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Adding as little as half an hour of moderately intense physical activity to your day can help you avoid a host of serious ailments, including heart disease, diabetes, depression, and several types of cancer, particularly breast and colon cancers.

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Regular exercise can also help you sleep better, reduce stress, control your weight, brighten your mood, sharpen your mental functioning, and improve your sex life. A well-rounded exercise program has four components: aerobic activity, strength training, flexibility training, and balance exercises.

Each benefits your body in a different way. Aerobic exercise is the centerpiece of any fitness program. Nearly all of the research regarding the disease-fighting benefits of exercise revolves around cardiovascular activity, which includes walking, jogging, swimming, and cycling. Experts recommend working out at moderate intensity when you perform aerobic exercise — brisk walking that quickens your breathing is one example.

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This level of activity is safe for almost everyone and provides the desired health benefits. Additional health benefits may flow from increased intensity. Strength or resistance training, such as elastic-band workouts and the use of weight machines or free weights, is important for building muscle and protecting bone.

Bones lose calcium and weaken with age, but strength training can help slow or sometimes even reverse this trend.

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Not only can strength training make you look and feel better, but it can also result in better performance of everyday activities, such as climbing stairs and carrying bundles. Stronger muscles also mean better mobility and balance, and thus a lower risk of falling and injuring yourself. In addition, more lean body mass aids in weight control because each pound of muscle burns more calories than its equivalent in fat.

Stretching or flexibility training is the third prong of a balanced exercise program. Muscles tend to shorten and weaken with age. Shorter, stiffer muscle fibers make you vulnerable to injuries, back pain, and stress.

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But regularly performing exercises that isolate and stretch the elastic fibers surrounding your muscles and tendons can counteract this process. And stretching improves your posture and balance. Exercise regularly. Movement is key to a healthy life. Exercising daily can improve your health in many ways. It can help increase your life span, lower your risk of diseases, help you develop higher bone density, and lose weight. One simple thing you can do is, especially for close distances, choose walking over riding, driving or taking transportation.

You can climb the stairs instead of taking the elevator. You can pick exercises that are easy to do at home or outside that you enjoy. Exercise is about being healthy and having fun at the same time. Also, mixing up your exercises will keep them interesting. Eat more fruits and vegetables. Fruits contain lots of vitamins and minerals. As much as possible, you should consume your vitamins and minerals via your daily diet.

Satisfy your palate with these nutritious fruits: Watermelon, Apricots, Avocado yes, avocado is technically a fruit! Like fruits, vegetables are important for good health. However, when you can, include foods like kidney beans, black beans, asparagus, long beans, green beans, and carrots. Think about your favorite vegetables and how you can include more of them in your diet every day, and pick bright-colored foods.

Fruits and vegetables with bright colors are good for health because they remove the things in our body that damage our cells. Cut down on processed food. Processed foods are not good because 1 most nutritional value is lost in the making of these foods and 2 the added preservatives are bad for our health.

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Many processed foods contain a high amount of salt content, which leads to higher blood pressure and heart disease. Processed foods are anything that is not in its raw form. Breathe deeply on purpose. Oxygen is a vital source of life. You may know how to breathe, but are you breathing properly? Go for brown carbs vs. White carbsare refined grains like white rice, pasta, white bread, crackers, noodles, tortillas, wraps, anything with white flour and breading.

The nutrients have been removed in the production process, leaving them rich in calories but low in nutrients.

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They also cause unhealthy spikes in our sugar levels. Go for brown carbs unrefined complex carbs instead, like brown rice, whole grain, oats, oatmeal not the instant kind , and legumes. These come with nutrients and vitamins intact. Cut down on oily and sugary food, soda and caffeine. If possible, reduce your intake of fast food, French fries, doughnuts, chips, wedges, and deep-fried food.

Not only are they very fattening 1 tablespoon of oil is calories , deep fried food contains acrylamide, a potential cancer-causing chemical. There are better alternatives, such as grilled, steamed, stir-fried, or even raw food. Cutting down on sugary food is better for your health as well. These are things such as candy bars, pastries, chocolate, cookies, cakes, and jelly donuts.

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Not only do they not fill you up, they cause you to want to eat more due to the sugar rush.