Being healthy not only means taking care of physical aspects, but also your well-being and mental health are equally important. If you have an appropriate psychological health, you can develop your potential being able to face positively the stressful situations that occur in your life, such as the loss of a loved one. In turn, you can spend and share your time with your family, friends and the surrounding community.
Valuing yourself and accepting yourself is a key aspect of maintaining your psychological health, which will allow you to enjoy life completely. However, if this becomes a fight , your ability to sense, express and manage your positive and negative emotions - especially anger - will be affected. For example, if you have a permanent physical illness, have retired or have been fired, you may feel low-spirited and stressed. These feelings usually happen, but sometimes they develop other more serious problems, such as depression or anxiety. Therefore, having quality mental health will safe guard you from developing these disorders.
Try to follow these 10 tips to feel a physical, emotional and mental well-being:
1. Follow a healthy and balanced diet.
2. Drink sensibly.
3.
Stay active.
4. Rest.
5. Sleep well.
6. Externalize your feelings.
7. Ask for help when you need it.
8. Accept yourself as it is.
9. Be in touch with your friends and loved ones.
10. Smile and laugh.
Follow a healthy and balanced diet
It is no secret that eating a healthy and balanced diet helps you maintain a healthy weight and reduce the risk of diseases such as diabetes, heart disease or a stroke. Food, after all, is the power source of our body. You cannot put diesel in a gasoline machine, so, in relation to this, you should not feed improperly - this will only make you feel bad.
Drink sensibly
Alcohol is a depressive euphoriant and affects brain functions. If you do not drink sensibly, or drink large amounts for a long period of time, you will have the risk of developing mental problems such as anxiety or depression. In addition, you should not take drugs, such as cannabis or ecstasy as they increase the potential risk of damaging the brain.
Stay active
Taking part in regular physical activity helps your brain release the so-called happiness hormones (endorphins), which help improve the feeling of being star. Do what entertains you most, such as a team sport, dancing, cycling or walking.
Exercise like tai chi will also help you feel Effective.Try to be active at all times: people who are unemployed or who suffer from a disease have the lowest self-esteem and are more depressed.
Rest
Negative changes that occur in life, such as the loss of a loved one, divorce, being unemployed or retired can be key to feeling bad psychologically. Sometimes, you may feel that the world is coming and that you are unable to reach a goal. The key is to relax, even meditating, in order to manage emotions and reduce stress levels.
Sleep well
Feeling tired affects concentration, demotivates you and leaves you without energy. This can, in turn, affect mental health, so it is important to get enough sleep to feel rested and feel able to perform daily activities.
Externalize your feelings
Talking to others about how you feel will help you see everything from another perspective. Try to talk with the people closest to you so you can share your problems.
Ask for help when you need it
If you feel you cannot manage on your own, you should not feel guilty or ashamed for asking others for help. Losing a loved one or certain changes that may occur in life are difficult to overcome, so it is important to remember that you can ask for help and the advantages that this entails make a difference when it comes to taking a certain situation.
Accept yourself as it is
There are certain things that can change in your life. Seeing yourself as a worthy person, and not judging yourself with excessive zeal, will help you feel good and maintain an acceptable degree of happiness throughout your life.
In contact with your friends and loved ones
Maintaining good relationships with the people around you will strengthen you, since it is always important to have contact with friends and family, especially in times of need. Even if you have not seen someone for some time, invite him to eat, write him a letter or send him an e-mail.
Smile and laugh
This is simple and simple. Why don't you do it right now?
How To Make Good Healthy Habits
In this article, you will find many good healthy practices to follow in sequence to lead a positive healthy life. Above all else, our health is vital. To have an considerable amount of energy along with having a fit body, without illnesses, are just some of the senses we may achieve to have a feeling of overall happiness. In order for us to achieve healthy living, we need to be able to consistently exercise as well as follow a healthy meal plan. We need to rid ourselves of the words and practices of lazy and lethargic if we are to be truly healthy. Both mental and physical exercise is hard work, and we will need to work at it to remain healthy.
Junk foods are to be avoided at all costs, to make sure we never feel lathargic and dull. If you are over weight, you will probably have a higher chance of all kinds of health problems. By keeping up an optimum body weight, we can lessen the risk of getting some health problems.
Positive thinking can really help when it comes to being and remaining healthy. A great habit to undertake is to stay focused on more positive thoughts and dispel any negative thoughts or emotions. Not only can this assist you in your healthy practice goals but also in life in general, so it is a fantastic habit to take onboard. There are yoga and meditation type class that offer positive thought sessions to help you get rid of some of the negativity.
Consuming healthy foods will become a big part of your new healthier lifestyle. This can consist of a mix of simple foods such as fruits, lean meats, vegetables, nuts and many more. Keep well away from any foods that have been refined.
These days, a bad food diet can be one of the leading causes for a lot of illnesses. This can lead to such illness and disease like diabetes, obesity and cancer, just to name a few. The good news is that just by making small changes in your diet, you can get the benefits of improved health in a short period of time.
Exercising often can help you feel refreshed, especially if you exercise at the start of the day. Not only will exercising put you in a positive frame of mind but it will also make it easier to think and make the right choices when it comes to healthy foods. Some exercise activities to get involved in may include, swimming, cycling, walking, or organised sports. Don’t pick the exercise activities that you will not enjoy.
Also, don’t alter your lifestyle too much while starting. Try to make simple, smaller changes to your lifestyle in order to turn these into regular habits that you can enjoy.
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The Importance of Healthy Foods
Have you ever wondered if nutrition and health are related? Do you think eating healthy is important? Of course! Just as a car needs fuel and constant maintenance to function properly, the human body requires food, exercise and a good mental attitude, to stay healthy and develop its full potential. Hence the importance of a good diet .
Food is necessary in all living beings , both in animals and in Human Beings, and that is why we must have a balanced incorporation of nutrients into our body, which is often referred to as Good Food, its compliance being fundamental for the development of life and different daily activities.
what is a good nutrition?
A good diet means that your body gets all the nutrients, vitamins and minerals it needs to work properly. To do this you must learn to plan your meals and snacks intelligently, so that they are rich in nutrients and low in calories.
It is usually justly linked to Good Nutrition with sports, to a life with exercises since Balanced Diets are usually adopted to be able to supplement these physical activities, while on the contrary the nutritional imbalances are usually related rather to a Sedentary Life and lacking physical exercise
Bad eating habits have contributed to the increase in obesity in the world. According to WHO, in 2014, more than 1.9 billion adults 18 years of age and older suffered from weight. Of them, more than 600 million were obese. Even for those with adequate weight, a nutrient-poor diet is associated with greater health risks, which can cause illness and even death.
Your decisions about what you eat affect your health and how you feel today, tomorrow and in the future.
healthy-cooking-food A balanced diet brings many benefits.
Many people think that eating healthy can only help reduce or maintain weight, but the benefits go beyond. Learning to properly balance our daily meals is necessary because:
• It gives us the vitality and energy necessary for life.
• It helps us maintain an adequate weight, according to age and height.
• Stimulates the immune system.
• Improves sports performance and in general, in any activity we do.
• Delay the aging process.
• It allows us to be active and fit during old age.
• Helps fight tiredness and fatigue.
• Protects teeth and keeps gums healthy.
• Improves the ability to concentrate and possible mood swings.
• Reduces the risk of serious diseases such as heart attacks, certain types of cancer, diabetes in adulthood and gallbladder diseases, among others.
The basics for healthy eating.
• Low in fat
The nutritionists agree that eating less saturated fat, in fried foods, butter, cream, margarine and oils is a way to make a healthy diet and lose weight. Reducing consumption is particularly important for the heart.
• Carbs and starches
We have forgotten how important rice, pasta, potatoes, bread and cereals are for our health. Previously it was believed that starch was harmful, but today it is known that it can become as important in a proper diet, such as fiber.
• High fiber content
Although sometimes we don't like it, fiber keeps our digestive system moving and helps lower cholesterol, prevent gallstones, bowel cancer and keep our weight under control. Fiber is found in cereals, in brown rice, barley, lentils, beans and vegetables.
• Vitamins, minerals and antioxidants
Vegetables, fruits and grains contain a lot of vitamins and minerals that work as antioxidants. Numerous studies show that people who eat a lot of legumes and fruits have lower rates of heart disease and cancer.
• Moderate sugar consumption
Sugar in modest amounts adds flavor and is a useful fuel for active people. However, consuming it in excess adds unwanted kilojules and can displace other more important foods. In chewable form, sugar can also cause tooth decay. .
• Little salt
The modern diet is loaded with salt and this is harmful to the heart. 75% of total salt intake comes from daily commercial foods; therefore it is imperative to buy products of reduced salt or without added salt.
By deciding to change habits and take steps to eat better, you will be providing your body with the nutrients it needs to stay healthy, active and strong. Making small modifications to your diet is simpler than you imagine. The important thing is always to document yourself properly and approach an expert to avoid decompensations that are worse in the long run.
What can I do to eat better?
- Have breakfast every day.
- Drink more water instead of soda or fruit juices that contain too much sugar. Try to drink at least 3 liters of water each day. Add a piece of lemon, lime or orange to give it more flavor.
- Eat at regular times and avoid skipping meals or replacing a meal with a high-calorie and fat snack. If you are starving between meals, eat a healthy munch.
- Keep snacks low in fat and calories in your home, work, or car to prevent hunger and avoid eating too much.
- Eat a variety of fresh, canned or frozen fruits and vegetables of different colors every day. Vegetables of different colors provide different nutrients. Choose dark green leafy vegetables such as chard and spinach, and red and orange vegetables such as carrots, purple cabbage, red peppers and tomatoes. Sweet potatoes, strawberries, blackberries and papayas have a lot of flavor and provide many nutritious substances and few calories.
- Choose whole or cut fruits more often instead of fruit juices. The juices have little or no fiber and add too much sugar.
- Add vegetables to your favorite stews, sauces and soups.
- Eat the foods you like but eat small amounts of foods with a lot of fat and calories, for example ice cream, and see how many times you eat them.
- Read the "nutritional facts" on the labels to see the amount of fat and calories contained in the portion listed.
- If you eat fast foods, try not to eat them every day and avoid eating large amounts of this type of food.
- Many restaurants serve too much food. To control what you eat while enjoying, take some food home to eat the next day.
- In addition to improving how and what you and your family eat, you can also make some small changes when cooking.
Tips for healthy cooking
- Before cooking, always remove the skin from chicken and turkey, and cut the excess fat from the meat.
- Try to make more soups, especially those with carrots, potatoes, red and black beans and other vegetables or legumes that you like.
- Prepare your baked, grilled, grilled, or steamed chicken or fish dishes instead of frying them.
- Use healthy oils such as olive or canola oil instead of butter or butter.
- Use only the egg whites and not the whole egg when baking or making egg tortillas.
- Cook and eat meals with less salt. Use low-salt broths or citrus juices to flavor foods.
- Add herbs and spices to season your meals instead of using creamy, fatty, or salty sauces.
- Chill the soups and sauces and with a spoon remove the fat that forms on the surface before reheating or eating them.
- Use a "spray" or vegetable spray to saute and bake, to prevent cakes from sticking to the molds.
- When your food is cold, dry it with paper towels to remove excess fat, before serving.
- Quick breakfast ideas
- Low-fat yogurt with fresh fruits like strawberries.
- Fresh or canned fruits (in its own juice).
- Ideas for low-fat snacks
- Whole wheat toast and low fat or skim milk.
- Cereals with low sugar and not covered with sugar.
- Smoothies made with fresh or frozen fruits and with mint or other herbs that you like.
