EFFECTIVE RULES FOR A HEALTHY LIFESTYLE

There is no secret formula for living longer and better, but there are certain things we can do to avoid two of the leading causes of premature death: cardiovascular disease and cancer.

Starting to live a healthy life can be more difficult than you think. Getting rid of a poor diet, recovering physical activity, quitting smoking or letting go once and for all of that stress that has haunted us for months is a challenge. In most cases, within us, there is a true intention to get going to improve our quality of life, but we do not know where to start.

Not only do you have to offer it, but you also have to take action, and for that, we show you these habits to guide you in your life and your health:

1. STAY MOVING ALL WEEK

Everyone knows that exercise is good for your health, but too many people do not do it. Find an activity that you can do six times a week, but add variety so you don't lose motivation.  According to experts, just 30 minutes of moderate exercise five days a week (a simple walk is enough) significantly reduces the risk of diabetes, heart attack, or stroke. Kids need at least one hour of practice every day. You can do intensive exercise sessions three to four days a week, at the gym or at home, and then combine it with other activities such as jogging, dancing, or taking a relaxing walk with your family. And remember that honey is the all-natural energy source that will keep you energized throughout the week! Stay strong on your way to a healthy life by doing activities that help you burn calories and getting energized with honey. According to the American Association, exercise not only affects the physical level, but it also reduces stress, gives us more energy, and even changes our mood.

2. STRENGTHEN THE MIND

Our mind is the most powerful tool we have and it is the area that we must mainly cultivate and train. Every day take five minutes to relax your mind, meditating or visualizing your goals during that short time. Select very carefully which thoughts you will allow to flow into your mind and always think positively.

3. GET UP WITH A PURPOSE

Have a plan! Time management is essential to be productive, so some tricks can help you. Write a list of the tasks that you have to do the next day, giving each one the importance and time they require. Schedule when you will exercise and for how long, plan what you will eat that day, and prepare snacks to take with you. You can find ideas in the recipes with honey for the summer that I developed - from breakfasts, snacks, and dinners, all these options are delicious and easy to prepare. Take care of your body, get dressed, dress up and get ready to conquer your day! Get up with a purpose and go to sleep with a plan.

4. RELAX

Take time to relax and enjoy the gifts he offers us each day. Apply this concept when eating and take time to chew your food slowly, as this is essential for digestion. It takes 15-20 minutes for the stomach

to signal the brain that we are full, so finishing a meal in less time can cause us to overeat and gain weight. By relaxing, you can stay focused on your goals, have time to reassess the situation if necessary, and can get back on track if you are straying from your path to fitness.

5. HAVE FUN DURING THE EXERCISE

Have fun while you exercise! Join a group and connect with other people who share your same goals, listen to music that invites you to move your body, and find activities that you like. And remember that you don't have to sacrifice your image and style! Wear colorful sportswear and add a touch of lipstick - enjoy your workouts the way you like them. Every time you exercise, remember why you are doing it. Very soon you will be having a great time!

6. CHOOSE NATURAL FOODS

Natural foods are your best ally when you intend to lead a healthier lifestyle. When you go to the supermarket, avoid buying processed foods and opt for totally natural healthy foods, such as honey; These will help you stay on track toward your goal of fitness. The Global Burden of Disease Study, the largest study of diseases, accidents, and life expectancy to date, showed that diet is the risk factor that causes the most deaths and disabilities in the developed world.

Nutritionists emphasize the importance of reducing unhealthy fats, foods high in cholesterol, sodium, and added sugars in our diet; And prioritize fiber and fatty protein-rich fruits and vegetables. To achieve a healthy diet, nutritionists recommend following these guidelines:

• Keep a journal during which you write down what you eat a day.

• Eat more vegetables and fruits.

• Eat whole foods.

• Eat fish at least twice a week.

• Limit your intake of saturated and trans fats, and foods high in cholesterol and sugar.

• Make your diet as varied as possible by following these rules (it's more fun and less tiring).

7. REST/SLEEP

Getting a good night's sleep has many benefits and there is nothing that can compare to the feeling of waking up refreshed and energized after a good night's sleep. Staying active is important, but adequate recovery and plenty of rest will help keep you on track. Make sure you get a good night's sleep! It is necessary for good mental health. Not resting can lead to memory, learning, and reasoning problems.

8. DRINK LOTS OF FLUIDS

Water makes up about 60% of our body and is essential for our body to function well. We lose water every day, mainly through sweating (even when we don't exercise or sweat), as well as when we go to the bathroom. Make sure to drink plenty of water throughout the day to stay hydrated and keep your body happy.

Water is essential for our body while milk is extremely necessary for strong bones. Some experts have found that drinking tea improves memory and prevents heart disease.

9. GIVE TO OTHERS

I firmly believe that by giving and receiving, we create a positive flow in our life. Bring your knowledge, your love, your joy, your support, and your positive energy to the people around you. We receive what we give and the more we give, the more we receive. When we help other people get what they want and need, we are helping ourselves achieve our own goal of living the life we want!

10. FIND YOUR PASSION

Living a positive and fit life is all about being passionate. Wake up happy every day; If you can't, find something that makes you smile! Put on your tennis shoes and smile because you are going to exercise. Choose a nutritious meal and smile because you are nourishing your body. Give to others and smile because you are making a difference. Keep smiling, and you will soon discover your passion!

11. EAT BREAKFAST EVERY MORNING 

Having breakfast is the main meal of the day since our body has generally been fasting for at least seven hours, so consuming a well-balanced breakfast will be essential for our daily performance, as it will be the fuel to carry out our routine or activities of The best way. People who eat well for the first meal of the day assimilate more vitamins and minerals and less fat and cholesterol.

Remember. Respect order and that all meals are very important, but breakfast is essential for your daily performance, and beware that it is the food that burns the fastest.

12. CONTROL YOUR BLOOD PRESSURE 

 Having high blood pressure is the most important risk factor for heart disease. Hypertension causes our blood to flow through the arteries with too much force, which affects all of our vital organs. When blood pressure is kept at normal levels, it reduces the stress on the heart, arteries, kidneys and, in general, it is more difficult to have cardiovascular problems. Too high pressure can kill us without us realizing it. It is a "silent killer" that can catch us off guard if we neglect our tension and that sooner or later affects almost everyone if the right measures are not taken. To maintain tension at an appropriate level - without resorting to medications, which in some people are in any case necessary - a series of tips must be followed: maintain a low-salt diet, perform the frequent exercise, avoid being overweight, control stress, limit alcohol consumption and quit tobacco.

13. CONTROL YOUR CHOLESTEROL 

Controlling the cholesterol level is the only way to ensure that our arteries are not going to become blocked, which can lead to a heart attack or stroke. According to expert research, we should start thinking if our cholesterol level is more than 200 mg / dL. There are people who must be especially careful, as they have an inherited gene that causes them to produce too much bad cholesterol (LDL). For them reducing the level of it is a matter of life or death. 75% of the cholesterol in our blood comes from our liver and our own cells, and the remaining 25% from food. Maintaining an ad hoc diet - avoiding saturated and trans fats and promoting foods low in cholesterol - is important, but it is not enough to lower cholesterol, it is also necessary to exercise and maintain a healthy weight.

14. SAVE AND DON'T SPEND TOO MUCH 

Having an inexpensive mattress is essential for staying calm when times are tough. Before buying something think about whether you really need it and if it generates any well-being.

15. REDUCES BLOOD SUGER LEVEL

Although diabetes is a treatable disease, and one that you can live with, just having it greatly increases the chances of suffering a heart attack or stroke, the most common cause of death of those who suffer it. The best way not to be diabetic is to prevent the appearance of it by controlling our blood sugar level, without waiting to get old. Having a healthy blood sugar level (below 100 mg/dl of fasting glucose) protects our vital organs and makes us live longer and better. To control the level of glucose in the blood, follow these tips:

Reduce the consumption of simple sugars, present, above all, in soft drinks and sweets.

Doing regular exercise, which directly affects our body's response to insulin.

Take the appropriate medication if we enter the risk zone.

16. SAY NO TO JUNK FOOD OR FIRST FOOD 

You can say no, everything is in your mind, and mentalize yourself to say NO to junk, fast and frozen foods, try to become healthier, consume natural, fresh products, they will help you improve your skin. Examples include fat-free cuts of meat, fresh lettuce, arugula, fruits, fish, etc.

17. LOSE WEIGHT 

All risk factors are closely related, and if we are obese or overweight, almost with total probability, we will have other risk factors. Being fatter than we should put us at higher risk for hypertension, cholesterol problems, and diabetes. Obesity, however, is also an independent risk factor, which means that we have more ballots of having a cardiovascular problem, despite the other indicators being correct (something, however, unlikely). According to experts, we should start worrying if our body mass index is more than 25, but if it is more than 30 we face a significant risk of heart-related problems and we should lose weight as soon as possible.

18. DIVIDE YOUR DIET INTO FIVE MEAL A DAY

Every day you have to organize your diet into 5 main meals:

• Breakfast in the morning

• Snack or snack at mid-morning

• Lunch

• Collation or snack in the afternoon

• Dinner

Do not forget that if you keep this order during the day, constant, your metabolism will remain active, consuming energy and saving less fat. This habit is also very good for controlling hunger during the day.

19. LEARN THE LANGUAGE 

Learning to learn English is essential to avoid forgetting what you have learned throughout your life, but also to put it into practice. Spend 30 minutes each day talking to other people, listening to audio while playing, or watching your favorite series in their original version. You can learn English as well as other popular languages of the world.

20. DEVELOP YOURSELF PROFESSIONALLY 

Training never ends. Taking courses, keeping up to date with the latest news in your sector, or collaborating with experts is important if you want to become a leader in your work. He thinks that the people who come after are always better trained. It is the law of life.

21. HAVE A HOBBY 

It is very important for every human being to have a hobby. You will disconnect from your responsibilities and you will be more comfortable.

22. PRACTICE RELAXATION OR MEDITATION TECHNIQUES 

If you propose to do it every day for 10 or 15 minutes you will soon notice the benefits. You will increase your awareness of daily life and you will notice how your ability to concentrate also grows.

23. WORK ON CREATIVITY

Look for information, solutions and make an effort to know everything about the matter at hand. Then relax, the ideas will sprout in your head. Thinking that your creativity has led you to something better will help cheer you up next time.

24. TREAT YOURSELF 

We know that it can be difficult at first to adapt to these new rules, however, you can treat yourself to ice cream, a dessert. Enjoy it, feel it, and don't feel guilty. Be aware that you will not be able to do it every day, which is a reward for complying with the previous rules during the week, and try to subtract those calories consumed within the same day.

25. DON'T SELF-MEDICARE

It seems like a harmless practice but you can make many mistakes due to a lack of knowledge. These errors can undoubtedly have harmful effects on your health derived. For example, from the abuse of non-prescribed antibiotics or an excessive amount of painkillers.

26. VISIT THE DOCTOR AND GET REGULAR CLINICAL TESTS

It will help you detect any problem in time, heal you, and adapt your lifestyle habits if necessary.