Your health is a very important part of your life. And to live
the perfect healthy life many of you follow different fitness
and diet plans. However, there are many little things that you
can easily do to stay healthier. The good news is you can
easily do them; you just need to know about them.
Drink Plenty of Water – Its important that you are drinking
enough water everyday. You lose water every day through
perspiration, your breath, urine and bowel movements. And you
must replenish this water loss by eating foods and beverages
that contains water.
If you don’t drink enough water you will experience dehydration
and your body will not be able to function properly. Even a
little dehydration can make you feel exhausted.
So how much water should you drink everyday (on average) ?
Drink eight 8 ounce glasses of water everyday. This is a rough
average of what an adult should drink, however on a hard
working day you should drink more. Water has many benefits; it
increases your energy, reduces hunger, speeds up fat loss and
hydrates your skin.
Eat Whole Grains – Eat whole grain meals instead of whole wheat
meals, it will help you to be healthy and lose weight. Whole
grain meals provide better nourishment and have very low
calorie and fat, so you can actually eat more.
So what is whole grain ? Whole grains are entire seed of the
plant and it consists of 3 distinct parts – the bran, the
endosperm and the germ. If all these three parts of the grain
are present, it is considered as whole grain.
Bran is the outer seed which is full of fiber, vitamin B, has
50-80 percent of the grain’s minerals and contains a chemical
called phytochemicals. The Endosperm is the middle part of the
grain which contains carbohydrates, some protein and vitamin B.
The germ is the inner embryo; contains vitamin B, vitamin E,
phytochemicals, antioxidants and small amounts of unsaturated
Oats, rye, brown rice, barley, corn, quinoa, bulgur, millet,
amaranth and bulgur are example of whole grains. Eating whole
grains can help lower blood pressure, lower triglycerides,
prevent constipation, improve insulin control, help with weight
management and digestive disorders. Even better, you can eat
plenty of whole grains without gaining much weight.
Whole grains along with fruits and vegetables are very healthy
and widely recommended meals for keeping you healthy.
Chew your Food Properly – If you feel overstuffed after meals
you are most likely not chewing your food properly. Digestion
starts in the mouth and not in your stomach as many of you
think obvious. There are enzymes present in your saliva that
play an crucial role in digestion. The alpha amylase enzyme in
your saliva helps in breakdown of starches into smaller
elements and the lingual lipase enzyme aids in breakdown of
fats. If you don’t chew your food properly the enzymes cannot
break down the fat and starches in your food and hence your
body cells does not get the energy it needs.
Not chewing your food may result in incomplete digestion,
flatulence, heartburn, gas, IBS and other related problems.
Moreover only a small percentage of the nutrients and vitamins
from the food will be absorbed and rest will be pass out.
So how many times should you chew your food ? Well, it really
depends on what food you are eating. For example you need to
chew on your chicken burger lot more than your pasta. The main
rule is to chew until you can no longer identify the food by
its texture. And note that you also need to chew on semi liquid
foods such as ice cream, jelly etc. giving the enzymes enough
time to break them down as well.
Chewing your food slowly and properly will result in proper
absorption of nutrients in your body, causes you to eat less
and still feel full (lose body fat) and also relieves you from
feeling bloated after a meal.
Walk Everyday – Walking is probably the most easy yet effective
exercise there is. Only 30 minutes of daily walk will keep you
fit & healthy in the long run. It’s surprising that how
many benefits walking can bring and it only requires a pair of
However, if you have a medical condition such as diabetes,
asthma, high blood pressure, arthritis etc. you must talk to
your doctor before starting a walking program.
For walking you should wear clothes that absorb sweat from your
skin along with a pair of comfortable shoes. Also, to enjoy the
walk you can take your friend or pet with you. Do not try to
reach heaven on the first day! Start slowly and over several
weeks gradually start walking faster, going extra miles and
walking for longer period of time.
Walking will keep you healthy, reduce your blood pressure,
diminishes your stress level, reduces chances of heart disease,
diabetes, breast cancer, manages weight, lowers bad
cholesterol, raises good cholesterol and also clears you mind.
These are some of the major benefits and all these just from
walking. Its easy, go ahead and start walking!
You have taken the time to read this article and now you should
take a little more time to put them into use and you will be
living a healthier life.
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