Over the years, many studies have been conducted in order to find those universal laws that apply when it comes to living a healthy and long life. Some say it's all about what we are eating, while others say it's all about our state of mind. But really, most of the time, it's all about us, doing what we like, living our lives, enjoying the company of our loved ones. Of course, in everything we do, there must be moderation, and we must remember that sometimes, less really is more. But after reading many articles, we found 10 great advice that all the specialists agree on.
1. Eat vital food for the brain: having a healthy brain is essential for a good life. The brain is the place where everything happens and you should feed it every day with some vital foods like:
• foods rich in antioxidants (which protect the brain against free radicals and thus prevent memory loss and even the installation of dementia) as blackberries, grapefruit, fresh fruits and vegetables;
• foods rich in omega 3 (fats are essential for the brain and protect it against depression and memory loss that occurs with age) as fish, flax seed, walnuts.
2. Reduce salt intake: eating to much salt can increase the blood pressure, which is bad for the circulatory system, causing premature aging and cardiovascular diseases. Also a high blood pressure can lead to problems with your memory and speeds the installation of dementia.
3. Eat foods essential for the health of your bones: osteoporosis is a disease becoming more common, seriously affecting the quality of life. To protect your bones, consume milk (for calcium), expose yourself to the sun occasionally (to take vitamin D essential for "fixing" calcium) or take supplements of vitamin D. Spinach and broccoli are also an important source of calcium.
4. Drink water: this miracle liquid is essential for the proper functioning of your body, so drink at least 2 liters every day. Water thinners the blood, prevents cardiovascular diseases, detoxifies the body and lowers blood pressure.
5. Make sure you have a balanced diet: to have a healthy life we need to eat foods from all categories. But when we are planning our daily menu, we should keep in mind that it's also very important how much we eat. A woman of average weight should consume about 2000 calories every day and a man about 3000.
6. Avoid saturated fats and sugar: when we eat saturated fats, the cholesterol levels in our body raise and with them, the risk of developing a cardiovascular disease. You should give up or at least reduce consumption of meat, fast food products, sweets, and things made with white flour.
7. Be active: this doesn't mean you have to do sport two hours every day but you need to keep in mind that exercising is good for both your body and your mind. By being active you support the health of the cardiovascular health, you increase your lung capacity and your muscle mass, you burn fat and you stimulate the production of endorphins. Just go for a walk or choose the stairs over the elevator, and you will feel the change!
8. Eat your breakfast: a healthy meal, rich in nutrients is very important for a good diet. Breakfast is an essential part of your day so make sure you don't skip it. Opt for foods like whole grains and dried fruits, that will give you a good start every morning.
9. Avoid "replacements": stay away from the foods that come in bags and boxex, like egg powder, cream powder and other things like that. They are full of dangerous additives. Instead opt for the natural product that is good for your health and most of the time is very easy to prepare at home.
10. Reduce meat consumption: we know it's hard to eat meat from animals that have been raised in a natural way. But we also know that the most of the time, the meat we find in the markets is full of antibiotics and hormones. That's why, nutritionists recommend us to reduce the consumption of meat and to replace to pork with chicken, turkey or fish.