Simple Ways to Stay Healthy
What You Eat Matters
Food plays a crucial part in how we stay healthy. The nutrients from the food we eat has important jobs in our body to fulfill what they're designed to do. The body needs 7 essential nutrients which are water, carbohydrates, protein-amino acids, fat, vitamins, minerals, and omega-3 fatty acids. Each nutrients play a role in our body.
Water keeps our body hydrated and and makes up to 60 percent of our body. Not drinking water for a few days can lead to serious illnesses and even as far as death. To keep yourself hydrated, drink water throughout the day and eat food that have high water contents such as watermelon.
Carbohydrates are not bad as it is made to be, it is essential for proper body function. It is broken down into glucose which fuels your brain and body. Besides that, it ensures your body that it is not breaking down proteins to gain energy and prevents the loss of muscle mass.
Protein-Amino Acids plays a crucial part for good health. It is important when it comes to creating new enzymes and hormones in forming new muscles. Amino acids are the building blocks of cells. Having daily protein-amino acids enhances optimal ageing when it comes to the point of your age when it becomes even more important. To ensure you get the essential amino acids your body needs, include proteins in your diet such as meat, eggs, dairy, nuts, and beans. However, when eating meat it is best to eat lean meat.
Fat is another nutrient that has a bad reputation due to its association to body fat. However, it is essential as the nutrient boosts absorption of vitamin which helps protect organs. Undoubtedly, there are fats that are unhealthy like trans fat which can be found in processed and baked foods. This type of fat can increase the risk of heart disease. Hence, why it should only be eaten rarely. A healthy fat to consume are unsaturated fats which protects the heart and prevents the risk of heart disease.
Vitamins are essential micronutrients the body needs. The essential vitamins are vitamin A, C, D, E, and B vitamins. Vitamin A plays a vital role for skin and eye health. Vitamin C is for bone and muscle structure and immune support. Vitamin D is critical to bone and immune health. However, there are no food that provides every essential vitamin. It is important to keep a healthy and diverse diet.
Minerals like vitamins are micronutrients. Each mineral plays a different role and highly essential to the body. There are seven essential minerals:
- Sodium
- Iron
- Potassium
- Calcium
- Magnesium
- Zinc
- Phosphorus
Calcium is for bone health, muscle and nerve function, and circulation. It can be found in dairy, leafy greens, and fish. Sodium should be carefully consumed but it keeps the nerves and muscles working properly. Food with high sodium should be avoided. Everything is about moderation. There is too little and too much of something.
Omega-3 Fatty Acids can be found in fishes, plant based sources, and optimizes brain health and may help with heart function. Omega-3 cannot be created by your body unlike other fatty acids. Some plant based sources include chia seeds, flax, and walnuts.
Daily Servings of Fruits and Vegetables
Fruits and vegetables contain some of nutrients that our body needs in order to keep healthy. The U.S. dietary guidelines recommend 1-1/2 to 2 cups of fruit and 2 to 2-1/2 cups of vegetables day. It can reduce the risk of heart attack, stroke, cancer, and an early death. Research has shown that 24 percent of heart disease was reduced, 33 percent of stroke was reduced, cardiovascular disease risks was reduced by 28 percent, cancer reduced by 13 percent, and a premature death was reduced by 31 percent. The benefits of fruit and vegetables can account to how healthy we can be. Despite that, how our overall diet, physical activity levels, overall diet, and over consumption of alcohol as well as smoking affects us. Just simply eating fruits and vegetables cannot erase the unhealthy habit that we have.
Exercising Is Important
With a healthy diet comes exercising. It is important to exercise once a day to keep your body healthy. Staying healthy does not just come from having a healthy diet but exercise as well. There are benefits that come from exercising. It reduces the risk of health problems such as cardiovascular disease, type 2 diabetes, cancer, and osteoporosis. Some exercises that won't strain your body to try out:
- Hiking
- Yoga
- Step-Ups
- Squats
Other than exercises you can also do sports such as tennis, swimming, dancing, and badminton. Or simply by just walking up and down the stairs for at least an hour is enough exercise for the day.
