You are what you eat

You are what you eat

An Apple A Day Keeps The Doctor Away

7 keys to help live long and healthy life

Belarusian cuisine

Our world is very fast. It’s getting faster and faster. People don’t have enough time for doing important things. This also includes cooking and eating food. Fast food is easy and very convenient. It takes less time to get it and many people like its taste. But fast food is highly unhealthy and can never give the nutrients and vitamins of a healthy home-cooked meal. Fast food is inexpensive because it is usually made with cheaper ingredients such as high fat meat, refined grains, and added sugar and fats, instead of nutritious foods such as lean meats, fresh fruits, and vegetables. It doesn't provide any benefits to the body and the harm it causes to the health is numerous.

A balanced diet means eating a variety of foods from all the food groups daily, in the recommended amounts. There are five main food groups that provide all the essential nutrients your body needs to function properly and stay healthy. These include: Grains: including bread, breakfast cereals, rice, pasta, noodles, quinoa. Proteins: foods, including meat, fish, poultry, eggs, nuts, and legumes (such as dried peas, beans, lentils and chickpeas). Vegetables: such as cabbage, spinach and broccoli carrot, sweet potato, and pumpkin. Fruits: including apples, bananas, berries, grapes, melons and oranges. Dairy products: including milk, cheese, butter and yogurt.

1. Exercise Everyday – This is one of the most vital keys to live long and healthy life. Exercising on a regular basis is not only beneficial for your physical health but also for your emotional well-being. Regular exercise strengthens your body, helps to release endorphins which in turn relaxes you, reduces pain, elevates your mood and makes you feel happy. You must perform a combination of strength training exercises, cardiovascular exercises or aerobics and flexibility for better results. This will help increase your heart rate, improve blood circulation and also work on your endurance. Try to exercise for a minimum of 30-45 minutes every day. 2. Watch Your Health – There is an old saying that prevention is better than cure. Taking preventive care against any health problem that you might be prone to or you may have developed, is the key to living a long and healthy life. Take in consideration familial tendencies, lifestyle factors and also environmental hazards which influence your health risks. Make sure you have your regular health checks, investigations and follow-ups as advised. Do not skip your doctor’s appointment and remember to ask about any queries you have during your visit. 3. Avoid High Risk Behavior – High risk behavior can lead to accidents or mishaps which is a common cause of head and spine injury. By being careful in your everyday life and living cautiously, you can increase the quality of your life and also live longer at the same time. Protecting yourself from injuries is an important key to enjoying a long life. Always drive your vehicle carefully while obeying speed limits and wearing your seat belt at all times. Follow safety rules while on road, or during sports, swimming and adventure activities. Wear proper clothing and safety gear when indulging in any sports; especially the risky ones such as rock climbing, skydiving, snowboarding, skiing and horseback riding to name a few. 4. Eat Right Everyday – Eating the right kind of foods is yet another key to live long and healthy life. Remember that your daily diet must contain good amount of protein, which gives you strength and also upholds the body’s healing capacity. Meat and animal products, lentils, quinoa, nuts and beans are some of the best sources of protein. Include 2- 3 servings of fresh fruits and vegetables, especially green leafy vegetables, as they offer great health benefits. It helps to reduce the risk of several severe diseases, helps you stay fit and boosts the immune system to a great extent. Reduce intake of fat and sugar in your daily diet and focus on getting all the minerals and vitamins from the food you eat. If you are deficient in any vitamin or mineral, supplements for the same may be considered. Also drink at least 10 to 12 glasses of water every day to cleanse your body and free it from harmful toxins and chemicals. 5. Reduce Stress – Taking too much stress and tension in your daily life will not only increase your risk of various health problems but also hold you from living long and healthy life. Stress not only affects your health, but also your performance, behavior and your relationships. Managing stress to be healthy and happy is the key to enjoying a long life. Get a minimum of 7 to 8 hours of sound sleep every night as it helps you to stay calm during the day and helps you fight stress too. Pursue a hobby of your choice, to stay away from things that depress or stress you. Also, practice yoga and meditation at least 3 to 4 times every week to reduce stress. 6. Stay Happy – Staying happy is one of the most important of the 7 keys to enjoying a long life. The best way to stay happy is to do things important for you and have an aim in your life. It is good to involve in purposeful activities to feel self-worth and positive. Engaging your brain in creative activities can keep stimulating your brain, while connecting with people can add value to your life. If you are happy and emotionally strong, you will start enjoying a long healthy life. 7. Lead a Healthy Lifestyle – A healthy lifestyle is an essential key to live long and healthy life. The first step is to stay away from toxic substances such as chemical fumes, asbestos, pesticides and pollutants as all of these increase the risk of health problems. If you work in an environment which requires you to get exposed to any of these toxic substances, you must wear protective clothing and safety masks or gears as need be. Other factors to consider is to drink only occasionally or to limit your alcohol intake to one drink per day, completely avoid smoking and an absolute no to recreational drugs. A healthy lifestyle includes planning a healthy routine, which includes a balance of healthy food, activity, adequate sleep, reduced stress, proper rest and relaxation.