maintain a healthy weight

Being overweight or obesity can increase your cholesterol levels. To consider your weight is as good or not, doctors often calculate a number called the body mass index (BMI). If you know weight and height, you can compute BMI and adjusted indicators to the best balances.

Quitting smoking and stimulants

Quit smoking has immediate and long term benefits. It enhances your health and reduces the risk of  cancer, heart disease, lung disease and other diseases related to smoking. Besides, breathing other people's smoke causes health problems similar to those of smokers. Infants and children, pregnant women and breastfeeding would be very vulnerable by secondhand smoke, because the toxins in cigarette smoke to hurt them more than adults.

Get full vaccination in accordance with the guidance of a doctor

Not only for children, adults can also be at risk for vaccine-preventable diseases due to lifestyle, work, travel... No matter what age, we all need to get vaccinated to help prevent transmission and spread of serious disease

All indications above are very useful in caring for and maintaining your own health. Make an earnest to have the best results, it will bring the beauty and health of life for you!

6/17/2015