Healthy Lifestyle - West Pres - Long Life Health
A healthy lifestyle starts with a glass of warm water
A healthy lifestyle is essential to safeguard your health and live better, and on this I think that in theory we all agree now, but in practice? In practice, to lead a healthy lifestyle you need to assume some good habits.
These good habits are beneficial both for your physical health and for your mental well-being, as well as having the ability to change color and mood to your day, does it sound strange to you? Then you are at the stage where you have to get rid of that thin veil of laziness that surrounds you and change some traits of your lifestyle. At this point you need to understand how to start assuming your healthy lifestyle. Are you ready?
Start with a hearty breakfast
Good morning is seen in the morning is the perfect expression to use on this occasion. Who knows how many times they’ve told you that breakfast is the most important meal of the day. Choose the foods you like best and set the table as if you were preparing Sunday lunch.
The important thing to remember is that the ideal breakfast is composed of 60% carbohydrates, 20% fats and 20% proteins: so you can have fun with bread, croissants, toasts, biscuits and baked goods in general, preferably homemade and with whole flours. You can accompany everything with milk or yogurt, tea or coffee, good jams and fruit. However, we advise you to always be careful of added sugars. Obviously, the choice of calories to be consumed and foods to be enjoyed should also be made on the basis of your diet, any allergies or prescriptions of your doctor.
Wake up at dawn? The important thing is to sleep 7 hours.
If you are a sleeper we are sorry to warn you that waking up early can put you in a good mood and benefit your health and the conduct of a healthy lifestyle.
You choose the time and set the alarm clock taking into account that your body and mind need from 7 to 8 hours of sleep to get the best rest. It’s not necessary to wake up at dawn, but opening your eyes and looking out the window to see nature waking up is an experience that we highly recommend, try and then tell us.
The number of hours of sleep should therefore be between 7 and 8 hours, but this size varies according to your age. For example, a child needs 16 to 18 hours of sleep, while an elderly person needs only 6 to 7 hours. In addition to the number of hours, it is important to monitor the quality of sleep, i.e. how many hours of essential sleep you can get. The essential sleep and other parameters to measure the quality of your sleep are well explained on dimensionesonno.it
It is not possible to establish an optimal duration of sleep, there is no standard
Physical exercise or physical activity for a reactive body
After your magnificent breakfast, the ideal would be to do a run, a quick walk or light exercises with free body, or all three, why not! Early morning exercise or physical activity reactivate your metabolism and burn fat. Some people say, especially in sports, that fasting is a good way to burn fat better.
Fasting exercise is a widespread training strategy in the sports sector, especially in the fitness environment, which suggests the possibility of reducing body fat more or obtaining generally greater benefits if the exercise is done in a state of fasting.
In almost all cases, this practice is aimed at the early morning, where the body comes from an average of 8-10 hours of nocturnal fasting, and in most programs provides for the performance of aerobic activity, which would enhance the oxidation of fat during exercise.
To date, scientific research has never actually confirmed whether this practice can be superior to training with a full stomach, and, as was the case for training in the lipolytic zone, many beliefs about its effectiveness have been denied or strongly questioned. [Wikipedia]
Obviously a constant exercise or regular physical activity are recommended not only in the early hours of the day but throughout your week, even on Saturday evening, in place of dinner at a restaurant or aperitif, if you really die from the desire to move!
A glass of hot water? Yes, you read well.
This paragraph should be called “the discovery of hot water”, does it sound funny to you? Better so, because drinking a couple of glasses of warm water in the morning when you wake up has beneficial effects on our body, including the treatment of diseases of the gastro-intestinal tract and the prevention of diabetes.
Many people recommend drinking hot water and lemon, a natural alkalizer that, among other things, helps digestion, strengthens the pH, helps weight loss, diuresis and has other beneficial effects on our lifestyle, well described on ambientebio.it.
The lemon juice so acid has its main property in having in our body, an opposite action, that is, alkalizing. The acids that characterize it once introduced in the organism give in fact basic reaction, this because during the metabolisation the citric acid oxidizes and the salts that derive from it give rise to carbonates and bicarbonates of calcium and potassium that contribute to the alkalinity of the blood.
Lunch, snacks and a light supper
For your healthy lifestyle we recommend that you have lunch chewing slowly and try to get away from the things you are doing, “focusing” on what you eat. Again, we will not be the first to tell you that it is advisable to eat five times a day, having a snack between breakfast and lunch, and one between lunch and dinner. These light, low-calorie snacks are useful to keep the metabolism running and to avoid prolonged fasting, which is very harmful to our body.
It is highly recommended for a healthy lifestyle, make a light dinner, avoiding binges and eating too heavy food before going to sleep. During the night, in fact, our body requires less energy and therefore fewer calories. The light dinner therefore allows you to sleep well, a very important factor for your healthy lifestyle.
Take care of yourself and check your values
Prevention is a key aspect of maintaining health for a long time. Yes, because knowing your state of health, even simply the values of pressure, cholesterol, sugar, triglycerides and blood in general, can help you to “adjust” the pull of your diet and your lifestyle and prevent even major diseases.
To do this, today there are a number of devices that make it very easy for you and help you to control your daily physical activity, even if not structured in an activity in the gym and your general values to report any anomalies or – better – to make you immediately aware of the benefit that a healthy lifestyle is bringing to your general state.
These devices – known as IHealth – are increasingly popular, usually work with the support of a smartphone, like the one in your hand and are so simple that they can be used by you that you do not have specific medical knowledge.