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7 Simple and Useful Health Tips That Help in Leading A Healthy Life

7 Simple and Useful Health Tips That Help in Leading A Healthy Life

For a healthy life, it is imperative to take care of your body. Keeping a check on your weight is one way of maintaining a healthy lifestyle. Obesity has currently become a major issue for many people. It is important to pay particular attention to one’s diet and indulge in some physical activity. The lifespan of your vital organs such as liver, lungs, stomach, etc. is increased by healthy eating.

A healthy and relaxed life does not just include a balanced diet and exercise, but also a positive mindset. Here are some of the tips for leading a safe and healthy life:

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1. Drinking Plenty of Water

Most people do not drink enough water. Water is crucial for the healthy functioning of our body. About 60 % of the body is made up of water. It is a critical ingredient in carrying out many bodily functions. It helps in removing toxins from the body. Our body loses water all the time through sweating, urine, breathing etc., so it is important that adequate water intake is maintained to ensure that we do not get dehydrated.

Another benefit of drinking plenty of water is that it helps in losing weight. The water fills up the stomach, making you less hungry so you will not be tempted to overeat. Providing a regular supply of fluids to the body makes sure that you don’t gain water weight, due to water retention in the body. The quantity of water your body requires at a time depends on several factors such as humidity, weight, and physical activity. But a person should drink 2.7 to 3.7 liters of water daily.

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2. Getting Enough Sleep

Adequate rest and sleep are essential for a healthy life. When you do not sleep properly, it leads to a lot of health problems. The body performs many healing tasks during this phase. Maximum body fat is also burned during the hours you sleep. When you stay up late nights working or watching movies, you tend to eat more high calorie snacks. Lack of sleep also leads to premature aging.

3. Meditation

Meditating is an excellent way of calming the mind. It has a positive effect on your mind and brings tranquility in your life. A peaceful mind leads to a happy and healthy life. A positive mindset is critical for living a healthy life and meditation helps in promoting the positive thinking.

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4. Exercising

Regular exercising is the key to a healthy life. Physical activity is an essential part of your daily routine because it increases lifespan, helps with weight loss, provides higher bone density and decreases the risk of many diseases. You can join a gym or just pick up your favorite sport and play regularly. Exercising is not just about making your body suffer, it’s about enjoying a healthy lifestyle. You can make exercising fun and exciting by bringing variation.

5. Balanced diet

Having a balanced diet is important. Fruits are a must because they have lots of minerals and vitamins. Eating fresh fruits is an important part of ensuring a healthy meal plan. Vegetables are also as important as fruits. Vegetables and fruits that have bright colors are rich in antioxidants, make sure you include these in your diet.

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6. Stay Away From Processed Food

Eating processed food is unhealthy for our bodies. It is not good for health because food loses its nutritional value after processing and most preservatives added to it are known to cause many health problems. The content of salt is high in majority of the processed foods. This can lead to high blood pressure and heart diseases. Always choose fresh products over processed ones to get the best nutrition.

7. Get Medical Insurance

Having a good health insurance plan is very important. It is reassuring to know that medical bills will be covered in case of an emergency. It helps in providing peace of mind. There are several companies which provide good medical insurance policies which ensure instant medical aid for health care emergencies.

Featured photo credit: comluv.com via comluv.com

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Reference

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