How To Live A Healthy Life Even When You're Getting Old


How To Live A Healthy Life Even When You're Getting Old

 Living a healthy live is a very important thing in life. We all know the popular saying  "health is wealth", so we have to do all we can in other to enjoy our health during our very short life. Even if you are the richest person in the world, if you lack good health it would still be a shame. There are many ways to living a healthy life and living life to the fullest, and who doesn't want to live a healthy life as some of the advantages is that it helps you to live longer, we all know that. It makes us enjoy life, there is nothing like good health.

  So in other to help you achieve your goals, we have come up with some list you might want to brush through in other to improve your daily living. So if you've got the time sit back and scan through our list and don't just be a leader make sure you start practicing all this points.

Eat Good Foods

Number one thing you should always know when you want to live a healthy life to to take good care of yourself by eating good foods, don't skip meals as this is a bad habit unless if it's some special occasion which you need to. Making sure you are taking a balanced diet which contains the six classes of food which are

  • Carbohydrates: Carbohydrates gives energy to the body, without them our body could not function very well, examples of carbohydrates food are breads and grain, starchy vegetables and sugar. Yam, cassava and rice are also a good example. Other examples include  Rice, wheat, maize, bajra, ragi, potato, sweet potato, tapioca, banana, sugarcane etc.

  • Protein: Protein is responsible for building up our body cells, it is responsible for repairing our body tissues and cells. Examples of proteins foods you should consider taking are beans(good for the muscles and for growth), eggs, low fat fish and dairy.

  • Fat: Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K. Twenty to 35 percent of your daily intake should come from fat. You should consider taking fish, walnuts and vegetable-based oils, nuts, seeds and avocado.

  • Vitamins: Vitamin C is necessary for the synthesis of collagen, which provides structure to blood vessels, bone and ligaments.Vitamins are very important for body building and our health and should ot be over looked. Examples include citrus fruits, strawberries and peppers. Fol-ate, found in foods, helps to prevent birth defects. Pregnant women or women who plan to become pregnant should speak with their physician about taking a folic acid supplement, the synthetic form of fol-ate, in addition to their diet. Vitamin D helps to maintain calcium homeostasis. It can be found in food sources or synthesized by the sun

  • Minerals: Sodium helps to maintain fluid volume outside of the cells and helps cells to function normally. It also helps in building a strong bone and teeth, a good intake of calcium will go a long way to improve our health and give us a strong body. Keep intake under 2,400 milligrams per day. Potassium maintains fluid volume inside and outside of cells and prevents the excess rise of blood pressure with increased sodium intake. Rich sources include bananas, potatoes and tomatoes. Calcium helps to maintain and build strong bones and teeth. Include three servings of calcium-rich foods per day including milk, low-fat cheese and yogurt.

  • Water: Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also assists in removing waste products from the body.  Water also helps in food digestion, and bowel movement. All beverages and high-moisture foods such as soup and watermelon contain water and count towards your daily water requirement. Adults should consume 25 to 35 milliliters of fluids per kilogram body weight or 2 to 3 liters per day. It may seem strange to include water as a food class, but water acts as an essential solvent for chemicals in the cells, rids the body of waste and helps regulate body temperature. Drinking water is important, but you also get lots of water from fresh food.

  Now that you've know the six classes of food with their examples, you should always consider including them in your meal, in other to make it a balanced diet. You should also keep in mind to consume foods that are moderate in fat, and avoid food that are high in sugar. Also keep in mind to always eat fruit and vegetables as they are highly nutritious.

Good Exercise

 You should set some time for yourself. A daily routine for exercise will help, there have been many proven benefits of exercise as it keeps the body alive, help in blog circulation and body building. Exercise will go along way to reduce the risk of getting some diseases, helps in weight loss, increase lifespan and higher bone density.
  You should also keep in mind to keep to choose exercise you love and go for it, try and spend some few minutes if not hours doing exercise everyday. You should also do exercise that will workout on all part of your body not just the hand or leg. Good exercise helps people in living longer and building a stronger body and even immune system which will help your body in fighting against diseases.
  Don't punish or stress yourself during the process of exercise, it's suppose to be fun and easy, you should always go for exercise you love and you're capable of. You can consider going to the gym everyday or running a particular distance everyday or just jogging around. A simple walk outside might do or normal daily activities like riding a bicycles or car might do.

Avoid Bad Habits 

  Bad habits are not good for our health, it only creates loop holes or vulnerabilities for diseases to easily find their way in. There are many bad habits we involve in everyday of our life. It includes skipping meals, not going to pee when we get the urge (this is not good for the body as it might damage the kidney) . Bad habits such as smoking or drinking will do us a lot of harm than good, you should consider quieting them and if you have a problem with that you can see a doctor or a Councillor. Smoking is bad and can cause liver diseases or cancer, while drinking alcoholic substances can also cause cancer, depression or health diseases. Also avoid eating too much especially forcing yourself to eat more when you are fill(overeating is bad).

Good Hygiene

Good hygiene such as brushing your teeth daily, bathing everyday, wearing good cloths( you should consider putting on some nice cloths that fits your size), Cleaning your feet, a good and nice shave will go along way to help and might also makes you look younger and fresher. washing your cloths, beds-hit, pillow case, underwear's and curtain. Also remember to wash your hands before and after eating and also after using the toilet and remember to drink a lot of water daily. If you can adhere to these personal good hygiene everyday, you will have higher chances of living a healthy life.

Spend Time With Love Once

  When you spend time with love ones, you make yourself happy and also refreshes your mind. This makes you feel alive and happy you have less chances of suffering from depression when you spend your time with love ones. Research shows that you’re at greater risk of heart disease without a strong network of friends and family

Get Out Of Your Comfort Zones

  Try new  things everyday, don't just do the same thing everyday over and over again.By trying new things you are challenging yourself and your brain to adapt to a lot of things. Try to know little things about everything rather than knowing everything about a little thing. Are you the tv type? turn it off for some time, love playing video games? try something else, go without internet for a day or more. This will go a long way to help you live a healthy life as you are preventing yourself from addiction or anything similar.

Good Sleep

A good sleep is very good, our body needs to rest especially after a stressful day, avoid bad habits such as sleeping late or not having enough sleep. A good sleep should last between 7-10 hours everyday. If you are an adult you will need at least 7 to 8 hours of sleep everyday. Children will need more, something between 9-11 hours while teenagers between 9-14  hours of sleep. So you should find your magic sleep time some people like sleeping in the morning some afternoon while some might just differ but as for me i like it in the afternoon so a good sleep will go along way to help.

Meditate

 Meditation helps in developing our brain as it triggers both our mind brain and body. Meditation can help in many ways, it can help prevent depression and make us have a peace of mind. Whether you meditate or just take some quiet time to yourself, being still may help you embrace the moment and appreciate your life. "Being still reminds you that life isn't about racing as fast as you can to get to the end of your to-do list," says James Baraz, a meditation instructor and founding teacher of Spirit Rock Meditation Center, in Woodacre, Calif.

Love Yourself

It's very simple, when you love yourself nobody will tell you to take care of yourself or cherish yourself but if it's the other way round, you might find it difficult doing some basic daily health routines. This will go along way to harm your health especially if you indulge yourself in bad habits such as smoking or heavy drinking of alcoholic substance or drugs.

Avoid Anything Negative

  Avoid any negative thought which may leads to depression or low self esteem. Negative thought doesn't lead to productivity and is not good for our health.

Laugh 

Laughing makes us looks younger and it will go along way to attract people and also makes us feel alive. You can trick or train your brain to always smile or laugh even when you are not happy.  
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