Tips for a longer life
- Enjoy physical and mental activities every day.
- Take a multivitamin every day and take enough calcium and vitamin D.
- Challenge your mind. Keep learning new activities and keep trying.
- Follow the preventative care and screening guidelines.
- Ask your doctor if medication can help you control long-term conditions such as long blood pressure, osteoporosis or potential long-term side effects of high cholesterol.
- Don’t smoke.
- Eat healthy whole grains, vegetables, and fruits for unhealthy saturated fat and trans fat, and eat healthy monounsaturated and multicultural fat.
- Keep a healthy weight and body shape.
- Create a strong social network.
- See floss, brush, and dentist regularly.
Smoking – Longevity Enemy
If you want to live a long and healthy life, make sure you are unconventional. Smoking contributes to problems in the heart, osteoporosis, emphysema and other chronic lung problems and stroke. It makes respiration difficult during exercise and thus makes the activity less seductive. It is also compromised with memory.
The news comes well. Those who quit smoking may provide compensation for losses, after smoking, the risk of cardiovascular disease decreases within a few months, and in five years, it matches someone who never smokes. According to the study, stroke risk becomes like a nonsmoker in two to four years of the person smoking a smoker. After leaving every year, mortality from colorectal cancer also decreases. At any age, quitting smoking will reduce the risk of cancer-related to cancer, although this drop is most marked among people under 50 years of age.
Diet and aging: gaining nutrition
All researches show that eating a healthy diet can extend your life and improve your health. Studies show that a healthy diet is not a nuisance to you elderly people who can help you overcome those illnesses including heart disease, hypertension, cancer, and cataracts.
There is no shortage of new food and nutritional conflict advice. Basics with more extensive based changes such as cutting back on the meat; Eat more vegetables, fruits, and whole grains; And creates a healthy balance between calories and calories.
Selection of fruits and vegetables expertly
Take at least five servings of fruits and vegetables a day. Fill your plate with fruits and vegetables, choose from the full-color palette. For more health benefits, target nine servings a day. To go there, choose vegetable broth and vegetables or fruit salads. Sprinkle the fruit on the breakfast cereal, and select it as a breakfast or a sweet end after a meal.
Choose fats wisely
Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans fat completely. Limit daily fat up to 7% and daily fat 20% to 30% daily calories.
If you do not have a heart attack, then the American Heart Association has twice the recommended salmon, trout or mackerel because of the weekly omega-3 rich fatty acid diet. If you have documented coronary artery disease, if your doctor advises, take EPA or DHA gram one day with oily fish and supplements.
Choose carbohydrates wisely
Choose whole grains on food items like white bread like pure grain. Watch out for popular alternatives like whole grains and brown rice for lesser-known whole grains like Burley, Bulgur, Casa, and Quinna. Limit white potatoes usage.
Choose expertly protein
Primarily emphasizes the source of plant protein such as bean, nuts, and cereals to bypass unhealthy fats in animal sources. You can get full support of amino acids in one week by enjoying different types of vegetables and eating seeds and grains. Saturated fat is ashamed away from high protein sources. Suitable fish and good sprout chicken If you eat meat, then cut it thin.
Do not control meat, poultry or fish – it causes carcinogens to form. Fat reduction, which causes dehydration in the kiln, can help prevent skin; Try gently filtering, steaming, or bracing the food in the liquid instead. However, grilling vegetables are safe.
Turn on recruitment to increase weight
Taking recruiting to lose weight – or holding the line on its current weight – can be difficult. The following suggestions can be made:
Work with your doctor and perhaps, a nutritious or personal trainer. Ask for help in setting the right target and taking small steps, which will increase the potential for success. Tell your friends and family about your goal.
Close the kitchen
Make dinner out of reach for the kitchen after dinner – even if you need to do so to run the whole bar of the crime-tap door.
A target for a small change
10% are real targets with excellent health benefits, including reducing their initial weight 5% to reduce the level of blood pressure and cholesterol and diabetes reduces the risk.
Focus on vegetables and whole grains, which are gradually digested. Limit pure carbohydrates. Enjoy moderate amounts of monosaturated and polyunsaturated fats in your diet. Avoid saturated fats and avoid trans fat.
Adds extra pounds by taking more calories than you burn. More calorie burning takes you to shave pounds. Usually, the active person who exercises around 30 minutes a day, he needs 15 calories for every weight of the body. To lose one pound a week, you need to reduce about 500 calories daily by eating more active and less.
If you need to maintain a healthy weight or lose weight, the dietary guidelines for the 2005 Americans recommend moderate activity of 60 to 90 minutes. You can work at least 10 minutes in a daily session or fewer boats. Walking is practically safe for everyone. Talk to your doctor if you want to engage more enthusiastic activities, which are moderate activity exactly where you have to bang for your exercise buck twice – that is, a two-hour enthusiastic activity on two hours.
Tips for a longer life