7 Interesting and important tricks to lead a healthy life

7 Amazing and simple tricks to be healthier

Life expectancy is increasing in advanced countries thanks to advances in science and awareness of the need to lead a healthy lifestyle. There are no magic formulas that will make us live better and longer, but there are certain habits that we can do to avoid the onset of cardiovascular disease and cancer, which are two of the leading causes of premature death.  We have 7 interesting and important tricks to lead a healthy life.

The lifestyle we have has a clear impact on our health. To lead a sedentary life, the consumption of alcohol and/or tobacco or the diets rich in fats are risk factors that can favor the appearance of diseases. On the contrary, eating a healthy and balanced diet and exercising carries great benefits for our body.

Many studies have highlighted the importance of leading healthy habits to prevent cardiovascular disease and some types of cancers. That is why it is very important to know the concrete things that can help us to take care of our health and reduce the risk of suffering from diseases.

Changing to a healthy diet and quitting smoking are actions that have immediate positive effects on our health. Following a series of simple tips, we can reduce the risk of having cancer or cardiovascular disease in half, so it is a topic to keep in mind if we want to stay healthy. It is never too late to change our habits of life, so be eager to lead a healthy life and soon you will notice the positive effects.

The following are the main guidelines for leading a healthy life:

  1. Exercise
  2. Control cholesterol
  3. Check blood pressure
  4. Learn to eat well
  5. Keep your weight at bay
  6. Reduce sugar consumption
  7. Eliminate tobacco from our life

Exercise:

We all know that exercise is very good for our health. It allows us to stay in shape, avoid overweight problems, reduce stress, improve mood, strengthen and tone our muscles and improve motor coordination, among other benefits.

Control cholesterol:

It is the only way to have an assurance that our arteries will not block, which could have very negative consequences for our health. It is important that the cholesterol level does not exceed 200 mg/dl, especially in those people who have a hereditary gene that causes them to produce too much bad cholesterol.

To keep cholesterol at bay it is vital to avoid saturated fats and increase the consumption of foods low in cholesterol. It is also essential to exercise and avoid being overweight.

Check blood pressure:

Having high blood pressure is one of the main risk factors for coronary heart disease. Hypertension can have serious consequences for our body, because it causes blood to flow through the arteries very strongly, affecting all our vital organs.

This chronic disease is known as the “silent epidemic of the twenty-first century” since it usually has no symptoms, but which, if left untreated, can lead to myocardial infarction, hemorrhage, stroke, kidney failure, and blindness. Hence, periodic monitoring is vital, since it is the only way to detect the existence of hypertension in its initial phases and establish an appropriate treatment.

The best way to control stress is to eat a low-salt diet, avoid being overweight, control stress and anxiety, keep fit with regular exercise, and limit or eliminate alcohol and tobacco use.

Check blood pressure:
Image source:Google image

Learn to eat well:

Diet is the risk factor that causes more deaths and disabilities in the world, according to the largest study of diseases, accidents and life expectancy so far. It is recommended to reduce intake of unhealthy fats, high cholesterol foods, sugars and the partner, on the contrary, to increase consumption of foods rich in fiber and lean protein, in addition to fruits and vegetables. Also, fish should be taken at least twice a week.

Keep your weight at bay:

If we follow the above tips, we will be avoiding the problems of overweight and all associated diseases, such as diabetes, hypertension, heart problems, and some cancers.

If our Body Mass Index is greater than 25, we should be on a diet as soon as possible, since the risk of cardiovascular problems increases significantly.

Reduce sugar consumption:

Having diabetes substantially increases your chance of having a heart attack or stroke. Hence, it is important to prevent the onset of this disease by always controlling the level of sugar in the blood, even being young people.

To reduce the level of blood glucose, you should reduce the consumption of simple sugars (sweets and soft drinks), exercise regularly and take the medication if it has been prescribed by our doctor. A healthy blood sugar level helps us protect our major organs, so we will live longer and better.

Eliminate tobacco from our life:

Although you comply with all the above advice if you smoke you will be throwing all the work by land. Tobacco causes millions of deaths a year in the world. The harmful effects of tobacco are innumerable: it damages our circulatory system, motivates the appearance of clots in the blood, and raises the risk of suffering aneurysms and diseases of the heart, besides being one of the main risk factors for cancer.

 

9 Tips to Prevent Cancer

9 Tips to Prevent Cancer

If you want to prevent cancer or cancer recurrence having healthy lifestyles is the key. By following these tips you can improve your quality of life. Scientists are studying different ways to prevent cancer and it has been shown that nutrition plays a key role in prevention as well as cancer development. In this article, we give you some tips to prevent cancer.

9 tips to prevent cancer are given here:

  1. Maintain a healthy weight
  2. Get regular physical activity
  3. Have a healthy diet
  4. Decrease your sugar intake
  5. More fish and less meat
  6. Limit consumption of alcohol and tobacco
  7. Decrease your salt intake
  8. Store food properly
  9. Medical checkup

1. Maintain a healthy weight:

This is one of the most important points to reduce the risk of cancer. Ideally, maintain a normal Body Mass Index (BMI) between 18.5 and 24.9 kg / m2. BMI is the relationship of weight to height and is an easy and quick indicator to identify if your weight is healthy according to its structure.

To calculate your BMI divide your weight in kilograms between your heights in meters raised to the square. And remember, fat accumulated at the abdominal level increases the risk of cancer and other diseases like diabetes, high cholesterol, and heart disease.

2.  Get regular physical activity:

It is recommended to do at least 30 minutes of exercise a day to have good cardiovascular health, however, if you should lose a few pounds, increase to 60 minutes of exercise a day. Increase your time progressively in order to improve your fitness and gain greater benefits.

3.  Have a healthy diet:

Consume 5 servings of fruits and vegetables a day. Variety is the most important since the nutrients that the broccoli has does not have an apple, for example. The color is indicative of the sources of nutrients you have, so try to include vegetables and fruits of red, orange and dark green in your diet.

Prefer complex carbohydrates and avoid refined flours. Complex carbohydrates like legumes, whole grains, fruits, and vegetables contain more fiber, vitamins, and minerals, so they are more nutritious. Refined flours tend to raise blood sugar levels, generating more anxiety and alterations in insulin levels, which stimulate the accumulation of body fat. For this reason, the ideal is to avoid all refined and high in sugar, such as white bread, white rice, pasta, biscuits, pastries, etc.

4.  Decrease your sugar intake:

Sugar not only exists as table sugar but is present in beverages, soda, biscuits, muffins, etc. It is the food that contributes most to weight gain, and being overweight is a risk factor for cancer.

5.  More fish and less meat:

Some studies have shown that red meat increases the risk of cancer. Limit red meat consumption to 2 times a week and include more fish in your feed. Avoid consumption of processed meats and sausages.

Get regular physical activity
Image source: Google image

6.  Limit consumption of alcohol and tobacco:

It is recommended to limit alcohol consumption to 1 alcoholic drink per day for women or 2 for men. An alcoholic beverage equals any of the following. If you smoke avoid it, as tobacco increases the production of free radicals in the body, which are harmful molecules.

7.  Decrease your salt intake:

Sodium is necessary for proper functioning of the body, but excess increases the risk of diseases such as hypertension, cardiovascular disease, and cancer. Sodium is present in many other foods such as sausages, canned foods, fast food, processed foods, soups, condiments such as consomme, cubes, sauces, dressings, etc.

8. Store food properly:

When food, especially cereals and grains, are stored at room temperature mold is formed, and it can produce a toxin called aflatoxin. Research indicates that it is one of the strongest potentiators of cancer. For this reason, store the food in containers with a lid and in the case of rice, pasta, breakfast cereals and bread, you can store them in the refrigerator, so they will last longer.

9.  Medical checkup:

Screening for various types of cancer-such as skin, colon, prostate, cervical, and breast cancers-can increase your chances of discovering cancer early when treatment is more likely to be successful. Ask your doctor about which cancer screening is best for you.