10 Advices for Healthy Living

 There are a so many things for healthy living, but here are the main points:

1. Breakfast is the most important meal
Skipping breakfast will not make you thinner, on the contrary, people who eat breakfast cereals or biscuits are slimmer than people who do not eat breakfast or eat meat products. A good breakfast includes milk and milk products, as well as a good source of protein and calcium, integral bread or cereal, as a source of complex carbohydrates, and fruits as a source fiber, vitamins and minerals.

2. Fruits and vegetables are valuable in the everyday diet
These two groups of foods are rich in vitamins and minerals, and dietary fiber and antioxidants (substances that clean the blood vessels). Fruits and vegetables contain a low percentage of fat and are low-calorie foods, and their consumption, maintained good body weight and the occurrence of obesity. Daily intake of fruits and vegetables reduces the risk of heart disease, diabetes (diabetes mellitus), malignancies.

3. Eat a variety of foods
There is no food that would satisfy all the needs of our organism in nutrient ingredients. Good nutrition should be varied.

4. Physical activities
The benefits of physical activity are many. If you exercise regularly, yoga,  and you’ll note that you have more energy, fitness, mood, weight reduction and maintenance of predominantly weight, improve blood sugar levels, improving the level of protective HDL cholesterol, the improvement of other fats in the blood, lowering blood pressure, reducing the risk of creating a blood clot blood vessels, reducing stress, help in quitting smoking.

5. Sleep enough
Sleep is essential for good health. Sleep at least 8 hours a day. Sleeping invigorates the body. Do not lie and do not get up late!

Healthy living in a fast food world

6. Be careful with diet and do not skip meals
Always have breakfast, lunch, dinner. Some meals are: fresh vegetables (green leafy, orange, legumes), fresh fruit (seasonal, bony), raw seeds, grains from whole grains: cereal, flour, lean meat, fish – at least 1 time a week, eggs – 3 pieces/ week.

7. There is no magic pill for weight loss
Medicines and aids for the producers claim to serve for weight loss – should be avoided. They trap and deception and their small effect with paid a great price for vitality and health!

8. Moderate with a drink
Reduce the use of alcoholic beverages and sweetened soft drinks. One glass of soft drink contains 80-100 kcal, and they are often called empty calories because they do not provide valuable essential nutrients and contain a large amount of energy.

9. Drink water
Water is essential for good health. It also helps regulate weight. The more water you drink, your metabolism is faster. Of course, it should be a measure. The moment you start with the daily recommended intake of water and sediments will disappear and you will lose weight. Water helps in breathing, regulating body temperature, assists in the function of muscles, carries nutrients and related harmful substances. Helps maintain skin and complexion appears more beautiful and fresh.

10. Change bad eating habits
Improper diet is a risk factor for various diseases: obesity, diabetes, elevated blood pressure, heart attack, stroke, dental caries, allergies, anemia, degenerative diseases, cancer, acidity of the body. If the irregular meals present an additional risk factor, such as smoking or physical inactivity, their effect is multiplied and the risk of occurrence of multiple health problems multiplied.