10 Basic principles for feeling good.

The basic rules of a solid way of life are basic and can be counted on the fingers of one hand. From diet to exercise - this is the means by which you can act to live long and strong

Ten Basic Rules for Staying Healthy 

The basic components of a healthy lifestyle that will help you stay well if possible are accessible to anyone, although we often neglect them... 

1. Drink around two liters of normal water a day

Water is a basic part of the body and is the largest amount. It is essential for all physiological cycles and biochemical reactions in the body. It is also the body's way of eliminating waste and is important in regulating the internal temperature. There is no cycle or framework in our body that does not depend on water; Therefore, it is straightforward how an adequate water balance is important to stay good. To ensure that your body gets the perfect ratio of water, you should drink about two liters of pure water a day, regularly and in small amounts.

 2. Eat bunches of occasional foods grown from the ground.

 Leafy foods have a real cell strengthening effect and contain a lot of nutrients, minerals, and various substances important for the body. Various examinations have shown that a plant-based diet protects against many normal diseases, especially in created nations: cardiovascular disease, specific types of malignancy, gastrointestinal disease, and surprisingly respiratory infections and waterfalls, and vegetables provide a sufficient intake of supplements. . for the body and at the same time allows a reduction in the calories consumed with food, as vegetables limit fats and sugars, due to the fact that these food sources have a high saturation limit. Therefore, a healthy lifestyle should not be visible independently of a dietary regime containing the products of the soil, ideally according to the season. 

3. Adequate amounts of fat.

 Especially saturated fat, are essential for the body, but you should not misrepresent them; choosing great fats is also essential. How much fat contributes to great well-being varies from one individual to another; however, in the stationary diet of adults, fat should make up 20-25% of all daily calories, while for an exceptionally athletic individual it is basically up to 35%. caloric effect of fat, but also it's quality. For example, spread contains as little fat as olive oil, but has significantly more saturated fat, and olive oil contains no cholesterol, while 100 grams of margarine contains 25 mg of cholesterol.

 4. Focus on sugar consumption 

Sugar is an essential supplement, but don't overdo it. A proper diet depends on the balance of starches. It is clear that sugar is not just sugar that we add for improvement, but all carbohydrates that are normally found in food. For example, milk already contains sugar and lactose, so it is not great to improve it with additional sugar. 

5. Moderate salt intake 

High salt intake can contribute to hypertension, especially in vulnerable people. In addition, high sodium levels increase the risk of specific cardiovascular diseases, kidney infections, and gastric malignancies; Similarly, the spread of the hazard of osteoporosis is considered. As the new report suggests, getting just 6 grams of salt, compared to about 2.4 grams of sodium, is a decent split between taste needs and staying away from the dangers of excess sodium. Be that as it may, be careful with "stored" sodium, which is normally present in food, as it also contributes to reaching the daily maximum. 

 6. Try not to smoke 

Tobacco use damages many organs and structures and is the cause of some serious and crippling infections.  It leads to serious breathing problems and is strongly associated with various infections of the cardiovascular system. What's more, 85% of cellular breakdowns in the lungs and 30% of all tumors are caused by smoking.

 7. Limit alcohol consumption

 Have a glass of good wine with your meal. which cannot be every day It is good and can be enjoyed, but too much alcohol is very harmful to health. To prevent further damage to the organism, the recommended intake should not be exceeded: adult men should not drink more than two to three units of alcohol per day, and women should not drink more than one or two. For example, a glass of wine has 125 ml of alcohol and about 90 calories 

8. Be active A healthy lifestyle requires at least 30 minutes of exercise a day. 

This doesn't mean you have to go to the gym every day. But you must plan at least thirty minutes of continuous movement every day, such as walking or cycling to work. (If possible) It is important to spend an hour at least two or three times a week engaging in exercise that is appropriate for your overall health. 

9. Watch your body weight.

 Being overweight and obese is the cause of many serious diseases. including coronary heart disease and cancer The most dangerous fat is visceral fat, i.e. the fat located in the abdomen. If you follow all the rules described above. However, being overweight is not your problem, it is good to keep the balance and the bacon at bay. To avoid accumulating excess weight that can be harmful to your health 

10. Get enough sleep. 

An adult's ideal sleep lasts seven to eight hours. Lack of sleep increases stress levels and can lead to metabolic problems. This results in an increased risk of cardiovascular disease. In addition, insufficient sleep weakens the immune system. and causes memory and concentration problems.