Simple Lifestyle Changes To Stay Fit For Life
Simple Lifestyle changes To Stay Fit
Lifestyle changes are a lot more important than anything and even more important than hormone supplementation in helping you stay fit and youthful. So, let’s discuss the most helpful lifestyle changes. This is good advice for men and women of any age who are trying to hold back the clock.
Drink two herbal tea a day (antioxidant-rich)
Antioxidants are substances that neutralize free radicals, that damage the body and are thought to play a significant role in the ageing process. Most fruits and veggies contain a good amount of antioxidants, as do many herbs. If you’re a coffee or tea addict, you might consider replacing two cups of coffee or tea a day with herbal tea. Good research suggests that rosemary, bee balm, lemon, peppermint, sage, spearmint, savoury, and thyme contain a significant level of antioxidant.
Eat a salad with every meal
They are a variety of domestic salad vegetables, such as spinach and chicory. Green leaves are full of antioxidant nutrients that help protect you from heart disease, cancer and other degenerative diseases that tend to come as we age. Usually, the greener the leaf, the more antioxidants it contains, so fills up those dark, leafy greens.
Eat one or two Brazil nuts daily
The average brazil nuts contain more than the daily value of the antioxidant mineral selenium-70mcg. Selenium is an essential mineral which helps in proper cognitive function and fertility.
Eat a handful of sunflower seeds, along with other nuts
If you want to opt for nuts and seeds, sunflower seeds are one of the better sources of vitamin E. These seeds are available at low cost. Vitamin E is needed for collagen growth and it also helps to heal skin inflammation and scarring.
Eat one broccoli spear, carrot and celery stalk daily
They are all high in fibre. Broccoli and carrots are also high in beta-carotene, the powerful antioxidant that the body transforms into vitamin A. Celery is high in apigenin, which helps in dilating the blood vessels and may help prevent high blood pressure.
Consume a fruit smoothie a day
Take any fruits that appeal to you-apples, oranges, bananas, grapefruit, melon or berries- and run them through a blender. Don’t use a juicer, which extracts just the juice by separating it from the fibre. Instead, use it; it’s great for the digestive system. If you like to add some fat-free yoghurt and cinnamon. Or make a fiveade by blending one diced apple, two diced carrots and a diced section of one lime and one grapefruit with some water.
Replace one meal of non-veg with that of vegetarian dishes. One of the most loved dishes is guacamole-mashed avocado. You can spice up your guacamole with spices, onion, hot chilli peppers, garlic, tomato juice and lemon juice and sprinkle it with chopped nuts such as hazelnuts, pistachios, cashews, peanuts or brazil nuts. All these nuts are rich in monounsaturated fatty acids, with beneficial fats which are good for your heart, and gives the healthy glow to your skin. ( Anyone who are overweight, should forgo the nuts, which are high in calories.)
Use olive oil. Many vegetable oils are polyunsaturated oils. Olive oil is monounsaturated oil. Using monounsaturated oil increase good cholesterol in your body while decreasing the production of cholesterol is a lot better for you. In salad replaced other oils with olive oil.
Eat lots of fruits and veggies. Also eat lots of herbs, legumes, nuts and spices which are more nutritious than all the junk we consume today.
Make a habit of a walk every day. Daily take a vigorous half-hour walk, well protected from sunlight (UV radiation). Use the time to unwind and explore the natural world.
Let’s look at some don’ts to go with the dos.
- Don’t smoke.
- Don’t drink alcohol. Give your liver a break from alcohol every now and then. Your liver needs to work hard to clear alcohol, medications and environmental pollutants from your body; it will appreciate getting a healthy diet which does not increase its workload.
- Don’t be a dietary faddist. It’s never a good idea to diet in just a couple of foods, even fruits or carrots. Vary your diet, your food sources, your mode of preparation and even keep a watch on the company when you dine.