Eat healthy and remain fit. Eating healthy is important as the health of a human body entirely depends upon what you eat in a day. If you do not follow a proper diet, then you might fall sick which could cause other health related problems. So, it is very important that you maintain a balanced diet that boost your health and gives you energy for longevity.
Nutrition and fitness is said to be related. A good nutrition propels the immune system and helps the body fight against various diseases. Moreover, it keeps you active and fit throughout the day and as a result improves the performance level in work or sports.
Undoubtedly, green vegetables, fruits, pulses are are rich in vitamins, iron, carbohydrates, calcium and more, but apart from this taking certain food balances the fat, carbohydrates and sugar. Researches have revealed the people who consume lots of fruits and vegetables also lower the risk of heart diseases and fill up the insufficiency.
If you are thinking of enjoying a healthy lifestyle without compromising your appetite, then seek the advice of an expert nutritionist. A nutritionist will guide you on nutrition and fitness and help you to remain fit.
Types of Exercises
The increasing demands of the labor market in terms of hours, dedication and job retention, undermine the quality of life in general promoting, sedentary lifestyle and increasing tensions on the body.
Overweight and sedentary lifestyle are the main determining factors for diseases such as hyperglycemia and heart failure, among others.Take advantage of this new year and jumpstart an exercise program and healthy eating. The characteristics of the four types of exercises that exist and that you can do according to your needs:
Resistance Exercises: Its function is to increase respiration and heart rate of the heartbeat, constantly improving the condition of the heart, as well as the lungs and circulatory system. These exercises provide you with more resistance and improve your daily performance by allowing you to load up on energy.
Strengthening Exercises: It increase the muscles (muscle mass), structuring them or making them stronger. It improves metabolism and help maintain weight and control blood sugar levels.
Balance Exercises: It help prevent falls, which mainly cause hip and bone fractures in older adults. It also allows you to strengthen your leg muscles and keep you much more focused and balanced in your daily activities.
Flexibility Exercises:These are stretching exercises for muscles, joints and tissues that support the structures of the body. It helps you to be relaxed during the day and your body feels much more agile during the day.
Tips for Better Sleeping
Doing relaxing exercises before going to sleep helps you fall asleep and relieves tension throughout the day. The daily stress added to the impossibility of disconnecting from the daily routine when trying to rest, results in insomnia or waking up with body aches
Many people turn to medications to get a good rest, others apply recipes from our grandmothers such as having a glass of milk before bed or tea, but the truth is that in one way or another, most people need a Extra help at bedtime.
Tips to Relax Before Bed
Avoid caffeine: Caffeine keeps you awake. Remember that caffeinated products like coffee, tea, cola and chocolate stay in the body an average of 3-5 hours, but can affect some people up to 12 hours later. Therefore, no caffeine at least 6 hours before going to sleep.
Avoid nicotine: Smoking before going to bed makes it harder to fall asleep, because nicotine is also a stimulant. Cigarette also causes other sleep-related problems, such as nightmares and anguish over the temporary withdrawal of nicotine. One more reason for you to stop smoking.
Avoid, activities such as working or playing on the cell phone. Some studies even suggest that bathing in warm water before sleeping can ease the transition to deeper sleep, but it should be done early enough not to feel hot or sweaty.
Exercise Regularly
Of course, not just before bed. The exercises help us sleep more easily, in addition to helping us to have a deeper sleep, since we spend the energy (and extra calories) that we have stored.
In addition to improving our level of attention, body temperature increases with exercises, and it can take 6 hours to cool down, so it is not a bad idea to finish exercises at least 3 hours before sleeping.
Exercise 1: Sit cross-legged on the floor, lotus flower style, rest your elbows on your knees, close your eyes and focus on breathing for 5 minutes. With this position the relaxation process begins.
Exercise 2: Keeping in the same position, let the trunk fall forward, keeping this position with the head relaxed for a few seconds, slowly returning to the starting position. Do 4 repetitions.
Exercise 3: In the same position, the legs are stretched, taking air to try to reach the balls of your feet, gradually releasing the air and relaxing again.
Exercise 4: To conclude, put a hard ball under your feet and roll it feeling the movement. Do it 5 minutes with each foot to achieve total relaxation.
Finally, since you are lying down and ready to rest, try not to think about anything, just listen and feel what is happening around you. A few drops of peppermint oil over one hundred will help you fall asleep sooner than you think.
