Healthy Lifestyle
Plan your life and Next goals and important steps to proceed happy life. If you can follow this healthy lifestyle map:
Eating Right
Get more sleep
Exercise
Family
Stress
Help
Mind map of healthy lifestyle:
Eating Right:
A rich diet provides you more numerous healthy benefits, such as keep your body healthy and also reduce the risk of several diseases by:
Controlling Blood pressure
Controlling Sugar level
Improving cholesterol Level
Help to control your body weight
How can I eat healthy?
How can I eat more?
Base your male on high fiber:
The effects of fiber clean out bacteria and also reduce the chances of cancer. It helps you to control cholesterol level, control the blood sugar and helps you to live healthy life.
We get fiber by using:
Apples
Orange
Whole Grain
Berries
Dry fruits
Beans
A lots of vegetables and fruits:
A portion of fresh fruits and vegetables is 80g and dry fruits are 30g. Fruits and vegetables are main source to get vitamins and minerals. This can help to improve digestive system and avoid constipation.
Protein foods:
Dairy products are good source of protein. It helps to maintain bones, muscles and skin.
We get protein by using:
Milk
Egg
Yogurt
Fish
Meat
Nuts
Drink more water:
Drinking more water is good for your health. It improves your diet quality and also helps to control your weight.
How much water you should drink per day?
3.7 liters water for men a day and 2.7 liters water for women a day is necessary.
Get more sleep:
Go to the bed in time for at least 7 to 8 hours sleep.
Do not eat or drink anything at night time.
A full night sleep increases your immune system.
Sleep cans strong your heart.
Getting well sleep reduce your stress.
Improve your mood.
Reduce the risk or diseases like heart attack and sugar, etc.
Reduce the weight gain and increase the exercise.
Sharpen your brain and ability of thinking.
Get sick less often.
Increase the germ fighting.
During sleep the blood flow of your skin increase and the organs rebuilt and repair your damage skin and also reduce the wrinkles and age spots.
Exercise:
Exercise is very good for your health. I strong your bones, muscles and joints and also increase the flow of blood in your body. It manages your weight and reduces the risk of diseases like heart attack, cancer, blood pressure and sugar, etc.
Regular exercise increases the production of hormones in your body that help you sleep better and feel you happier. It helps to weight loss and also keep it. It improves your sex life.
What can I do exercise easily?
Play outside
Play sports
Ride bikes
7 ways to exercise at home:
Wall sit
Stand with the wall to put your back against wall and bend your knees. And repeat.
Step ups
Stand in front of a chair and put your one foot on the chair. Then lift your other foot and standing on the chair. Step one foot back from the chair and then other. Repeat the same process.
Use the stairs
If you have stairs in your home then use the stairs for your health benefits and repeat several times.
Pushups
Get in Plank position and put your elbow to lower your chest and near to floor and then back to up as plank position .Repeat the same process.
Plank
Your elbows and knee to the floor, straight your legs and lift body onto the balls of your feet. Your body should straight. Hold for the long time as you can and repeat the same process.
Weighted squats
Feet about your shoulder width and bend your knees to your lower hips down and back. Make the exercise more challenging by holding the some weight. Then your muscles work harder.
Russians Twist
Hold the weight and sit on the floor your knees bent and your feet on the floor. Keep the back straight and hold the weight in front. The extra weight intensifies the workout.
Family:
Spending time with your family is very important to understand to each other. It also helps you to bond with one another. You need your family and your family also needs you it does not matter how much you busy.
How can I spend more quality time with family?
Eat a healthy meal together
Make it sure you should have at least one meal with your family breakfast or dinner. Enjoy the meal with your family by sharing your thoughts, ideas and spend quality time together.
Go walk after dinner
It’s beautiful time at night to go walk with your family after the dinner. Share the thoughts to each other and enjoy the valuable time.
Plan a day each month
Make sure you should have at least one day fix each month to spend with your family inside home or going to out with your family. Also every year plan the vacation to a place where you spend your whole time with your family.
Turn off your phone
You should have to turn off your cell when you with your family and spend the quality time with family and focus to each other.
Stress:
Stress can be defined as emotional or mental, any change that causes physical or psychological strain. It is the response of your body that requires action or attention.
Three main causes of stress today are:
Poor health
Money
Work
How we can get rid of stress in my life?
How we can live peaceful life without stress?
Eat and drink proper
A rich diet provides you more numerous healthy benefits, such as keep your body healthy. Add in your diet fruits, vegetables, protein, meal, nuts, milk, and yogurt, dairy products, Beans, fish, meat, eggs, etc. It helps you to healthy and controls the cholesterol level, sugar level, blood pressure level, also control the weight and keep it.
Exercise regularly
“A sound body have sound mind”.
Exercise is very good for your health. I strong your bones, muscles and joints and also increase the flow of blood in your body. It manages your weight and reduces the risk of diseases like heart attack, cancer, blood pressure and sugar, etc.
Regular exercise increases the production of hormones in your body that help you sleep better and feel you happier. It helps to weight loss and also keep it. It improves your sex life
Sleep proper
Go to the bed in time for at least 7 to 8 hours sleep.
Do not eat or drink anything at night time.
A full night sleep increases your immune system.
Sleep cans strong your heart.
Getting well sleep reduce your stress.
Improve your mood.
Reduce the risk or diseases like heart attack and sugar, etc.
Reduce the weight gain and increase the exercise.
Sharpen your brain and ability of thinking.
Get sick less often.
Increase the germ fighting.
During sleep the blood flow of your skin increase and the organs rebuilt and repair your damage skin and also reduce the wrinkles and age spots.
Take yoga
Yoga is the best method of stress and anxiety relief. It seems to be related to effects on your nervous system. Take deep breathing exercise reduces the mental stress, which control the relaxation response. It helps to control the cortical level, heart beat rate, blood pressure level, etc. After yoga you feel more peaceful.
Learn to compromise
Learn to compromise to take decision with others. Team or life partner use the Compromise approach to making a decision then everyone can live to each other happily.
Help:
Where I can go to get help on how to make the right choice?
Parents
Doctors
Nurse
First of all you have to go to your parents and discuss your problem with them. It is most comfortable way to go to the therapist, doctor or other health professional which strongly recommend someone other.