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Everyone wants healthy lifestyle, but it is difficult to maintain good health in the hectic lifestyle we all have. Listed below are a few pointers on how to maintain good health and enjoy a long life. To maintain a good health, you need to do the following things:
- Doing 30 to 45 minutes of exercises regularly. This may include walking, Cycling, running, rope skipping, playing any games (badminton, football and tennis).
- Eating a balanced diet.
- Taking adequate sleep (ideal for 7-8 hours).
Let me now explain each of these points in detail:
Early to bed and early to rise is a good habit. If you start doing morning activities, the sweat your body releases will generate happy hormones in your body, which will in turn act as antioxidant, which will keep your skin youthful. Mostly, people don't know what to eat and what is a balanced diet and what are different types of foods that our body need for maintaining good health. Three kinds of foods are required for proper functioning of our body parts. They are:
Protein
Vitamin and mineral
Essential fats like omega 3 and omega 6
Now, the next question arises as to how to incorporate these foods into our daily diet?
Role of protein
First is, never skip your breakfast.
Take a protein rich diet during breakfast like eggs, fish and cheese. Take the maximum intake of your food for breakfast. The daily intake of protein is calculated with your body weight. For example, if your weight is 58 kg then your body requires 58 grams of protein daily for the proper functioning of the muscles of your body.
Role of Vitamins and Minerals
The Second thing is vitamins and minerals. The food source of vitamins and minerals are fruits and vegetables. If you want to take a maximum number of vitamins, you need to understand the rainbow colours like red, green, white, blue and orange colour fruits. Each colour of fruits has different values. Vitamins and minerals play an important role in proper functioning of the body parts like vitamin D deficiency leads to joint pain. Calcium and vitamin D are essential vitamin and mineral for the proper function of bone and joints. Our body needs 1000 mg of calcium and 600 IU of vitamin D daily for the proper function of our joints.
Intake of essential vitamins and minerals improves our immune system and helps in building stamina. The Strong immune system keeps diseases at bay. Hence help to maintain good health.
Role of Omega 3 and Omega 6 Fats
Third and the most important foods are omega 3 and Omega 6 fats. We need a daily intake of 180 mg of Omega 6 and 120 mg of Omega 3. These are essential fats required for the proper function of heart, liver, joints lubrication and support 27 other functions of the body. Food sources of these fats are ghee, fish, flaxseed, almond, walnuts and other sources too.
There are lots of nutritional supplements available in the market like protein powders, multivitamins and omega 3 and Omega 6 fatty acids. But it is advisable not to take these supplements, as your body may not support these after a specific time frame. One should try and consume these from natural foods as much as possible.
