Good Health comes from good nutritions, nutrition is the key to a healthy and prosperous life. Foods that contains good amount of nutrition and ingredients are essential for us. This includes Vegetables, whole grains, dairy products and source of protein.
It can be hard to change your eating habits, but if you focus on small change it helps you a lot. Balanced nutrition and Daily exercise are good for your health. Here are 10 Health and Nutrition Tips that will help you keeping your health good.
1. Eat Nuts
Nuts are incredibly nutritious and Healthy, they are loaded with Vitamin E , Fiber and other essential nutrients.
It can help you to lose weight and also helpful to fight with heart disease.
All nuts have different nutrition and offer various health benefits. Almonds are high in vitamin E, it helps to improve the condition and appearance of your Skin. Nuts provide good fat, antioxidants and reduce cholesterol and helps you to live longer.
2. Eat Vegetables and Fruit
Vegetables and fruits are default Health food, that provide a good health benefits and easy to find with affordable price. They are loaded with essentials nutrition such as fiber, iron, vitamins and minerals that helps you feel Healthy and freshed.
Eating plenty of Vegetables and Fruits helps your body to fight with many diseases including heart disease, high blood pressure and cancer. They are low in fat and cholesterol which helps you to control blood pressure and Body weight. Most studies Said that people who eat plenty of Vegetables and Fruits live longer.
3. Eat Enough Protein
Eating enough Protein is incredibly important for Healthy life. Protein helps to build muscles and strengthen your body, it also helps to lose Weight.
A high protein intake can boost metabolism and it makes you feel so full that you automatically eat less calories, it reduces appetite and hunger level. If you do exercise daily, lift weight and want to gain muscle, than you need to ensure that you are getting enough Protein.
It helps you to have strengthen bone, people who eat plenty of proteins, they have much lower risk of osteoporosis and fractures. It also helps to maintain blood pressure by reducing cholesterol level. Eating more protein can help you recover faster after you have been injured.
4. Do Some Cardio
Doing Cardio excercise daily is one of the best things you can do for a your mental and physical health. It helps you to reduce the risk of heart disease and also helps to reduce belly fat, that are harmful fat that builds up around your organs.
It makes your heart strong so that your heart doesn’t have to work as hard to pump. It helps to increases your lung capacity, sleep better, reduce stress, increase bone density, and many more Health related benefits.
The great thing about Cardio is that you don’t have to work for an hour at a high intensity to get benefits even just a few minutes cardio exercise can have a good health benefits. A few minutes walk outside can boost your mood and help to maintain the blood pressure.
5. Avoid Junk Food
Eating Junk Food in the diet is the biggest reason that people are going fatter and sticker than ever before. They are low in fiber, protein and other essential nutrients but high in unhealthy ingredients like added sugar and refined grains. It increases obesity in the people.
A American Study published in the American journal that eating Junk Food for just five days regularly can deteriorate your memory. Carbs and sugar in fast food can increase acids in your mouth, these acids can breakdown your teeth enamel.
Junk food may be the reason behind your fatigue, although junk food and fast food make you feel full and satisfied but they have lack of all the essential nutrients like Protein and carbohydrates to keep your body Healthy.
6. Eat Fish
For Non-vegetarians: Fish is among the healthiest food on this planet, it is loaded with essentials nutrition such as vitamin D and Protein. Fish is the world’s best source of Omega -3 fatty acid, which are important for your body and brain.
Fish is considered the best food you can eat for a healthy heart, many studies shown that people who eat fish regularly seems to have a lower risk of heart attack. Omega-3 fatty acids can be beneficial against depression.
For Vegetarians: if you are a vegetarians you have many alternatives of Getting nutrients as fish has. Omega-3 can be obtained from plants, some plants food are Walnuts, flaxseeds,canola oil and soyabean. These plants also contains Omega-3, and they have the same benefits as fish provide to your body.
7. Get Enough Sleep
Getting enough sleep is as much Important as your diet and exercise, keeping your health good. Your heart will be healthier if you get 7 to 9 hours of sleep each night. When your body is sleep deficient, it goes into a state of stress which causes high blood pressure and produce stress hormones and also increases your risk of heart attack.
A good night sleep makes you feel Energized and being active whole day. Researchers do not fully understand why we sleep and dream but getting enough sleep plays an important role in improving your memory.
Sleep is the time to relax the body, your cells produce more Protein when you are sleeping. These Protein molecules form the building blocks for cells, allowing them to repair the damage.
8. Lift Heavy Things
Lifting heavy weights helps you to strengthen your body and also very helpful to build muscles and improve your body composition. It also tends to massive improvements in metabolic health including improved insulin sensitivity. Lifting heavy weights have numerous benefits such as
- Boost Testosterone
- Protects bones and joints
- Build bone strength
- Improve physical and mental health
- Maintain blood pressure
- Improve liver health
- Improve endurance
- Burn more body fat
Lifting weights makes you feel more powerful and confident. Lifting heavy weights can helps you more than just build muscle, it increases the production of many hormones which helps to stimulate connection with the brain and enhance cognitive function.
9. Get Plenty of Herbs and Spices
Getting certain amount of herbs and spices are good for health. You should ad as many different herb as you can. Many of them can have powerful benefits on your health. Cinnamon has numerous health benefits particularly for lowering blood sugar level. Sage can improve brain function and memory. Peppermint IBS pain and may reduce nausea.
Holy basil improve immune function and inhibit the growth of bacteria. Garlic can fight with sickness and improve heart health.
10. Make Good Relationship
Good relationship also plays an important role for your mental health as well as physical health. Studies shows that people who have good relationship with friends and family live longer than those who are not.
A positive relationships helps you to stay motivated and encourage you at every point. A good relationship helps the following things
- Learn respect and trust to each other
- Engage in healthy activity together,
- Remember details about each other Lives
- Less stress
- Better healing
- Healthier behaviour
- Greater sense of purpose
- Longer Life
Follow these things in your life to keep healthy and Fit forever.