Lifestyle and daily habits are determining factors for a longer, quality life and keeping a strong and healthy immune system. Simple things that you do, or don't do, can help keep your body strong and maintain well-being in your mind.
Here are 5 simple tips to stay healthy:
Exercise and Practice Yoga
Physically, exercising makes your immune system stronger. Even light exercise and yoga, will make you less susceptible to illness.
It is known that physical activity is related to the production of brain chemicals, such as endorphins and serotonin, which increase the feeling of well-being, but for that, it is necessary to exercise regularly, not just occasionally.
Studies reveal that a even few minutes of exercise, performed at a moderate pace, produce brain chemicals that create a sense of well-being for up to 12 hours later.
The recommendation of the World Health Organization (WHO) for the practice of a physical activity is to perform 150 minutes of moderate exercise or 75 minutes of vigorous activity per week.
Control & Reduce Stress
Stress can generate numerous health problems, ranging from depression to heart disease. Recently, researchers pointed out that stress can decrease levels of klotho, a protein that acts in the proper functioning of the body and regulates the aging process.
The ideal thing to do is to look for ways to control stress and invest in relaxing activities like yoga, pilates, and meditation. Less stress, equals a stronger and healthier immune system, so while the mental health benefits of a less stress existence are more obvious, the physical benefits of low stress are very real.
Sleeping Well is Essential
Sleep is essential for regulating metabolic functions and restoring energy. Not getting enough sleep (on average seven hours for most adults is ideal) decreases productivity, leads to a decline in memory, and affects focus.
Studies show that lack of sleep or poor quality of sleep increases the chance of chronic diseases, such as cardiovascular diseases, which are directly related to the high mortality of individuals in the country.
Say Goodbye to Cigarettes
It is common sense that smoking is harmful to health, but still, many adults smoke, even though it is the biggest preventable cause of illness and premature death, according to the World Health Organization (WHO).
The researcher found that non-smokers live, on average, 10 years longer than those who smoke. However, all is not lost to smokers. The same group evaluated that when quitting the habit until the age of 40, the chance of death from tobacco-related diseases drops to 90%.
Maintaining a nutritionally balanced diet is essential for good health, in addition to helping slow aging. A healthy diet helps to maintain adequate weight and improve physical and mental performance.
A good example is a Mediterranean diet. According to studies, 30% of heart attacks, strokes, and deaths from heart problems can be avoided with regular consumption of whole grains, fruits, vegetables, legumes, seeds, natural spices, and olive oil, among others.
Experts consider that the combination of these foods provides important nutrients for the body, such as monounsaturated fats, complex carbohydrates, fibers, vitamins A, C and E, polyphenols and minerals, improving the health conditions of individuals.
A properly balanced diet should be combined with physical activity. Daily exercise not only allows you to control your body weight but also reduces the likelihood of cancer, the risk of developing depression, diabetes, heart disease and cardiovascular disease against atherosclerosis, as well as taking care of strong bones.
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