How we understand healthy lifestyle - healthy diet?
I think we all understand it a slight differently, but for me the healthy eating is way I can eat whatever my body asks for, but just a little. Finally, I discovered a number of principles, which began to apply myself.
You may guess why I am choosing to give advices?
Yes, I have medical education and I am fan of healthy life.
Yes, I have medical education and I am fan of healthy life.
By the way, I am strongly opposed to any diet, because no matter how many times you will go for it, your body get exhausted and after time weight will come back.
So, if you search for any diet, you will not find it here.
Reason you may want go for healthy lifestyle is not only you have overweight. Some people just want change their lifestyle because of other reasons: illnesses, mindset, wish to look more young and strong...
A healthy lifestyle is a broad term, covering not one area of life. Many people want to live healthily, but do not know how to start.
A healthy lifestyle pattern occurs primarily in mind and only then can move into specific actions. In order to do it you need to be mentally mature. Mentally mature, so you could properly weigh what is more worthwhile - now live unhealthy, injure your body and at the old age to have a stack of severe chronic diseases, or taking care of yourself and also stave off senility and prolong life.
I have heard the opinion that why to live healthily if in one morning you can get hit by car in the street or get nature disaster and die, so better simply enjoy life and eat what you want. Maybe our destiny depends not only on our own, but if to think so it is hardly worth any effort to live. Why to study, to work, if you will be immediately hit by the car? I think such saying is just a good equivocate of lazy people for not to change nothing in life.
About these thought processes I am so much talking not in vain. If a healthy lifestyle will not starts take a place in your head, you really do not start to act in this direction.
A healthy lifestyle begins with the change of mindset.
Healthy mind - healthy body's start.
The first essential step - change mindset
The first step - sit down and think about how you live now and how would improves your life if you start to live healthy?
Do nothing, just think - imagine.
Think not only about the present, surrounding routine, but also about the future - close and far, present and old age, children, grandchildren, great-grandchildren.
If from the first step you feel you are not yet ripe for healthy living, you can not read this article more.
Let's go from thoughts to actions.
When
to start living healthy? From tomorrow, the next month, from Christmas,
New Year, Easter? For large jobs moral preparation is required, but is a
distant date is right?
Time is running constantly, and we can't recover any moment of our past. Why not to start a healthy lifestyle now - from this minute? If you are ready to live healthy - remember this minute, it can be a start of your healthy life.
How to change lifestyle? Lifestyle changes should be gradual. Imagine that today evening you eat fat steak with a beer or wine, but tomorrow morning you will eat vegetables for breakfast, for lunch - grain and for dinner - grain with vegetables. Or, the last year you were year to the TV, but tomorrow will run 10 km or otherwise you will punish yourself for overweight. Such a drastic change is the high stress for your body. Pointless stress. On the other hand for many people such drastic changes are not successful because their survivability is low.
Most people function in the comfort zone, and even not know what great opportunities they have and what luck can bring these possibilities. Do you know what the power have your thoughts? Say yourself that you are tired already not to worry about yourself, and that you can help yourself and that you will start right now.
What is the sense of healthy lifestyle?
- Refusal of bad addictions.
- Healthy diet.
- Physical activity.
- Stress control.
- Healthy environment.
- Medical care.
Feel love for yourself. First, you have to love yourself.
Healthy living without love yourself is a sad and miserable masochistic game.
Do you love your body? Do you take care of it?
Your body will give you pleasure as much as you will give to your body. If you wont love your body, do not care about it, the body much more quickly become old and will no longer give satisfaction to you.
We all want to be beautiful, but it is not enough only the desire. All it takes is a small effort and a little time. It will give you satisfaction and power for further steps.
Refusal of Addictions
If you do not smoke - great. Good luck moving to the healthy lifestyle's next steps. I think it is not worth talking about smoking damage because every smoker knows it.
Quitting of smoking is a great stress on the body and requires a lot of will. However, this stress is necessary to survive. Procrastination will not bring anything good - you 'll have to go through this fire, if you do not want continue to injure your health emptying wallet. If I can survive without smoking one day, then you can all life. For quitting of smoking is better to change the environment for at least a week -go to the resort, where you can get away from the routine. New impressions is the best alternative to smoking and is very helpful. Do not forget to take care of your body, it will give you strength.
Remember - alcoholic drunk from the first glass, the same with the smoking, it begins with the first cigarette, even from the first smoke.
If you are really tired of being neglected yourself, it is time to plan the exact date of the change of environment and quit smoking.
Healthy Diet
Nutrition is the physiological process associated with useful materials reception, processing and mastering. Principles of a healthy diet is moderation, variety and balancing.
Moderation - we should check that one nutritional substance would not dominate in food because even the most necessary materials in excess can be harmful to health.
Variety - eating more varied food appear more likely to get all the materials needed for the body.
Balancing - is the appropriate protein, fat, carbohydrates, vitamins, minerals ratio.
First of all we must eat the most varied diet. Second, maintain a normal body weight. Choose food that contains little fat, especially saturated, and cholesterol (palm oil, lard and so on.). Eat more variety of vegetables, fruit and grain products. The less consumption of sugar and sweets. The less use of alcohol.
The quantity and quality perfectly portray healthy eating pyramid, but no less important is the mode of eating. Nutritional mode - this is eating at a certain time.Dietary mode is very important, because when comes meal time we get abundant release of digestive juices, increases appetite, and after meal food is better digested.
Due to the increasing pace of life, people eating adjust to the work, rather than vice versa. Unfortunately, not work keeps us alive, and to do so is far from reasonable.
Do not forget to start a healthy diet should be gradually, slowly. A common mistake is overeating changing to dieting. Man eats a lot for a long time, it starts gnawing conscience of the weight, and then suddenly he resorts to diet, which now there are so many, and one better than the other.
Diet, especially drastic, is a great stress on the body when it begins suddenly, as people usually do, and after a time interrupted again return to the previous overeating.
The result of such manipulation often is zero, the memory remains the only stress survival. Lose kilos fast again returns to places. And do not think that for you it will be different. That is lying to yourself.
Otherwise can not be - a brief episode of your life will not change body shape if you return to the old habits. The media often promotes a variety of diets, describes how one or another star was lucky loosing weight. Gullible women trying to do the same thing, but usually do not get the expected result. In my opinion, there is no short diet, providing results.
If such diet existed, we all would knew it and have applied, and here would not been people who are overweight. Speaking about obesity, one of the famous nutritionist, said: "Patients are constantly asking me how to eat, I say to them - if when you are absolutely hungry is 0, and when you are full is 10, stop eating when you are at 5. Doing so can actually be prevented overeating and weight controlled as well.
In addition to food, we have to drink enough water. During the day is recommended to drink 2-3 liters of water. Try to drink fresh water, no coffee, lemonade, and fresh water. (This recommendation does not apply to people who are on a specific disease - kidney, heart or other systems - have to restrict fluid intake).
Physical Activity
Physical activity is an important part of improving health. Because of technological development people any less moving. Many to the work go by car, at home spend a lot of time watching television or a computer, and often moving only to the extent necessary to go to the kitchen or toilet. Such style of life is not characterized to human, it is not surprising that it is increasing the diseases because of physical inactivity.
The body's systems are closely interrelated, because of one system's damage soon will start be damaged other systems too. I would like to single out to the physical inactivity related disease groups.
First - cardiovascular disease - leading people mortality.
Obesity and its related diseases - physical inactivity and unhealthy diet are the main factors causing obesity.
In addition to these groups of diseases, there are a number of problems, which can help to avoid the regular physical activity.
If 15-30 minutes you a day you spend for moderate-intensity physical activity:
The first, you will reduce the risk of fatal diseases.
Second, you will regulate body weight, body shape will become nicer.
Third, you will improve memory and concentration, increase your work efficiency.
You will improve your mood and prevent depression.
Physical activity even reduce the cholesterol in the blood.
Physical activity even reduce the cholesterol in the blood.
Improve the quality of life and prolong it.
All that you can start today.
At first it may be difficult, so it is necessary to have a long-term strategy. The best results you will get not from several weeks of intensive sports, but when physical activity becomes a part of life. How you are washing your face in the morning, brushing your teeth, you also can afford to spend 10-30 minutes for morning exercise.
Perhaps many will say that it is too hard to get up in the morning, and now would need get up even earlier 10-30 minutes. However, do you want more efficient job for the rest of the day? Morning exercise will fill your body with energy, which is enough for the whole day.
Start the exercise in the mornings.
Initially, you may feel that it is difficult to bring yourself to start exercising 2-4 times a week.
Do not give up and continue.
After months you will need to force yourself just one or a few times a week, and the rest days will become a pleasant daily habit. After a half-year you will have only a few days a month, when you search for an excuse, why can not just exercise. However, the remaining 28 days a month you will be able to enjoy the sport and high energy.
You will feel how your body is getting stronger, disappears superfluous kilograms, you are becoming more beautiful, more cheerful and have much more energy than when you started doing sports.
Stress Control
Stress - is a human physiological and psychological state of tension, caused by external and internal stimuli - stressors. Stress on the body depends on its amount and intensity.
Short-lasting stress stimulates activity, creativity, stimulates the immune system functions. Prolonged uncontrolled stress is harmful to the body, the psyche, and it exhausts the immune system and often becomes a reason of many diseases. To fully avoid stress we can't, we even do not need to do it, much more important is to understand and direct to a friendly manner.
In particular, it is important to understand that stress is not caused by the problem itself, the reason is approach to the problem. This means that the stress you feel as much as you allow yourself to feel.
Prior approaches to the problems, solvability is determined by the ability to control stress. Negative inner conversations increases stress. In case of stress, it is important to understand its internal and the external environment. Take responsibility for what is most important, and what depends only on you and start to act. It will be the smartest steps you can make in a stressful time.
There are things that are important, but not depend on us. You need to understand that they never will not depend on us even if we would like very much. If here is a blizzard outside, we can do anything, but can't control the blizzard, so it is important not to try suppress it. Instead, we should direct the energy for the things we can actually change - it is you.
Be aware that the find solution to every problem for you can help advisers - people who may have already solved similar problems - your friends, friends of friends, and even paid consultants. Addressing important issues, it is worthwhile to consult with those who in this field has had more experience than you.
It is worth recalling - the crisis does not meant to last forever. It is temporary.
Many people have experienced similar problems and overcome them successfully. Good idea is to share your experiences with others. You sure are not a loser if failed to solve everything yourself. Sometimes, without the help of others you can not do nothing.
Healthy Environment
It was found that the environment determines health by 20%. This, of course, a relatively small number compared to the way of life that determines health as much as 50%. However, on the way to a healthy lifestyle is necessary to take into account all factors.
Do we often think of in what environment we live? Where we sleep, work, have fun? How many factors have an impact on us in this environment? here we must to mention air and water pollution, noise pollution, electromagnetic smog.
Air pollution's affect may be completely avoided if only moving to the mountains, or other industry untouched corner, or wearing a gas mask permanently. Both ways most of us are not enforced.
All we really can is to reduce the air pollution's impact on us. Ventilate rooms where you spend a lot of time, but ventilate them during off-peak time, when all the city rides to work or home, but before or after this process.
Over the past 20 years we have a significant increase in electromagnetic smog. We do not see it, but it affects us. Television and radio transmitters are installed a long time ago, but now like mushrooms sprouting the mobile phones, the Internet and other wireless transmitters, and all they emit electromagnetic waves.
We can't demolish the transmitter, but it is worth to think how we treat our cell phones. Where we wear them, where leaving for the night. Many even do not think that our cell phone every 2-4 seconds contacts with the station, continually sends a signal and the signal passes through us. Bigger intensity of the phone signals is during a call, sending an sms or mobile internet browsing.
We can no longer live without these means of communication, but it is important to know
that they affect us, and wiser to deal with them.
For the night turn off the phone and keep it away from the bed. During the phone start up or sending the message keep phone away from yourself.
Use a hands-free not just driving. Here fits both: wired and wireless. If you keep the phone away from yourself, even using blue tooth device, connected through wireless communication equipment, you will reduce the radiation exposure.
Medical Care
Maybe you will be surprised to learn that the medical/health care quality determines only 10% of our health. However, it does not mean that it is not important. 10% of our health is quite a lot.
Many medical care imagine a hospital. However, medical care is not just diseases. Disease treatment is extremely important, but more important is prevention. Today's medicine cures not all diseases.
Therefore, more and more popular becomes the term "disease is controlled". This means that while you are on medication, the disease is relatively calm, but in fact you are not healthy.
Unfortunately, many of the population not hurry to check the health and goes until have strengths, and very often even medicine can't help already. You can use all existing medical care facilities, but you have to take the initiative yourself. Everyone can find a medical professional who fully inspect your health. And it will be one of your better investments.
Nowadays people are no longer sick as individuals, but as a population. Just man and his life is as part of a whole. We are not isolated from our environment, we breathe the same air that breathes our planet. In our blood vessels flowing the same river water, we eat the the same plants which are sprayed with something. Such contamination, the drug amount, such unhealthy environment has never been before. We never had used roundup, dioxin, bisphenol. In addition to the wrong diet, chemical drugs from an early age.
Even one fag-end on the ground pollutes a cubic meter of water with heavy metals. For man looks that he nothing did bad. Nothing like that, he did bad not just for himself. If you drop a cigarette and contaminate the water, this water are drinking your children, your grandchildren will drink it, because dioxins remain there long, for decades. It is a cancer-causing substance that circulates right here on earth. Here's an explanation of why an innocent baby is sick.
If we more think about ourselves as a whole and the whole cause-effect chain, then getting any sore part of the body we would not rush swallowing pills, which only suppresses the symptoms but not cure the causes of, and may eventually harm you, not to help.
I highly respect the doctors who perform the difficult technical work. After all, no other will help if you have broken bones, only surgeon. But you always can find any significant therapeutic option without chemistry. Not only each physician, but also rural woman knows that linden tea is beating down temperature. So why to take chemistry?
In our time for medics is given adequate medical scheme by which he has to treat patients. There is a diagnosis and a cure. In fact, there is almost no longer needed doctors, it is enough to have computer gadget. Fill out the symptoms and get an answer - this and that. However, the fact that many doctors themselves are looking for alternative help for their ill children is no secret. It is very worrisome that from an early age doctors are easy to hand-administered chemical medicine for children.
I feel sorry for children who are starting to drink the large quantities of chemical drugs in the early age, and no one really worry about kids respond to it, what long-term consequences might be. We know how medications is changing with a time. But natural products have been and remain the same. Homeopathy stays with us already 200 years, and nothing have changed here.
In addition to what we are putting in our mouth, yet important and some other things which we are forgetting in constant rushing. For our health is very useful ability to forgive, refuse anger, the right to cry, and a habit to rest properly. And that means - not near the TV.
50% of health depends on you, on how you will live tomorrow. In fact, we all have the same opportunities, but we have a different levels of desire. I want to help you take the path of healthy living.
Have a vision of what you want to become. Not what you do not want to be, what you do not want to do, but what you WANT to be, what you WANT to do. If you imagine it, your body will follow your vision.
Never think "I should..." , think "I must to...."
As long as you TRY to change your life, you will not change it. You need to act and change. No need try to do - need to act.
As long as you TRY to change your life, you will not change it. You need to act and change. No need try to do - need to act.
Destroy the current patterns of behavior. If you feel that the environment controls you - you are wrong. We manage ourselves and only we decide what is best for us. And if all the time you had no idea that one can spend some moments otherwise, just spend them otherwise and you will be surprised that it is possible.
After some time you will be surprised that many of the elements of a healthy lifestyle you do automatically, for example, got up, go to the kitchen and drink a glass of water, do morning exercises, and many other things without which life has become unimaginable.
Congratulations! It has become a part of your life!
Congratulations! It has become a part of your life!
