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Healthy Diet and Light Exercise

Healthy Diet and Light Exercise

A Healthy Diet And Regular Exercise Helps Keep You Fit And Fine At Ninety-Nine

                 Reduces blood pressure


The healthy diet means a well-balanced diet which is complete in all necessary aspects of nutrition and nourishment of body, a diet which enables your body to keep diseases away from you and help prevent recurrence of any disease.

Healthy diet helps make you an overall healthy you.
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But, to fully benefit from a well-balanced healthy diet, regular work-outs and light exercise is very important.



Light exercise means doing any exercise of your choice, no matter of what kind or intensity, so long you feel quite comfortable doing it, and are not quickly out of your breath.

Generally, a short brisk walk for few minutes, or cycling, or swimming are considered as the best light exercises for the beginners.
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Eating a Nutritional Healthy Diet greatly helps prevent diseases and makes you an overall Healthy You

Eating a well-balanced
healthy diet greatly helps improve your immune system, delay the aging process and reduce the risks of many bothersome diseases, such as ADD/ADHD - mainly caused by the neurological imbalances in brain and
nutritional deficiency factors, Arteriosclerosis - mainly caused by the damage to the blood, heart, and lymphatic arteries, Arthritis - mainly caused by autoimmune factors and irreversible cartilage destruction, Anxiety as well as the Depression - mainly caused by the changes in brain and environmental stress, Belching or Burping - mainly caused by the increased air swallowing, Bloating and Heartburn - mainly caused by the gut sensitivity and decreased production of acid by stomach, BPH - mainly caused by the varicocele (a varicocele is similar to a varicose vein), Constipation - mainly caused by the indigestion and nutrition related factors, Type 2 Diabetes - mainly caused by insulin resistance, Kidney Stones - mainly caused by the hard deposits made of minerals and salts in kidneys, Obesity - mainly caused by the increased energy intake and reduced energy expenditure, and the Cardiovascular Diseases such as the High Blood Pressure (hypertension), some Cancers, and many other chronic illnesses, and helps make you an overall healthy you!

A well balanced healthy diet
must include appropriate quantities of all the necessary food groups, such as whole grains, fresh fruits, vegetables, legumes, nuts, seafood, fish (instead of red meat), and all the essential nutrients and
food supplements that are required by your body for its normal growth, development, activity, and overall optimum health. There are numerous health benefits of a healthy diet provided right quantities and right qualities of all the food varieties are consumed in a right healthy manner.


Drinking of an adequate quantity of water, eating plenty of whole grain varieties such as wheat, rice (brown), bread (brown), cereals, crackers, pasta, and other starchy foods, eating plenty of fresh fruits (not fruit juices, as they are more sugary), vegetables, legumes, and nuts, eating only small amounts of foods high in fat and sugar, eating minimum salt (only iodized salt), taking only moderate quantities of milk and other dairy products, eating moderate quantities of seafood, fish, eggs, and other non-dairy sources of protein, avoiding red meat, avoiding cold drinks and beverages, not eating full stomach, and burning the calories of your diet by doing appropriate light exercises regularly, are ideal ways to reap heavy crop of health benefits of a healthy diet.
   
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A Well-Balanced Healthy Diet must include:


The Whole Grains:

Whole grain foods such as wheat, rice (brown rice), cereals, crackers, barley, and bread (brown bread) are the main supplying sources of many nutrients like
dietary fiber, magnesium, vitamin B, and minerals
to help lower the risk of many chronic diseases.


Repeated documented studies by The Whole Grains Council show that as little as one serving daily of whole grains have the following benefits:

   
Stroke risk reduced 30-36%
   
Type 2 diabetes risk reduced 21-30%
   
Heart disease risk reduced 25-28%
    Better body-weight maintenance to control
obesity
    Reduced risk of
asthma

    Reduced risk of inflammatory diseases
    •
Healthier
carotid arteries
    Healthier
blood pressure levels

    Less
gum diseases and tooth loss
    May reduce
constipation
    Dietary fiber may help control blood
cholesterol levels
    Magnesium from whole grains helps build bones and release energy from muscles


Fruits and Vegetables:

Fruits and vegetables, including legumes, are sources of many vitamins, minerals, and other natural substances that may help reduce the risk for stroke and other cardiovascular diseases like type 2 diabetes and coronary artery disease,
may help decrease bone loss and risk of developing kidney stones, and may protect against certain cancers such as mouth cancer, stomach cancer, and colon cancer, or rectal cancer.

Eating nuts regularly also have many health benefits. People eating nuts feel more fuller and less hungry which helps control body weight and reduce the risk of obesity. Nuts also help reduce the risk of heart problems thereby justifying their inclusion in the healthy diet. Nuts, however, are calorie dense and should therefore be consumed moderately.

Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients like fiber, folate, potassium, and vitamins A and C.


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Fiber:

Diets rich in dietary fiber have many health benefits including decreased risk of coronary artery disease. Beans of all types including soybeans, lentils, and artichokes are excellent vegetable sources of fiber.


Folate:

Diets with adequate quantity of folate may reduce a woman's risk of having a child with brain or
spinal cord defect.

Black eyed peas, cooked spinach, great northern beans, and asparagus are great sources of folate. Folic acid, a
synthetic form of folate, helps the body form blood cells and is especially important for young women expecting to bear a child.


Potassium:

Diets rich in potassium may help to maintain a healthy blood pressure. Vegetables (such as leafy greens, potatoes, carrots), fruits (such as apricots, bananas, kiwi, oranges, and pineapples), beans, nuts, and juices of prunes and carrots are good sources of potassium.



Vitamin A:

Vitamin A keeps eyes and skin healthy and helps protect against
infections. Spinach, collard greens, mustard greens, turnip greens, kale, sweet potatoes, carrots, winter squash, pumpkin, red peppers, and cabbage are excellent sources of vitamin A.


Vitamin C:

Vitamin C helps heal cuts and wounds and keep teeth and gums healthy. Broccoli, pineapple, sprouts, oranges, mangoes, red and green peppers, sweet potatoes, kale, kiwi, strawberries, tomato juice, and cauliflower are the excellent sources of vitamin C.


Essential Nutrients and Food Supplements:

Essential nutrients can only be obtained from a well-balanced diet because body cannot synthesize them
in adequate quantity nor they can be synthesized by any outside materials. As such, a well-balanced healthy diet is the only way to derive these essential nutrients for you to live and maintain a healthy lifestyle.

Food supplements, also known as nutritional supplements, or dietary supplements, are the preparations from outside materials, intended to supplement or provide your body all those necessary essential supplements that are missing from your diet and should, therefore, be consumed only under a supervision of an able health care practitioner.


Reap the full benefits of Healthy Diet with A Regular Exercise


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Doing regular light exercise is important to fully benefit from a well-balanced healthy diet, but to fully benefit from doing any exercise, it is very important to exercise regularly for at least 20 to 30 minutes (initially beginning with just 5 minutes and then gradually increasing the time to 20 or 30 minutes) every day, preferably at the same time of the day.

New exercise-beginners may feel some pain or soreness in the body-limbs the next day, but should continue doing exercise because the pain or soreness is a natural reaction of body when the body is exerted for the first time after a long period of time, but it will soon disappear if the exertion is continued without break.

Benefits of a light exercise are immense not only for recovery of your lost health but it also helps maintain a happy an
d healthy lifestyle.

Light exercise helps you burn food calories of your diet without tiring yourself too much and digest the food properly, therby enables you to reap all the benefits of healthy diet.

Light exercise helps you burnout your body's unwanted fat, manage overweight or your weight loss program to lose weight, and protect against the risk of obesity-related non-communicable
musculoskeletal disorders, especially osteoarthritis, a highly disabling degenerative disease of
the joints.

Light exercise strengthens your muscles and improves the tone of bones, creates more stamina in your body, makes you much stronger than before, enables you perform your everyday activities more comfortably and easily, and helps reduce the risks of heart disease and other 
cardiovascular problems.



Regular light exercise reduces your stress and your overall anxiety, improves your sleep and circulation in the body, improves your moods and mental conditions, thereby improves your overall confidence and reduces the risk of depression.

Regular exercise prevents diabetes mellitus and can bring about
lipidic profile changes in your body that helps decrease triglyceride and LDL-cholesterol levels while the HDL-cholesterol levels increase. In addition, it helps lower blood pressure, and improves the function of peripheral arteries, which is associated with a lower occurrence of cardiovascular events.

Studies by World Health Organization (WHO) have shown that regular exercise has benefited the persons having
osteoporosis.

It also reduces the risk of some
cancers like Endometrial Cancer, th
e women's Breast Cancer, and the Colon Cancer.


The difference between Physical Activity and Exercise:

Being active can have positive consequences in your health. Before going into the details of what benefits you can get, it is necessary to clarify the difference between physical activity and exercise.

Physical activity implies the contraction and relaxation of muscles, which requires energy, and results in bodily movement.

Exercise, on the other hand, is a planned physical activity whose goal is to maintain or improve fitness.
 
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Conclusion:

A well-balanced healthy diet combined with any regular light exercise is the master key for you to always remain healthy; to keep yourself fit and fine even at ninety-nine!

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Do Right Exercise the Right Way:

• Do not exercise immediately after meals as it may harm your digestive system
• Spread out your meals so that they do not interfere with your exercise
• Avoid doing exercise of higher intensity than your body can tolerate; anything in excess is always harmful

For example, we all know the followings to be true:

   eating food in excess or full stomach is always harmful
⇒   food supplements in higher doses than your doctor has prescribed is harmful
   sunlight is good for health but excess sun exposure is harmful as it leads to
sunburn
   cool air is good for health but by excess exposure to cold air you may catch 
cold
   exercising at higher intensity than your body can tolerate can lead to an increased risk of injury



Do, therefore, only the kind of exercise which makes your body sweat right. Do not do the kind of exercise which makes your body sweat in excess, as it not only can pose problems in your social relationships, but your body may feel extra tired or it may start to demand heavier diet than your body is habitual of, which may disturb the balance
of your body and affect your overall well-being.



Food Supplements Help Make Your Diet A Healthy Diet!





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