EAT HEALTHY AND STAY FIT

               

1 – MAKE SMARTER FOOD CHOICE:

To live longer and have a happy life you must eat healthy and stay fit.

Your metabolism slows down when you get older. Choose food packed with nutrients you need. To get calcium for bones, increase low fat fairy. Eat colourful fruits and dark leafy green vegetables. Reduce empty calories from sugary drinks and sweets.

 

2 – START HEALTHY HABITS:

You might not have a healthy habit of exercise in your 30s and 40s, don’t worry, you can start it now. It is never too late to start a good habit. Changing your life style, exercising  and eating  healthier can still make a big difference. You can lower your risk of bone fractures, heart problems and other diseases.  You can make yourself healthier and more fit now than when you were in yours 30s and 40s.

 

3- EAT LOTS OF FRUITS AND VEGETABLES:

Fruits and vegetables are good source of vitamins and minerals including vitamin C and potassium. These are excellent source of dietary fibre which helps to prevent constipation and maintain a healthy gut. This solves other digestion problems. A diet rich in vegetables and fruits can lower risk of heart disease and blood pressure, have a positive effect upon blood sugar and lower risk of eye. Eating non starchy fruits and vegetables like pears, apples and green leafy vegetables promotes weight loss. Eat a variety of coloured vegetables and fruits to give your body the mixed nutrients it needs.

 

4- STAY HYDRATED:

To stay energized and have your best workout, it is important to stay hydrated. A person does not want to grab just any thing for hydration purpose. For example, electrolyte loaded athletic drinks can be an unnecessary source of calories. Unless you are exercising more than an hour, drinking water is usually good. But in case of high intensity exercise for a long duration, one can go for regular sports drinks.

 

5– EAT HEALTHY FISH:

Fish is packed with nutrients and protein that can reduce risk of heart problem or stroke. The American Heart Association recommends eating fish at least twice in a week as a part of a healthy diet. Fish is a low fat high quality protein and is also filled with Omega- fatty acids. Fish is also rich in calcium and phosphorus . Our body does not produce Omega-3 fatty acids. We must get it from the food we eat. Omega-3 fatty acids are especially high in fatty fish. Some of them are Salmon, Sardines, Tuna and Mackerel. Omega-3 fatty acids reduce the risk of heart diseases by lowering blood pressure. It helps in maintaining a healthy brain and good vision. Also it prevents inflammation and reduce the risk of arthritis.

 

6– REDUCE STRESS LEVEL BY STAYING FIT AND HEALTHY:

It undoubtedly very stressful in the modern world we live in today. People having a healthy life style have been proven in clinical studies to have lower levels of stress and anxiety. A person affected by any kind of addiction, a healthy lifestyle filled with exercise and proper food can limit his desire for addictive substance. When a person exercises regularly and takes healthy food, he will usually find him looking and feeling better leading to a rise in his confidence which results in lowering stress level.

 

7- OUTSIDE FOOD OCCASIONALLY:

Don’t think that your diet must be “all or nothing”. Eating well does not mean that you must worry about eating healthily all the time. A good diet allows for treats occasionally. Think about how often you consume food and drinks prepared outside home. If you are doing it regularly, then consider cutting back and focus more on vegetables, fruits, cereals and milk with reduced fat. Your aim should be to eat healthy and stay fit.