8 Healthy Habits for a Healthy Life

Healthy habits should ideally be done regularly and have become part of everyday life. But it's not as easy as imagined. Many of us are hard to make ourselves run healthy habits as doctor recommended.

Here are healthy habits that you can do:

1. Eating healthy foods.

Avoid junk food, fried foods, and other foods that provide a health risk to the body. Expand eating foods rich in fiber, vitamins, proteins, and other substances that are beneficial to the body. Junk food and fried foods typically have contributed in giving bad cholesterol in the body. Unlike the case with vegetables or fruits that actually makes you avoid cancer, coronary problems, and other diseases. Healthy food choices are numerous. So do not hesitate to eat to suit your taste.

2. Regular exercise

The benefits of exercise are no longer questioned in helping the body more healthy. Starting from uncontrolled weight, reduce stress, create confidence, strengthen muscles, and so on. Make exercise a daily habit menu.

3. Maintaining healthy skin

Healthy skin is not as important to you. When untreated skin, you get a slower aging effects. Keeping the skin can be from the outside and the inside. Care from the outside can be done by using a lotion or sunscreen when you are outdoors. Care from within, can by eating fruits and vegetables can maintain skin elasticity. Lots of vegetables and fruits have antioxidants that are beneficial as an "old-delaying substance".

4. Having a regular bedtime

Do not underestimate sleep. Resting the body is able to restore energy, as well as restoring damaged body cells. Sleep also boost immunity and heal the sick. The brain will be easier to concentrate when your body enough sleep. Lack of sleep causes weight gain, affects metabolism, lack of concentration, and mood worsens.

5. Doing hobbies

Hobbies help you release your mind from stress, as well as the effects emmberikan inner satisfaction. Thus, you can manage your emotions and not get stuck in a depression that damage the body.

6. Maintain cleanliness

Ideally, wash your hands with soap and water is done every time you touch a surface containing germs. But germs are everywhere and often we do not have time to find a sink for hand washing. Instead, use a hand sanitizer or wipes. Keep your little bottle of gel containing at least 60 percent alcohol.

7. Breakfast

A perfect morning breakfast containing milk components, protein and carbohydrates. If this is fulfilled, then the body will have the energy to start the day until noon while lowering the risk of obesity or diabetes. If you do not have time, could eat cereal. Do not forget to always read the nutrition label before buying. Cereals must contain about 5 grams of fiber and protein and no more than 200 calories. It would be great if you added a cup of coffee or yogurt.

8. Brushing Teeth

Brushing best done after each meal. But in reality, it is very difficult to do this. To replace it, chew sugarless gum after eating. Chewing sugarless gum will cause increased saliva production so it can clean food particles and neutralize the acid produced by bacteria food. Use a toothpick to clean between teeth. Bacteria often stood in between the teeth and under the gum line, where a toothbrush can not reach.

Healthy Calorie Intake Per Day

What is the standard healthy calorie intake per day? The general standard of calories a person needs is different. Factors that influence such as gender, age, weight, physical activity, physiological conditions (eg pregnant women), and others.

What is a calorie?

Calories are the unit used to express the amount of energy. In general calories for the amount of energy contained in food. Calories can be obtained from the intake of nutrients that contain nutrients, such as carbohydrates, fats, proteins.

What is important to know the calories?

The number of calories in the diet is necessary to calculate energy balance. If the number of calories consumed is less than calories used, the weight will be reduced because the energy from the fat reserves will be used. Conversely, if the number of calories in is greater than calories used, the weight will increase. Excess energy will be stored as fat. The excess fat can increase the risk of hypertension, obesity, heart disease, stroke, and diabetes1. Therefore, calorie intake needs to be controlled to maintain weight and prevent metabolic diseases.

How much intake of calories needed in a day?

In general, men need 2,500 calories per day, while women need about 2,200 calories per day, the benchmark is balanced nutrition. Balanced diet includes diversity food, between carbohydrates, proteinmelalui side dishes, and other regulating substances through the vegetable and animal can buah.Protein such as meat, fish, or eggs, or vegetable protein, such as tofu, tempeh, and beans.

For women, for example if you need 2200 calories per day, calories can be divided into about 20 percent eat breakfast, lunch and dinner 30 percent, and the rest is snack. Snack can be two times, morning and afternoon, respectively 10 percent. The man, the same divisions just needs more caloriesthat is 2,500 calories,

Source Of  Calorie

There are three main sources of calories that can be obtained from foods, such as carbohydrates, fats, and proteins.

a. Carbohydrate

• One gram of carbohydrates is equivalent to 4 calories.
• Carbohydrates are the main energy source for the body.
• Figures Daily Nutritional Needs for carbohydrates is 300 grams. The fiber needs should be met as much as 25 grams per hari3.
• There are several things to consider in choosing a source of carbohydrates, the Glycemic Index. Glycemic index is a number that indicates the potential of a food to raise blood glucose levels. The higher the Glycemic Index value, the faster these foods increase blood sugar levels darah4.
• Examples of foods that have a glycemic index (GI) among other high-sugar, glucose, and sugary drinks. While foods with a low GI are brown rice, pasta, and whole wheat bread. As for foods with low GI provide satiety longer so as to prevent excessive calorie intake. In addition, foods with a low GI will not increase blood sugar levels drastically making it suitable for people with diabetes5.
• Consumption of carbohydrates should not done to excess because glucose levels are too high in the blood can lead to diabetes. In addition, excess carbohydrate is converted and stored as fat in the body.

b. Protein

• One gram of protein is equivalent to 4 calories.
• Protein plays an important role in metabolism and the formation of the human body. Protein is the substance of cells and plays a role in repairing damaged body parts. Protein is an essential nutrient for muscle building as well as supporting role in the body's metabolism and immune system in addition to acting as an energy source.
• Daily Nutritional Requirement Numbers for protein is 60 grams.
• Protein source is divided into two, namely animal and vegetable sources.
• Animal: beef, chicken, fish, eggs, and milk
• Vegetable: beans, tempeh, tofu

c. Fat

• One gram of fat is equivalent to 9 calories.
• Fats serve as energy reserves and protective organs.
• Excess calories from food intake is stored as energy reserves. Therefore, the consumption of carbohydrates or proteins that your body converts excess fat.
• Daily Nutrient Requirements Numbers for fat by 62 grams. The consumption of dietary cholesterol be limited so as not to exceed 300 mg per day.
• Daily fat intake should be considered. Because excess fat intake resulted in the accumulation of fat that lead to obesity and elevated cholesterol. High cholesterol levels can lead to coronary heart disease resulting in death.
• There are two sources of fat, which is fat source of "good" fats and "bad". Expand resource consumption of good fats and reduce the consumption of bad fats because bad fats can lead to the risk of a fatal disease.
• Sources of good fats: fish, vegetable sources like beans, soy, olive
• Bad fat sources: organ meats, fried foods, butter, trans-fat in margarine, fat in meat

Set the calorie intake, it's important. Set the a good balance of calories can help you maintain a healthy lifestyle, a healthy weight and prevent metabolic diseases later in life.

Why is It Important To Eat Healthy? This is the Answer

Why is it important to eat healthy? Eat healthy means we eat a variety of foods that provide the nutrients we need each day to maintain a healthy body, by healthy eating we will feel better, and have energy.

In order to the body function optimally, then you should be able to provide sufficient vitamins and minerals. Provide nutritionally balanced from all food groups. Our inability to sort out and eating healthy foods lead us vulnerable to disease. The body can not optimally perform healing (self healing). This is the reason why the current modern society is so fragile and vulnerable to a variety of diseases.

Healthy food menu consists of a combination of a balanced diet consisting of fruits, vegetables, low-fat milk, high-fiber carbohydrates, or protein sources come from animals or plants.

Benefits of Eat Healthy Every Day:

Eating a healthy food menu every day can bring many benefits. Here are some of the benefits of eat healthy:

1. Controlling Body Weight, Avoid Obesity

By eating healthy you can manage your weight. Uses weight management is to avoid obesity. Obesity can cause a wide range of dangerous diseases such as stroke. Eat healthy can prevent obesity by some way. One, healthy food menu consisting of foods low in calories. Two, in healthy food menu usually contains a lot of fiber which can make full longer. Third, eating healthy foods boost metabolism. High metabolism can help you burn more calories each day.

2. Get Healthier Heart

Healthy food can replace foods containing bad cholesterol, by good cholesterol as such as olive oil. Bad cholesterol is the cause of heart disease from our bodies.

3. Low Blood Sugar Levels

Healthy food is usually lower sugar content so it can avoid having high blood sugar which can lead to diabetes.

4. Disease Prevention

Eat healthy can help you avoid disease. Healthy food, especially vegetables, usually have high levels of phytochemicals. Phytochemicals are substances that can increase endurance. Eating healthy foods each day can prevent heart disease, diabetes, stroke and even Alzheimer's.

Live a better life by eat healthy every day. Eating a healthy food menu every day is a habit that has nothing to lose, by build this habit you can get many benefits. For those who feel tight pants, can start by adjusting the diet healthy eating patterns and forget eating unhealthy food. Balance eat healthy with regular exercise every day for a healthy life.

7 Tips On Keeping Healthy

Always keep the body healthy and fit is actually easy to do. We do not need the expensive cost to stay healthy. Keeping healthy can do by managing our eating patterns and frequently exercise. Keeping healthy is not centered on the body that are considered important, but almost all parts of the limb requires attention, keeping healthy is not difficult if we really want to live healthy, but in reality most people avoid for reasons no time, lazy and do not need treatment because there is no pain complaints.

Here are tips on keeping healthy:

1. Adjust your eating pattern, nutritious and balanced

Choose a menu with nutrition, balanced, and varied. Increase consumption of green vegetables and fruits that contain lots of fiber and nutrients that the body needs fiber. Avoid junk food and processed foods, and reduce consumption of salt and sugar. Reduce foods high in fat, such as butter, margarine, and milk. Better get your intake of natural fats from nuts or seeds. Choose lean meats, low-fat milk, soy milk, yogurt, egg whites, and fish as a good source of protein. One more thing, do not forget breakfast! Because breakfast can support our activities throughout the day.

2. Clean air, healthy lungs

To avoid respiratory distress, breathe clean and healthy air. The trick? No need to look for the mountain air, the morning air is very good for your lungs. Also avoid polluted air, such as cigarette smoke, fumes or dust. Clean the house and work space on a regular basis, including furniture, fans and air conditioning.

3. Drink plenty of water

Water is the best of any drink. Get used to drink 8-10 glasses of water per day. This habit will help maintain the smooth functioning of the kidneys and urinary tract. Strive to drink warm at night and cool water (not ice water) in the afternoon. Also add a little lemon or lime juice. In addition to good freshen up, drink it and help remove toxins from the body.

4. Balance between work, exercise and rest

Working hard without a break is not good for your health. Get used to rest regularly 7-8 hours at night, and do not often stay up or sleep too late. Try to use leisure time for exercise lightly or just relaxes muscles joints. By exercising 2-3 times per week for 30-45 minutes. enough to make the body fit and stamina.

5. Control of brain

The brain, like the body, it needs a rest. Do not give too much weight, because the brain also has a limited memory. Perform leisure activities that make the brain work more relaxed, such as doing a fun hobby, such as painting, reading the latest novel or just listening to music.

6. Go live in harmony

Use common sense! That's the key, do not risk your life by indulging pleasure themselves through poor lifestyle habits and risk. For example, drinking, smoking or using illegal drugs. Try to live in harmony, as much as possible minimize the risk of psychological or emotional stress.

7. Use of nutritional supplements

Only if necessary! Our bodies need antioxidants (beta-carotene), vitamin C, vitamin E, and selenium. All substances needed by the body to increase vitality and prolong life expectancy. To obtain a lot of ways you can do. Besides consume, fresh food, can also consume a lot of health supplements on the market. Instead, use more dietary supplements is recommended as an alternative therapy with emphasis on types of dietary supplements that have been researched and useful.