Habits that help you become a super healthy person
More and more people are living to 100 thanks to advances in medicine, but not everyone lives healthily. Therefore, you should practice the simple things below to improve your health and flexibility.
Have breakfast
According toWebMDThis is important for many reasons. It boosts your metabolism and prevents you from overeating during the day. Plus, studies show that adults who eat a healthy breakfast perform better at work and children who eat breakfast score higher on tests.
If you don't like a big plate at first, snack on a granola bar or a piece of fruit, don't skip meals.
Breakfast is the most important meal of the day. Photo: Love&lemons
According to the National Institute of Nutrition (Ministry of Health), we normally need to eat 3 meals a day: breakfast, lunch, and dinner. After eating, food enters the stomach, where it is mixed with digestive enzymes by the contractions of the stomach. Part of the food is digested in the stomach and then goes down to the small intestine.
The time food stays in the stomach depends on age, gender, physical activity, mental state... but depends mainly on the chemical nature of the food. Carbohydrates stay in the stomach for an average of 4 hours, protein for 6 hours and lipids for 8 hours.
After a night's rest, the stomach is empty. If you don't eat breakfast, it's not good because the minimum fasting time from dinner to the next morning is 10 hours. The stomach always contracts when there is food as well as when there is no food.
When the stomach contracts without food, it will negatively affect the stomach and cause a feeling of hunger. At the same time, when too hungry, low blood sugar makes you easily tired and reduces productivity.
Therefore, we should not skip breakfast to make our body too hungry and should not eat too much during meals, it is reasonable to eat 3 meals a day.
Plan your meals
In the long run, this will save you time and money. Take your time, then sit down and consider your goals and needs. Do you want to lose weight? Cut down on sugar, fat, or carbohydrates? Meal prepping puts you in control. You know what you're eating and when.
To live a healthy and long life, you need to maintain a healthy lifestyle. Photo: Tu Anh
Another plus is that it will keep you from being tempted by donuts in the break room at work.
Drink plenty of water
This can have a lot of benefits for you. Staying hydrated is the most important thing, but it can also help you lose weight. Another reason to drink water is because sugary drinks are linked to obesity and type 2 diabetes. If you don't like plain water, add flavor with slices of orange, lemon, watermelon, or cucumber.
Recent research from the US National Institutes of Health shows that not drinking enough water makes you age faster than your biological age.
Reduced hydration levels have been shown to accelerate biological aging regardless of chronological age, which is measured in years since we were born. It also makes you more susceptible to chronic diseases such as diabetes, heart failure, and dementia.
Take a break to exercise
Don’t just grab another cup of coffee, get up and move. Do some deep lunges or stretches. They’re good for your body and your mind.
Plus, just walking for 30 minutes five times a week can help keep the blues at bay. And if you can't do it all at once, shorter bouts of exercise can help, too.
Cut down on phone and computer usage to socialize with friends
Do you check your email and Facebook frequently? If so, set times when you are not glued to your phone or computer.
When you cut down on screen time, you free up your hands to do other things. Go for a walk, read a book, help your parents prepare dinner, socialize with friends…
When you use your phone less, you will have time to socialize with friends. Photo: Tu Anh
Learn something new
New skills keep your brain healthy. Take up a dance class or learn to paint. Better yet, master a new language. Mental work can slow the signs of aging and may even delay the effects of Alzheimer's.
Don't smoke
If you smoke, quit. It's a big step toward better health. Your body repairs itself quickly. Just 20 minutes after your last cigarette, your heart rate and blood pressure drop. So quit today.
Good night
There are too many benefits to list. A good night's sleep puts you in a better mood, improves your memory and concentration, and helps you learn new things. In the long run, it reduces your risk of heart disease and helps you stay fit.
Aim for 7 to 9 hours of sleep each night. For the best sleep, stick to a schedule of going to bed and waking up at the same time every day.
Muscle training
Strength training helps your body convert fat into muscle mass. That means you'll burn more calories even when you're just lying on the couch. But these exercises can also help you lose weight, strengthen your heart, and build bones.
Do strength training exercises, such as push-ups and weightlifting, at least twice a week.
Take a walk outdoors
A few minutes in the sun boosts your vitamin D levels, which is good for your bones, heart, and mood. Plus, being outdoors means you're more likely to move your body than sitting in front of the TV or computer.
You should go outside, walk, and cycle more instead of sitting in your room watching TV or surfing the phone. Photo: Minh Minh
If possible, choose nature over the street. One study found that people who walked in urban green spaces were calmer than those who walked in crowded areas.
Keep balance
If you are young and active, good balance will help you avoid injury. If you are older, it will help you stay active longer and reduce your risk of falling and breaking bones. No matter your age, good balance means better muscle tone, a healthier heart, and more confidence.
Yoga and Tai Chi are great ways to practice this, but anything that gets you moving, even walking, can help.
Practice mindfulness
You might meditate or just stop to smell the roses on a walk. However you do it, studies show that mindfulness helps reduce stress, ease pain, and improve mood. And scientists are beginning to understand the connection.
One study found that eight weeks of regular meditation can change parts of your brain related to emotions, learning, and memory./.
