Council to manage health n ° 1) make the market
Humans are designed to move. Walk raises all major body systems: digestion, stressrelief, thoughts, preparing to sleep. The market is simple, free and gives the benefitsof exercise without the risk of damage to the energy action. Walk every day, ifpossible barefoot, and buy a pedometer to know how not you made (aim at least10,000 not per day). Stay involved in planning the dates of market with a friend
Council to monitor health n ° 2) keep a food journal
Write everything that you eat can double your weight loss (lose 10 pounds instead of 5) according to a U.S. study. More you historisez your food consumption, more youlose weight. Write your food transgressions (differences) on a Notepad, keep a fooddiary in a notebook or on your computer, send you SMS. It is the process of thinkingabout what you eat that will help you become aware of your eating habits, andpossibly change your eating habits.
Council to manage health n ° 3) stop drinking soft drinks
Sodas and other caloric beverages and sweetened by sugar contributed to theimpressive progression of the epidemic of obesity and diabetes type 2 for severaldecades. But there is also evidence that drinking soda type "diet" (like Diet Coke) canlead to weight gain. Researchers suspect that the trick brain (into believing in a sweettaste without the calories) gives you more sugar than ever want.
Council to monitor health n ° 4) strengthen your muscles
If you want to prevent your muscles from weakening taking age, start making theweight. It's the only style of practice that maintains and increases lean muscle tissueand burning between 22 and 36 calories per day
We suggest that you start by pumps to strengthen the upper body and squats tostrengthen the lower body. Move slowly and think about the muscles that you put inaction. A slow series of 10 movements is all that is necessary, but make sure you do aswell, which means that you can not do another series.
Council to manage health n ° 5) relax
Studies have shown that stressed people are more vulnerable to colds and otherviruses, they need more time to recover from diseases and take more weight thantheir relaxed peers
We also know that the inability to feel to control stress, rather than the event stressfulin itself, is what damaged the most immune. You might think to work out when yourstress levels increase. Therefore, you can transform negative thoughts into positivethoughts of stress strength. In addition to the exercise, you can practice deepbreathing techniques, meditation, Tai Chi, yoga, etc. to relieve stress.
Council to monitor health n ° 6) eating out less often
We often use the restaurants in the same way that our parents used supermarkets,which remains one of the main reasons for the dramatic worldwide increase in chronicdiseases such as obesity, type 2 diabetes and heart disease
Nutrition and calories are not intuitive. When the salads served in restaurants canbring more calories and fat that a hamburger served in a fast food restaurant, youknow that you are putting your health in danger. You can save much more than yourmoney by eating at home, you can save your life
Council to manage health n ° 7) being sociable
Human beings are creatures designed to live in society, and not only to breed. Studieshave shown that to join a club gym or a sports team, belong to a literary discussiongroup or a social network on the Internet (which occurs in real life to exit), etc. createsa sense of social identity that may help reduce your risk of a heart attack, dementiaand even from simple colds. We tire not our need for others over time. Loneliness canlead to both diseases and premature death
Council to monitor health n ° 8) get enough sleep
Sleep well is one of the factors essential to good health and yet probably the mostneglected, especially during flu season. But because to focus on all the things to dobefore going to bed can make it harder to get to sleep, you could reduce the numberof things to do during the hour
Council to manage health n ° 9) eating natural foods
Complete or natural foods (fruits, vegetables, legumes, nuts, seeds, eggs and wholegrains, etc.) are non-treated, non-processed (unlike refined foods / industrial). Thesefoods contain no added sugar, salt or fat. They have most of the time a low glycemicindex, which means that they do not increase blood sugar levels or insulin also levelsfaster than refined foods
So, choose potatoes grilled in the oven instead of French fries, eat wholemeal breadinstead of white bread, start the day with of oatmeal instead of sugary cereals, eatmuch vegetables and fruits as possible and stay away from pre-packaged foods readyto eat by heating in the microwave (often sold on the shelves of food frozen at supermarkets)
Council to monitor health n ° 10) find your passion
Do things that bring meaning to your day. Studies have shown that have highobjectives may decrease the risk of death in older adults. Having a goal is stimulatingintellectually