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Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.

Use extra virgin olive oil!

Extra virgin olive oil is one of the healthiest vegetable oils.
It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.
Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes.

Make sure to eat enough protein!

Eating enough protein is vital for optimal health.

What’s more, this nutrient is particularly important for weight loss .
High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night.
Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.

Eat vegetables and fruits!

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.

Take vitamin D3 if you don’t get much sun exposure
Sunlight is a great source of vitamin D.

Yet, most people don’t get enough sun exposure.
In fact, about 41.6% of the U.S. population is deficient in this critical vitamin (42Trusted Source).
If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.
Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer.

Don’t overcook or burn your meat!

Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.
However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer (38Trusted Source).
When you cook meat, make sure not to overcook or burn it.

Drink some water, especially before meals!

Drinking enough water can have numerous benefits.
Surprisingly, it can boost the number of calories you burn.
Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day.
The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44% .

Take care of your gut health with probiotics and fiber!

The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria.

How to Maintain Your Weight – Health and Nutrition Tips To live a healthy lifestyle Categories KETO RECIPES How to Maintain Your Weight Post author By admin Post date May 27, 2021 No Comments on How to Maintain Your Weight Once you have reached your target weight, you’ll want to know how to maintain it so you don’t put all that hard work to waste! Educating yourself ahead of ti...

Don’t fear coffee

Coffee is very healthy.

It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.

Eat nuts!!

Despite being high in fat, nuts are incredibly nutritious and healthy.

They’re loaded with magnesium, vitamin E, fiber, and various other nutrients.

Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease .
Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism.
In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs.

Get enough sleep!

The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively.

Eat fatty fish

Fish is a great source of high-quality protein and healthy fat.
This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients.
Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.

Don’t drink sugar calories

Sugary drinks are among the most fattening items you can put into your body.

This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food (1Trusted Source).

Therefore, when you drink soda, you end up eating more total calories (2Trusted Source, 3Trusted Source).

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects (8Trusted Source).

Be active!

Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.

Reduce intake of harmful fats!!!

Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats.

The preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.

Consume less salt and sugar

Filipinos consume twice the recommended amount of sodium, putting them at risk of high blood pressure, which in turn increases the risk of heart disease and stroke. Most people get their sodium through salt. Reduce your salt intake to 5g per day, equivalent to about one teaspoon. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiments when preparing meals; removing salt, seasonings and condiments from your meal table; avoiding salty snacks; and choosing low-sodium products.

On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. This is equivalent to 50g or about 12 teaspoons for an adult. WHO recommends consuming less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.

Do some cardio!

Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.

Learning new things every day helps to improve the quality of life. The ability to learn or acquire multiple skills helps with improving cognitive performance, mental ability, visual performance and other skills.

What makes a healthy gut?

Every adult human has around 10 trillion bacteria in their gut – that’s 1500 times more than the number of people on Earth! It’s a strange thought, but don’t worry – not all of these gut bacteria do you any harm. In fact, some are actually beneficial for you!

These micro-organisms living in your gut are known collectively as your gut microbiota or gut microflora. Scientists believe that diversity in your gut microbiota plays a role for good gut health.

When you’re born, there aren’t nearly as many different types of microbe living in your gut. The gut microbiota is built in the first years of life to reach its greatest stability in adulthood. Its diversity decreases with old age. This process of evolution of your gut microbiota depends on your diet, environment, and lifestyle.

Research has increasingly shown how important the bacteria in our gut may be to our health, and it has been suggested that a fibre rich diet can help increase the good bacteria in the gut. Some fibre types provide a food source for ‘friendly’ gut bacteria helping them to increase and produce substances which are thought to be protective such as short-chain fatty acids.

On the flip side, an unbalanced diet and stress can impair your gut health.
So, it’s key to have a balanced diet every day and a healthy lifestyle in general.

Early Fat Burner!!! 🔥🔥🔥

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A vast majority of diseases such as strokes, obesity, cancer and diabetes are mainly caused due to unhealthy lifestyle habits. A study shows that in America, fast, junk and processed foods tend to kill a higher number of people than cigarette smoking. Healthy eating and exercise are the best ways to live a disease-free life.

Herbal teas such as green, ginger, peppermint, hibiscus and lemon are popular beverages packed with antioxidants, polyphenols and multiple nutrients.

Engaging in our favourite sports, hobbies or activities have multiple psychological benefits. They help us in the recovery from stress which we come across in our daily lives.

It is rightly said that spending some time with yourself is the time well spent. Spending times alone helps relax our mind and focus on things that really matter. It also allows us to be creative and develop our self-confidence.

Gardening combines physical activities with exposure to nature and sunlight. Spending much time around trees and plants improves their oxygen supply while sunlight provides vitamin D. A study says that gardening and watering plants increase feelings of compassion and reduce depression and anxiety.

Read more at: https://www.boldsky.com/health/wellness/simple-health-tips-for-everyone/articlecontent-pf222915-134271.html

Goals-setting and actions planning is a healthy lifestyle habit to promote good health. They are important for healthy ageing as they delay the onset of age-related diseases such as dementia, cognitive decline or physical disability.

Planning your day helps you focus on important things without wasting time. The right plan for the day will improve your productivity as well as time management. It will add structure to your life and keep you energised.

Morning sunlight is a great source of vitamin D. This vitamin improves bone health, supports metabolism, prevents skin diseases and is also associated with the release of serotonin for good mental health.

Zinc is a nutrient active in helping the immune system function properly, some foods containing this are ;Cashews, green beans, lean beef, lobster, oysters and soybeans.

To get shinier hair, introduce more omega-3s into your diet

Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they're full of water to help you feel full, and they're low in calories

Grapefruit doesn't have any magical fat-burning properties, but it can help you feel full with fewer calories. That's because its soluble fiber takes longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal fills you up, so you eat fewer calories during the meal.

Metro, in particular, is an affordable and safe means of travel. Commuting time on the train or metro is great for reading or listening to your favorite music. For a bit of walking exercise (about fifteen minutes on average), we propose getting off one or two stations ahead of your usual stop.

Exercising with the family will keep you fit and allow you to spend more quality with your loved ones. Some parents enjoy basketball or softball with their kids, or they choose to go jogging. The possibilities are endless.

Some people have smartly picked up the habit of shopping by bike. Driving your car less means logging miles of exercise.

Doing yoga before breakfast will provide you with energy, focus and creativity for your busy day while yoga after work will reduce your stress and calm you down.

Run away from procrastination. Start small and build on that. Indeed, training for as little as 5 minutes can do wonders for your body, especially if done regularly. You will not want to miss a session once your body gets used to your routine.

When you feel hungry, drink a glass of water, and wait 5 minutes. This will help distinguish between hunger and thirst