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Healthy habits

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Healthy habits

  1. 1. Healthy Habits
  2. 2. Healthy Habit  A behavior that is beneficial to one’s physical or mental health, often linked to a high level of discipli ne and self-control.  A habit is a practice that you engage in on a regular basis. Consistently eating a healthy diet, exercising and getting adequate amounts of sleep are all healthy habits.
  3. 3. Diet  Your diet focus should be less about what you are excluding and more about the healthy foods that you do consume.  Food is powerful.  What you eat affects your health, weight, blood sugar and cholesterol levels.  By choosing a balanced diet focused around fresh fruits and vegetables, lean protein and whole grains, you are making a positive impact on your health.
  4. 4. Stay Hydrated  A large portion of your body is made up of water. In fact, water helps to control blood pressure, regulate body temperature, transport nutrients and numerous other tasks.  Aim to drink eight 8-ounce glasses of plain water per day. If you find that plain water doesn’t appeal to you, add slices of fruit for flavor.
  5. 5. Exercise  Exercise is cumulative, build your endurance by participating in 10-minute sessions spread throughout the day. Gradually increase to continuous 30- to 45-minute sessions of cardiovascular exercise like brisk walking, running, biking, swimming and elliptical. To build muscle and add definition to your body, add two to three days of resistance training to your routine.
  6. 6. Get Some Sleep  Your body needs sleep to recharge as well as to repair wear and tear incurred throughout the day. Rapid eye movement, or REM, sleep is the deepest portion of your sleep cycle. Without adequate amounts of REM sleep, you can experience both mental and physical fatigue. Chronic deprivation of REM sleep can lead to more serious health issues. To encourage healthy sleeping habits, don't ingest caffeine four to five hours before bed and unplug from electronics about an hour before bed.
  7. 7. Benefits of Healthy Habits  A healthy habit is any behavior that benefits your physical, mental, and emotional health. These habits improve your overall well-being and make you feel good.  Healthy habits are hard to develop and often require changing your mindset. But if you’re willing to make sacrifices to better your health, the impact can be far-reaching, regardless of your age, sex, or physical ability. Here are five benefits of a healthy lifestyle.
  8. 8. Controls weight  Eating right and exercising regularly can help you avoid excess weight gain and maintain a healthy weight.  being physically active is essential to reaching your weight-loss goals. Even if you’re not trying to lose weight, regular exercise can improve cardiovascular health, boost your immune system, and increase your energy level.
  9. 9. Improves mood  Doing right by your body pays off for your mind as well.  Endorphins are brain chemicals that leave you feeling happier and more relaxed. Eating a healthy diet as well as exercising can lead to a better physique. You’ll feel better about your appearance, which can boost your confidence and self-esteem. Short-term benefits of exercise include decreased stress and improved cognitive function.  It’s not just diet and exercise that lead to improved mood. Another healthy habit that leads to better mental health is making social connections. Whether it’s volunteering, joining a club, or attending a movie, communal activities help improve mood and mental functioning by keeping the mind active and serotonin levels balanced. Don’t isolate yourself. Spend time with family or friends on a regular basis, if not every day. If there’s physical distance between you and loved ones, use technology to stay connected. Pick up the phone or start a video chat.
  10. 10. Combats diseases  Healthy habits help prevent certain health conditions, such as heart disease, stroke, and high blood pressure. If you take care of yourself, you can keep your cholesterol and blood pressure within a safe range. This keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases.
  11. 11. Boosts energy  Regular physical exercise also improves muscle strength and boosts endurance, giving you more energy  Exercise helps deliver oxygen and nutrients to your tissues and gets your cardiovascular system working more efficiently so that you have more energy to go about your daily activities. It also helps boost energy by promoting better sleep. This helps you fall asleep faster and get deeper sleep.  Insufficient sleep can trigger a variety of problems. Aside from feeling tired and sluggish, you may also feel irritable and moody if you don’t get enough sleep.  To improve sleep quality, stick to a schedule where you wake up and go to bed at the same time every night.

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