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| healthy life. |
1.Don’t skip breakfast
- Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight
- A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast if cereal, low-fat milk or yogurt, wholewheat toast, and a boiled egg.
2. Avoid Junk Food (Eat Real Food Instead)
- All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.
3.Up your fiber intake
- Fiber is one of those nutrition elements that keeps you full and fueled all day long
- Studies show that, participants who consuming 30 grams of fiber a day ended up losing weight and improving their heart health
4. Drink Some Water, Especially Before Meals
- Drinking enough water can have numerous benefits.
5.Give Your Heart Some TLC
- You can give your heart some TLC by making sure to eat fresh fruits and vegetables daily
- An easy way to ensure you are getting balanced nutrition is choose foods that are a variety of colors
6. Eat Fatty Fish
- This is particularly true of fatty fish, which is loaded with omega-3 fatty acids and various other nutrients
- Studies show that people who eat the most fatty fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression
7.Laugh and cry
- Studies show that laughter boosts the immune system and helps the body shake off allergic reactions.
8.Don't go on a "Diet
- Diets are notoriously ineffective, and rarely work well in the long term.
9. Brush up on hygiene
- Improper brushing can cause as much damage to the teeth and gums
- Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes
- Vegetables and fruits are good for health, and for good reason to prevent disease
11.Use Extra Virgin Olive Oil
- Extra virgin olive oil is the healthiest fat on the plane
12.Make Sure to Eat Enough Protein- Protein is particularly important for weight loss, and works via several different mechanisms
- A high protein intake can boost metabolism significantly
- Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels
13.Minimize Your Intake of Added Sugars
- A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer
14.Get Enough Sleep
- Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance
15.Don't Overcook or Burn Your Meat
- Meat can be a nutritious and healthy part of the diet but problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer
16. Avoid Bright Lights Before Sleep
- When we're exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin
17.Take Vitamin D3 If You Don't Get Much Sun
- In the day, most people got their vitamin D from the sun
- The problem is that most people don't get much sun these days
- If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.
18. Don't Eat a Lot of Refined Carbohydrates
- Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.
19.Lift Heavy Things
- Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.
20.Take Care of Your Relationships
- Social relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well.
21. If You Have Excess Belly Fat, Get Rid of it
- It is mostly the fat in your abdominal cavity, the belly fat, that causes problems
- This fat builds up around the organs, and is strongly linked to metabolic disease
22. Eat Eggs, and Don't Throw Away The Yolk
- Whole eggs are so nutritious that they're often referred to as "nature's multivitamin."
23.Don't Fear Coffee - Coffee is high in antioxidants,
- studies show that coffee drinkers live longer, and
- have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and numerous other diseases
24. Eat Nuts
- Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease
25. Don't Drink Sugar Calories
- Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems
26. Move Your Body
- research shows that just 30 minutes a day of moderate exercise can help improve your health
27. Avoid Artificial Trans Fats
- Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease
28. Use Plenty of Herbs and Spices
- You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.
29.Do Some Cardio, or Just Walk More
- Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.
30.Quit Smoking
- Research studies show that people who stop smoking have less depression, anxiety, and stress and have improved positive mood and quality of life compared with those who continue to smoke
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