Vergi işi Qrup: 201 Fənn: Xarici dildə işgüzar və akademik kommunikasiya
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Sərbəst iş Ad: Elnarə Soyad: Şixəliyeva Fakültə: Maliyyə - iqtisad İxtisas: Vergi işi Qrup: 201 Fənn: Xarici dildə işgüzar və akademik kommunikasiya Mövzu: How to live a healthy life Müəllim: Çobanzadə Aygün 14 Steps to a Healthy Lifestyle It’s a common myth that getting fit is only about eating healthy and exercising. In reality, creating a healthy lifestyle and maintaining it isn’t about just those two factors—it’s also about being able to keep a positive attitude, strong mental health and a healthy self-image. Although there is a ton of advice out there on how to achieve a healthy lifestyle, here are some key factors to keep in mind: 1. Drink more water. Most of us don’t drink enough water every day, but it is essential for our bodies to work properly. Water is absolutely necessary for carrying out our bodily functions, removing waste, and transporting nutrients and oxygen throughout our bodies. Since water is expelled every day through urination, bowel movements, perspiration and breathing, we need to replenish the amount of water in our bodies constantly. The amount of water we need depends on a variety of factors, but generally an average adult needs two to three liters a day. A good way to tell if you are getting enough water is by your urine—which should be either colorless or pale yellow. 2. Get enough sleep. When you don’t sleep, You tend to eat more. Usually only junk food. 3. Exercise. Not just a few times a week, but every day. By moving your body in some way for 30 minutes a day, you will lower your risk of disease, create higher bone density and potentially increase your life span. 4. Eat more fruits and vegetables. All fruits and vegetables carry vitamins and minerals, components essential to your health. It’s suggested that we consume 5 servings of fruits and vegetables per day to maintain health. 5. Eat the rainbow. Pick brightly-colored foods in the produce aisle. These are high in antioxidants (antioxidants remove free radicals in our body that damage our cells) and make a more appealing plate. Here are a few examples to look out for: • White (Bananas, Mushrooms) • Yellow (Pineapples, Mangoes) • Orange (Oranges, Papayas) • Red (Apples, Strawberries, Tomatoes, Watermelons) • Green (Guavas, Avocados, Cucumbers, Lettuce, Celery) • Purple/Blue (Blackberries, Eggplants, Prunes) 6. Cut down on processed foods. Processed foods are simply not good for you. Most nutritional value is lost in the making of processed foods and the added preservatives are bad for our health. These foods contain a high amount of salt, which leads to high blood pressure and heart disease. In general, the more ingredients on the label, the more processed the item. 7. Avoid negative people in your life. A positive mentality is key for a healthy life. You don’t need negativity in your life. If you feel that a person or friend is negative, just let him or her go. 8. Avoid negativity within yourself. You don’t need negativity from yourself, either. Let go of all negative thoughts within yourself. Overeating tends to happen when one feels unhappy, so by staying in a positive state of mind, you cut out an unhealthy dependence on food to be happy. 9. Avoid trigger foods. These are foods you can’t put down after one bite. Everyone’s trigger foods are different, but typically they consist of candy bars, chocolate, chips, cookies, or anything with high levels of refined sugar, salt, fat or flour. 10. Take your time eating. Your brain, not your stomach, is the organ responsible for feelings of hunger and fullness. If you take your time during meals and eat more slowly, you allow your brain adequate time to send the “full” message to your stomach and allow your food to be fully ingested. Don’t rely on a clean plate to tell you when it’s time to stop eating. 11. Prepare your meals. When you prepare meals yourself, you control exactly what goes in to them. This makes it easier for you to make the right healthy choices for your body. 12. Move toward low calorie and low fat alternatives. There are many low-fat or non-fat alternatives readily available in all grocery stores. Try switching your full-fat pantry staples for low-fat versions over a period of time. 13. Stop smoking. Smoking is bad, period. If you’re a smoker, quit for better health—not just for yourself, but for your family and friends. If you don’t smoke, stay that way. 14. Have healthy snacks on hand. Eating small meals throughout the day is good for your metabolism, but eating the right things is what matters most. When turning to snacks during your day, look for things like fruit, salad, or freshly squeezed juices not from concentrate. These are nutritional and won’t give you a sugar crash. Ever wondered about changing your life for the better? Maybe you're interested in losing weight, being more active or just feeling healthier. To live a healthier life you'll most likely need to make some adjustments in a wide variety of areas. Being "healthy" is based on many things including: your genetics, diet, exercise routine and lifestyle choices. Since you cannot control your genes, making changes to items you have control over can help lead to a healthier lifestyle. Focus on making small changes to your diet, exercise and other lifestyle factors to help make you healthier. Make an appointment with your doctors. One key to improving your health and maintaining it is regular doctor visits. These health care professionals will help support your desire for a healthier life. They'll also be able to tell you if you need to start or stop anything in order to have a healthier life. Visit your primary care physician. Talk to him about your current health condition and if there is anything they'd recommend to help you live a healthier life. Also visit your dentist. It's typically recommended to go twice a year just for a check up. This is another important visit you shouldn't overlook. Visit any other doctors you may need. For example: OB/GYN, allergist or endocrinologist (a doctor who specializes in hormones) Take some measurements. There are a few ways to check on your health status without a doctor. Measuring your weight and overall size can give you some insight into whether or not your body is healthy as well. Weigh yourself. Note your weight and compare it with national standards for ideal body weight. This will tell you if you're close to a healthy weight or should consider weight loss. Measure your waist circumference. Another way to interpret your weight and health is by measuring your waist circumference. A large waist may mean you have a high amount of visceral fat which could be dangerous to your health. Men should have a waist circumference less than 40" and women should be less than 35". Also figure out your BMI with an online calculator. Again, this is just an additional method of letting you know whether or not you're at a healthy weight. If many of these measurements are too high and you feel you might be overweight or carrying too much weight, this can be a part of your life you work on so you can be healthier. Start a journal. Keeping a journal is a great way to start your healthier life. You can take notes, write goals, track your goals and even keep a food journal. These items will help you figure out what you need to do and motivate you to meet those goals. You might first want to start taking some notes on any information you get from your doctors or track your weight, BMI or waist circumference. Also jot down notes about what goals you have and how you think you're going to live a healthier life. It'll take some brainstorming and thinking about all the different aspects of your life you want to change to be healthier. Take notes on your food choices in your journal as well. Studies show that those who journal their food regularly stay on track with new diet patterns for longer. Build a support group. A support group is a great part of a healthier lifestyle. They not only can provide support for your goals but also are a support to your mental and emotional well-being. A big part of a healthier life that often gets overlooked is your mental and emotional health. A support group doesn't have to just be there to cheer you on, but be a good friend. Ask friends, family members or co-workers to join you on certain goals. Maybe others want to lose weight, eat healthier or exercise more. Studies show that those people who have a support group are more likely to meet their long-term goals. Yüklə 59,26 Kb. Dostları ilə paylaş:
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