How to maintain healthy lifestyle

, , Leave a comment

Health

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. WHO’s 191            member states have endorsed this statement.

To a physiologist

Health means normal body functions

health tips

To a psychiatrist

It means well-adjusted and a balanced personality

Health is a positive concept emphasizing social and personal well as physical capacities. There are two aspects

1: Physical health

Physical health is the complete body structure and functions confirming to lay down standards within the range of normal development and functions of all the systems. Physical health includes normal body weight, height and circumference as per age with the acceptable level of vision, hearing, locomotion or movements, levels of pulse rate, blood pressure, respiratory rate ,chest circumference, head circumference.

 2: Mental health

Mental health is defined “as a state of well-being in which the individual realized his or her own abilities, can cope with normal stresses of life, can work productively and fruitfully and is able to make a contribution to his or her community”.

When a person is mentally normal he meets with other people in happy mode, makes friends, enjoys the place and environment surrounded himself. He is cheerful and happy and enjoys life with a purpose and he thinks positively and is useful and productive to society and nation.

health advice

Health is a fundamental human right. The attainment of the highest possible level of health is the most important worldwide social goal.

 What should we do for attaining healthy life?

Maintaining a healthy lifestyle can be a struggle and the ideal routine change all the time.

Awareness of health leads a healthy life.

Nature has everything to protect our health. By using natural products we can lead a healthy life.

Health depends on our eating habits and routine activity that we perform our daily life.

We must know what we eat and what activities we should perform in our daily life.

Good health is most important part of our daily life. If a body is healthy then brain and whole activities will be healthy and smart.

Good nutrition and physical activities play important role in healthy lifestyle. Good diet can help us to maintain weight and reduce many diseases like heart diseases, cancer, and some other problems

 The Nutrients that we need for our Health

  • Carbohydrates

Carbohydrates are the main source of energy for fueling body. A body can store Carbohydrates as glycogen for later use. 60-65% of calories should come from Carbohydrates. Need 100-130 grams/day for protein sparing. Provide 4 calories/gram.

  • Simple Carbohydrates

These include monosaccharides and disaccharides.

Foods that fall into this category

Cakes

Candy

Cookies

Pies

Soda

Table Sugar

  • Complex Carbohydrates

These include 2 types of polysaccharides Starches and Fiber.

            Foods that fall into this category include

Beans (black, kidney, refried)

Fruit, especially fresh fruit

wheat bread, pasta, and cereals, brown rice, etc.

 Importance of carbohydrates

Carbohydrates play important role in our daily life. It Promotes the feeling of fullness after eating, Reduces blood cholesterol levels, Reduces heart diseases, and stroke. Improves body’s handling of insulin and glucose. It May reduce the risk of colon cancer.

Pay Extra Attention to Carbohydrates

 It controls

  • Diabetes (Type I and Type II)
  • Hypoglycemia
  • Sports Nutrition

 Carbohydrates control weight

Carbohydrates can be a smart and healthy choice for weight control when eaten properly. If one eats too many carbohydrates in the diet, the body will convert the glucose to fat and will store it in adipose tissue.

Protein

Protein is the major part of our body. The protein contains the Compounds composed of carbon, hydrogen, oxygen, and nitrogen arranged in strands of amino acids. 15-20% of calories should come from protein. Protein in foods provides 4 calories/gram.

Different types of protein fall in our body

  • Enzymes
  • Hormones
  • Antibodies
  • Cell Receptors
  • Transporters
  • Structural Components

Proteins play important role in our body to keep healthy

It Supports growth and maintenance of our body, Builds enzymes, hormones, antibodies. It Maintains fluid and electrolyte balance, Maintains acid-base balance and Provides energy.

Food that contains proteins needs for our health

  • Meat, Poultry, Fish
  • Cheese, Cottage cheese
  • Nuts
  • Peanut Butter
  • Eggs
  • Soy products such as Tofu

Pay extra attention to protein intake

In Children, proteins are Important due to growing.

It protect us for

  • Diabetes
  • Hypoglycemia
  • Renal (kidney) Disease

During Exercise need more protein than sedentary individuals to help rebuild muscle and tissue.

Fats

Fats are the main source of energy that store in our body. 20-30% of calories should come from fat. Fat provides 9 calories/gram.

Different types of fats that we need to maintain our health

  • Monounsaturated Fats are considered healthy fats. The major source of these fats is canola oil, olive oil.
  • Polyunsaturated Fats are considered healthier fats. The major source of these fats is

Sunflower Oil, Corn Oil.

  • Saturated Fats are the “bad” fats. The major source of these fats is Coconut Oil, Butterfat.

Pay Extra Attention to Fat Intake for health

It protect us from

  • Heart Disease
  • High Cholesterol
  • Thrombosis
  • Obesity
  • Removal of Gallbladder

Vitamins

Vitamins are essential for our body. Vitamins have the different function to fight against diseases. Our body cannot produce vitamins itself so we intake different foods and supplements that contain vitamins. Vitamins have no calories. The main purpose of vitamins is to provide energy that generates from nutrients such as carbohydrates and fats.

Water

Our body contains 60% of water. Water helps us to maintain our body fluid balance. Water helps for digestion, absorption, circulation, transportation of nutrients and maintenance of body temperature. Water helps us control calories. We drink 7 to 8 glass of water daily as per body need.

Calculating Your Energy Needs

Women

655 + (4.4 x wt. in pounds) + (4.3 x ht. in inches) – (4.7 x age)

Men

66 + (6.2 x wt. in pounds) + (12.7 x ht. in inches) – (6.8 x age)

 

Leave a Reply