- Eat food with nutrient-packed. Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy. Eat less food high in solid fats, added sugars, and sodium (salt).
- Energize with grains Your body’s quickest energy source comes from foods such as bread, pasta, oatmeal and cereals. Be sure to make at least half of your grain food choices whole-grain foods like whole-wheat bread or pasta and brown rice.
- Power up with protein Protein is essential for building and repairing muscle. Choose lean or low-fat cuts of beef or pork, and skinless chicken or turkey. Get your protein from seafood twice a week.
- Eat a lot of fruits and vegetables.Get the nutrients your body needs by eating a variety of colors, in various ways. Try blue, red, or black berries; red and yellow peppers; and dark greens like spinach and kale Variety is great!
- Don’t forget dairy Food like fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soymilk) help to build and maintain strong bones needed for everyday activities.
- Drink water Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand.
- Balance your meals, you have to know how much to eat Get personalized nutrition information based on your age, gender, height, weight, current physical activity level, and other factors.
- You shouldn't abuse of sweets and junk food.
SECOND TIPS :
Start and finish your workout with stretching.
Gentle stretching will warm up your muscles before you work out and will relax your muscles after you work out.
- Exercise in your neighborhood. Go for a jog or take your dog for a walk. Make sure that you move at a moderate pace for at least 30 minutes.
- Enjoy rigorous daily activities. Both high- intensity gardening and housekeeping can exercise your body. You can also incorporate more activity into your daily routine by taking the stairs instead of the elevator, parking farther away from shops, and taking a quick walk on your lunch break.
- Try to avoid the car. Walk or bike to your destination instead. If you use public transportation, try getting off a few stops early and walking the rest of the way.
- Stay away from fat diets. Avoid liquid diets, diet pills and other diet supplements unless you are under the supervision of a physician. In general, this tipe of diets doesn't help you.
- Exercise with moderation. Working out too long, too often or with too much intensity can increase your risk for injury. Make sure to build in some rest periods between your workouts.
- Know what you weigh. Being overweight and being underweight are not healthy states of being. Consult your doctor or a reputable weight chart that shows ideal weights for your age and body type.
- Avoid smoking and abuse of alcohol intake. Smoking is associated with a variety of health risks, including heart or liver disease and many cancers. Alcohol is also associated with health risks, including liver disease, cancer, heart disease, alcohol poisoning, and depression.
- Don't skimp on sleep. Studies have shown that those who sleep less tend to weigh more. Adults should aim for between 7-9 hours of sleep per night.
- Don't skip sunscreen. Sun exposure creates many health risks, including cancer. Whenever you're outdoors, wear protective clothing and a broad-spectrum sunscreen with an SPF of at least 30. Wear sunscreen even on cloudy days
1.Shower every day. Shower again if you have performed an activity that has made you sweat. This will cut down on body odor, body acne, and hygiene-related diseases such as scabies.
- Brush and floss your teeth daily. Regular flossing prevents not only bad breath but also gum disease.
- Wear clean clothes.In particular, always change your underwear and socks once daily.
- Wash your hands.Wash your hands before and after preparing food, after using the toilet, before and after treating a minor wound, and after blowing your nose, coughing, or sneezing.
Remedios Juanes Silvestre