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Keeping fit is at the top of almost everyone’s priority list, and everyday choices can determine how healthy we are. Not everything is in our control, but habits and approaches to physical form can often have a huge impact on our lives.
Eating healthy and exercising for at least 30 minutes a day can significantly reduce the risk of many serious diseases. The American College of Sports Medicine reports that the leading cause of health-related death is cardiovascular disease. Moving just half an hour a day can help significantly reduce the risk of diseases related to this system. In addition, diabetes, high blood pressure, osteoporosis, arthritis and cancer are just a few of the many diseases that can be prevented with a healthy diet and exercise.
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Exercise releases chemicals called endorphins in the brain that help you feel happy and relaxed. Eating nutritious, well-balanced meals keeps the brain functioning properly and can help stabilize mood swings. Diet, exercise, and sleep have a direct ability to change brain function and mental health. With better nutrition and consistent exercise, you will reduce stress, increase mental alertness, reduce depression, and further improve your self-esteem.
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A healthy diet and daily exercise will keep your body fat low and help control your weight. When you workout, you burn calories and when you eat healthy, you consume fewer calories. The fewer calories you eat and the more calories you burn, the easier it is to lose weight and keep your weight under control. When counting calories, 0.5 pounds is 3,500 calories. By exercising 30 to 60 minutes per day and reducing your daily calorie intake by 500, you can lose 0.5 kg to 1 kg per week.
Exercise that strengthens the cardiovascular system helps circulate oxygen through the body, improving the efficiency of the heart and lungs. The healthier and more efficient your heart and lungs are, the more energy you have. Your diet can also affect its levels. By eating a balanced diet rich in vitamins and minerals, you provide your body with the energy it needs to function properly. Choose lean proteins, complex carbohydrates, and essential fatty acids, and avoid sugar, caffeine, and high-fat foods for peak energy levels throughout the day.
Increasing your daily activity level and eating healthy will help you get a better night’s sleep. The brain functions better when the body has the necessary nutrients it needs to work properly and receives the required amount of oxygen from exercise. When the brain functions better, it releases the right chemicals to induce relaxation and sleep. A 16-week study, published in the Journal of Clinical Sleep Medicine, found that a supportive diet and exercise program can help you fall asleep properly and reduce sleep apnea.
A healthy lifestyle can improve the health of your brain. Workouts and sleep can make a difference in brain health and mental function. Exercise such as walking, while not strenuous, is good for the brain. It increases blood circulation, the amount of oxygen and glucose reaching the brain, helping you think more clearly. Exercise also increases endorphins, which can reduce feelings of stress. Omega-3 fatty acids, which are found in healthy foods such as salmon and walnuts, help improve learning and memory and help fight depression and mood disorders. Sleep seven or eight hours. Adequate sleep aids learning and memory, the ability to concentrate, and helps keep your mood elevated.
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