Animation by Health chronicle explaining how you can start a healthy lifestyle.
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How to start a healthy lifestyle
You’ve been telling yourself you want to live healthier, but you have no idea where to start! The good news is that you don’t have to spend thousands of dollars on a private chef and personal trainer to live a healthier lifestyle. It starts with just a few little changes that you build upon day after day.
Sure, there are guys named Fabrice who charge 1000 English pounds per hour to whip your body into shape while wearing spandex, but you can also just go for a 30 minute walk every day to lower your stress, reduce the amount of cortisol being dumped into your blood, and even help you to lose weight. If you walk outside, the benefits are compounded. Experts who’ve gone to prestigious universities have studied the effects of being outdoors and learned it makes us happier, more cooperative, smarter, and retain our memories better, too.
You could also fork over some major cash to have a highly trained nutritionist tell you what not to eat, or you could just make some silly-simple changes like giving up one junk food a week, while replacing it with something better – like leafy greens, vegetables, fresh fruit, nuts, seeds, sprouts, and healthy oils. If you did this every week, by the end of a single year you would have completely transformed your diet.
One of the biggest components to our overall health is mental health. We’re quick to ditch the sugar if we need to squeeze into a dress for a special event, but how much do we take our daily happiness into account? What if you could feel like a million bucks every day simply by altering the neurochemicals in your brain? It’s not hard to do this. Simply increase foods and lifestyle choices that create natural happiness hormones like dopamine, serotonin, and oxytocin. That means you can eat dark chocolate, laugh as often as possible, and add probiotics to your gut to feel like every day is a good day.
Its about time you got down to change your lifestyle. Comment below and tell us – what’s the first step you’ll take ?
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By: Health Chronicle
Title: How to EASILY Kick Start A Healthy Lifestyle FAST!! (For FREE!!)
Sourced From: www.youtube.com/watch?v=Y8HIFRPU6pM
Healthy Pizza I Recipe Rehab I Everyday Health
Let’s face it, everyone loves pizza! However, when it’s loaded with fattening cheese, sauce and toppings, it’s not usually the most nutritious dinner option. Watch Chef Mareya Ibrahim and Chef Jet Tila put their culinary skills to use by making their own unique twist on pizza.
Watch Chef Mareya Ibrahim’s pizza how-to:
Watch Chef Jet Tila’s pizza how-to:
Celebrity and acclaimed chefs, including Laura Vitale, Jet Tila and Aida Mollenkamp compete in a head-to-head challenge to recreate a family-favorite dish, but with a healthy twist!
Everyday Health is your No. 1 resource for health and wellness advice. We make it fun and easy to live a healthier, happier lifestyle. Subscribe now and start feeling better — every day.
Healthy Pizza I Recipe Rehab I Everyday Health
By: Everyday Health
Title: Healthy Pizza I Recipe Rehab I Everyday Health
Sourced From: www.youtube.com/watch?v=qBjNsnT4HD4
Tips for Living a Long Healthy Life
We’re going to take a look at hydration.
An estimated 75% of Americans suffer from chronic dehydration, so you might be time for you to re-evaluate your personal levels of water consumption. According to a research paper from Harvard university, experts recommend that everyone should be drinking between 11 and 16 cups of water a day drinking enough water each day is vital for an abundance of reasons.
It helps keep your joints lubricated delivers essential nutrients to cells all over your body, keeps organs operating efficiently, prevents infections and helps regulate body temperature. That’s why a cold glass of water on a hot day feels awesome.
You could also see additional benefits, such as improved sleep, quality, cognition and mood.
Tip Number Two
Next, we’re going to take a look at nutrition and supplements. Well, we all know to eat our greens and that McDonald’s isn’t the best food for us, but there’s so much more to optimal nutrition than just eating right.
The vast majority of us assume that the same healthy food choices are applicable for everybody and for the most part, it is true, but everyone should take a customized approach. A simple blood test can tell you about your current baselines for nutrients within your body and where changes can be made, the average American diet finds a number of essential nutrients to be lacking.
These areas include calcium, potassium magnesium and vitamins, a c and d. Let’s take vitamin d as an example, it is arguably one of the most important nutrients necessary for health. According to a 2011 study, one billion people worldwide and 41.6 percent of Americans are vitamin d deficient. If you are lacking the vitamin, you could very well be lacking the benefits as well. Vitamin d helps your body fight disease, resulting in a reduced risk of multiple sclerosis, heart disease and the likelihood of developing the flu.
It has also been found to have an impact on mood regulation and potentially improving the symptoms of depression. This is just an example from one nutrient in the body. There are so many more that can affect the way your body operates.
You can add these nutrients into your diet by eating the right foods with a high concentration of the nutrient, or look to take supplements that you can find in the drugstore before deciding. If you want to take any supplements or making drastic changes, please consult a physician.
Tip Number Three
Just like the previous two points on this list. A large percentage of adults also lack sleep, according to the CDC one in three adults don’t sleep enough. The recommendation is that everyone should be getting between seven to nine hours of sleep a night. Having a consistent lack of sleep could lead to potentially the most drastic changes in health versus any other tip.
A lack of sleep contributes to a wide array of health complications and includes obesity, diabetes, high blood pressure, heart disease and mental distress. We’ve all had a bad night of sleep before and no doubt you remember how miserable and difficult it was to operate throughout the day versus one where you get a good night’s sleep.
The culminating effect of these long nights and lost hours is referred to as sleep death, a term that neuroscientist Matthew Walker often refers to. When sleep debt is incurred, it is extremely difficult to make back for every hour of sleep lost.
It can take up to 4 days to fully recover from its effects. When you have night after night of bad sleep, your sleep debt works up a tap where it continues to accumulate and gets away from you. Dr. Walker, believes that this conundrum can shave years off of your life, the best way to prepare for a good night’s sleep is to put away screens two hours before bed and develop a routine that helps you relax, unwind and disconnect from your daily activities is important for getting high quality sleep.
Feel free to experiment and find out what works best for you before bed.
Tip Number Four
Get exercise and stay active. This is broken down into two sections and first one is about cardiovascular exercise.
A lot of people have a misconception that cardio is limited to activities similar to running and cycling, when, in fact, almost any kind of movement can be classified as cardio. That means activities such as walking playing sports dancing and even jumping up and down on a trampoline count.
What these activities all have in common is that they trigger your body to take in more oxygen to maintain energy levels, which, in turn, increases your heart rate. Among several other reactions within the body, getting your heart rate up is essential for strengthening your heart and overall health.
According to the CDC one in four deaths is caused by heart disease, which is why maintaining the health of your heart should be a priority for everybody. On top of that, it can improve your memory, protect your brain against the decline that comes with aging, and it also triggers the release of endorphins within your body.
Endorphins are a natural hormone produced within your nervous system. They are often referred to as the happy hormone because it is known to make people happier. It naturally lifts your mood and is the hormone behind the phenomena of the runner’s heart.
The next segment. We’re going to look at in exercise is resistance, training when it comes to resistance training. It turns out that there’s more than meets the eye that is not just for building strength and looking fit or muscular a study done by Wayne L Wescott states that it may help prevent and manage certain diseases, such as type 2 diabetes by reducing visceral fat and improving insulin sensitivity. It also offers many of the same benefits that cardio offers as well.
His research also proposes that it can increase bone density and help reduce pain associated with back problems, arthritis and fibromyalgia. On top of all that, it can also reverse other skeletal muscular problems associated with aging, the us department of health and human services state that you should do at least 150 minutes of moderate intensity physical activity a week to stay healthy.
The Last Tip #5
The last tip on our list is the importance of personal relationships. A review of 148 studies regarding social interactions found that people with strong and developed social circles are 50 percent, less likely to die prematurely.
And, interestingly enough, it has been found that those who have committed to a life partner on average live three years longer than those who don’t. When you have people in your life that you can discuss problems with you don’t have to internalize the stress. The science states that even just thinking about the people that you care about after going through a stressful event or task, can lead to quicker recovery from the symptoms of stress as well.
In turn, this keeps stress levels lower over time and reduces its long-term impact on your health. On the flip side, loneliness is often a significant predictor of poor health. For a long time, it has been commonly associated with depression and is now even being reported to have an impact on pain, tolerance and immune system dysregulation.
What a lot of people overlook is the preparation and changes influenced by being social being around people can promote several changes to your health, such as personal hygiene, unintentional, peer pressure is another influence when it comes to other health habits, such as exercise, dietary choices and certain Activities that can have both a positive or a negative impact on your health.
There are so many different factors that come into play when it comes to determining what a healthy life looks like for you. The items on this list and the research that the scientists did on these topics are just a few of the most popular health choices of today.
Did you miss our previous article…
Habits of Healthy People – How To Live Longer
Ten habits of a healthy and long-lasting person.. These are habits of people who live a very long life and are also quite healthy. If you can break them down and implement them into your own life, you can be healthier and hopefully live longer.
Is that people who move around for at least thirty minutes a day. Now physical activity has all kinds of benefits, from psychological to physiological to all kinds, even your friendships.
The quality of your friendships can increase just by moving around for 30 minutes. A day because it increases the healthiness of the neurons in the brain. Now I would suggest this 30 minutes of movement is a bare minimum, and if that bare minimum is a struggle, make it something that you enjoy doing like playing a sport. If you like, resistant training, then go do that, if you like walking then go and walk. If you like running, do not go walk. The point is move for at least 30 minutes a day, do whatever it is that’s going to motivate you to move around for 30 minutes a day.
Is that they have a favorite sport. Now, if that is you but you can find one that can get you moving like flag football or playing basketball. When you do this in a church league or some other league maybe with friends it is more enjoyable. Not only that but soon hen you don’t even realize 30 minutes has passed, it’s usually an hour or longer.
They educate themselves about the food that they put in their body now. This is something that a lot of people struggle with, because there’s a lot of myths and bad information on the internet, but what you can do is sort through it. So, just read as much as you can and you’ll kind of start to understand all right.. This is a myth, I don’t need to believe this, This is a bad article, This website gives out horrible information, it’s just something that you do over time. You just have to continually educate yourself about the food, about macronutrients, about calories, even technical stuff like how to build muscle, how to lose weight, those things are important to being healthy.
Is that they have a meal plan. Now this isn’t something that I’ve really implemented in my life, but I do kind of have a schedule and what it is is I have certain meals that I go through my day and I know these are healthy enough. They don’t have any major carcinogens and so I eat them and I generally feel great afterwards. So having a meal plan or at least a meal schedule is something that a lot of healthy people have in their life.
This is a sensitive subject but one everyone deals with. Sex, I know a lot of people might actually get offended about this, but loving intimate sex is what this means not a fling or a weekend thing. It’s just that loving intimate sex produces way more total beneficial hormones in your brain than a weekend fling does. And if you do weekend, flings one-night stands every week, you can start to form an addiction and the dopamine quality in your brain will start to reduce and that can actually become a negative habit that you’ll have to get rid of later. So be in a marriage relationship, form those loving intimate relationships within those bounds.
Drink at least 2 liters of water a day. Carry water around with you, replace consuming pop or soda depending on the part of the Country you are in. So drinking tons of water is something that a lot of healthy people do.
Healthy people are outside a lot, there are different opinions on how much, it varies from two hours to eight hours of sunlight. Use common sense, but your body will begin to produce more nutrients from the sunlight, like vitamin D. Some people can actually start to get depressed if the natural sunlight is taken away from them. It’s called sad or seasonal, affective disorder, so there are proven benefits of having sunlight.
Is that They get at least 7 hours of quality sleep. Now there are all kinds of tips that I could name here to help. You have quality sleep and that’s what’s important because you can have sleep, but if the lights on and there’s a weird noise in the background, you’re not going to have quality sleep, try to Keep the light off, don’t have any caffeine for less than six hours before You go to sleep turn down most of the light. Turn off the TV, computer screen, even on your phone there should be a setting to turn down the brightness.
It’s not recommended to work out or eat an hour before you go to bed, there’s just tons of tips. Seven hours of quality sleep. It will help you become a more healthy plus the other benefit is you’ll probably live longer. Sleep has been correlated to health over many years in many studies, and it’s just I’m not going to doubt that I’m going to get quality sleep and I urge you to do the same.
They meditate frequently, there are studies and have had many testimonials of people who have meditated that it actually improves the quality of their life from handling their emotions better. To improving their sleep quality, to even feeling more peaceful throughout the day, just a couple minutes of meditation right after you, wake up or right before you go to bed can increase.. I think it’s called grey matter in your brain and I think technically it can increase your IQ over time. Now again use common sense, don’t just meditate or ponder anything, meditate on your favorite scripture verse.
Is that they smile a lot. I don’t know if it’s correlation or causation, but they smile a lot, maybe they’re healthy, because they smile or maybe because they smile a lot, because they are healthy.
Put yourself in a lot of situations where you can smile, where you are happy, fulfilled and joyful and just motivated to do stuff throughout the day.
Number one is to move for 30 minutes a day.
Number two is to have a favorite sport/activity.
Number three is to be educated about the food that you eat.
Number four is to have a meal plan or meal schedule.
Number five is sex in a loving and intimate relationship.
Number six is to drink at least 2 liters of water.
Number 7 is to be outside a lot now.
Number eight is to get at least seven hours of quality sleep.
Number nine is to meditate frequently.
The last habit is to smile.
I hope you learned something.. I hope you got some gold nugget of knowledge that you can use to implement in your life to become healthier and maybe even live longer.
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