When one talk about being healthy, it involves, each body part from head to toe. Care should be taken of not only the important parts like heart or brain or liver but also to the parts which are usually ignored such as hair or nails or foot. So as a whole what we need is a healthy mind and a healthy body to live a better life. Therefore we are going to discuss best tips for healthy mind and healthy body. These tips will follow from reducing risk of stroke to maintaining blood pressure.
First of them all comes, brain
Reducing your risk of stroke and heart attack
One of the best ways known to protect oneself against a stroke or heart attack is by choosing not to smoke. Here are other ways:
• Maintain a healthy weight
State of overweight increases your risk of high blood pressure, high cholesterol levels, cardiovascular disease and diabetes which are undoubtedly risk factors for a stroke and heart attack. So for healthy body be on a nutritious diet and make physical activity of 30 to 60 minutes a habit of yours.
• Limit fats and cholesterol
Meal is a vital part of our health system. To reduce the risks of stroke and heart attack choose fat-free or low-fat dairy products while limiting saturated fats and avoiding Trans fats. To remain healthy use mono unsaturated oils (canola, olive and peanut) and polyunsaturated oils (corn, sesame, sunflower and soy) instead of solid fats (butter, margarine, shortening).
• Eat fish that have omega-3s
Eating fish that have omega-3 fatty acids, such as salmon and trout, is a really good option for healthy body.
• Eat plenty of fruits and vegetables
Fruits and vegetables that contain nutrients such as potassium, folate as well as antioxidants may protect you against stroke and heart attack. So you should have at least three servings of fruits and four servings of vegetables daily.
• Use alcohol moderately, if at all
Too much alcohol can raise blood pressure. It’s better to switch to moderate drinking, if at all. To be precise moderate drinking is defined as not more than one drink a day for women along with anyone age 65 or older and not more than two drinks a day for men under 65.
• Reduce sodium (salt)
Limited intake of sodium is recommended. As limiting sodium in your diet with other lifestyle changes can help prevent high blood pressure which will lead you to healthy body. If you already have it, reducing sodium intake further may help lower it.
Exercising for a healthy heart
In many researches it is well proven that if you exercise regularly all you get is healthy mind and healthy body. Moreover you can lower your risk of a heart attack and stroke. If you’re middle-aged or older and haven’t been exercising regularly or have a chronic health problem, work with your doctor to develop an exercise program.
To condition your heart safely here are some best tips:
• Start at a comfortable level of exertion
Start with walking five to 10 minutes over a short distance indoors. Increase five minutes a session, as can be easily tolerated by you.
• Schedule regular exercise
Aim for 30 to 60 minutes a day of low to moderate-intensity physical activity as recommended by experts for healthy body.
• Include variety
Here is a tip for best results. You should actually include variety in your exercise. For this you can combine three types of exercises - stretching for flexibility, endurance by aerobic and strengthening by weight training and also can include three levels of intensity warm-up, workout level and cool-down in each exercise session.
• Exchange to reduce your risk of injury
Alternate changes among exercises that emphasize different parts of the body, such as swimming, bicycling and walking are recommended. It reduces the risk of injury while giving you healthy mind and healthy body.
• Don’t overdo it
This is very important tip. Allow time between sessions for your body to rest and recover. As for a healthy body, rest is as important as exercise. A little muscle soreness when you start something new isn’t unusual, but it doesn’t mean that you continue in pain. If it hurts, stop doing it.
• Increase your physical activity
Even routine activities such as gardening, climbing stairs or washing floors can burn calories and can lead to healthy body, although not at the same level as a structured exercise program. You can start with small changes like walking to the store instead of driving, parking farther away at the shopping mall or just by simply taking the stairs instead of an elevator.
Choosing a home blood pressure unit
Maintaining a proper body’s blood pressure is very vital for one’s health. You can track your blood pressure by using a home monitor between checkups which will eventually help in reducing the risk of stroke showing the way to attain a healthy body. Ask your doctor for advice and balance convenience
• Know your options
Mainly there are two options- Aneroid models are inexpensive and easy to transport. They include a stethoscope. Some have extra-large dials for easier reading, but they aren’t recommended if you have trouble hearing. Electronic (digital) models are the most popular and are expensive, but they’re easy to use. However, if your heart rhythm is usually irregular, an electronic model might give you an inaccurate reading.
• Get a good fit
Most monitors have standard-size inflatable arm cuffs. Be sure to buy the right size. A poor fit reduces accuracy. The inflatable portion of the cuff should wrap around 80 percent or more of your upper arm.
• Consider your abilities
The gauge or digital display should be large enough to read easily by anyone. You should be able to hear well through a stethoscope. You should be able to easily pump the inflatable cuff in order to use it in a right way.
• Learn how to use it properly
After you buy a blood pressure monitor, take it with you to your doctor’s office. In addition to making sure the device works properly, your doctor or nurse can help you learn how to use it.
• Check accuracy
Keep an eye on the accuracy of your unit. Have your unit checked in every 12 months, against a standardized unit at your doctor’s office public health service.
Staying mentally sharp
Memory loss is a very common problem faced by ageing people. So to counter age-related memory loss and to attain healthy mind along with healthy body, develop the habits that help to boost your memory. Have a look on the following:
• Make associations
It’s easier to remember things by making associates For example, if you’re introduced to Fred who has red hair, link his name to his hair color. It is easy this way for your mind.
• Choose what to remember
If you meet several people at once, focus your mind on remembering a few key names rather then remembering everything which will help you eventually.
• Recite, retrieve and review
Reciting always helps. Key information means the info which is worth remembering should be recited several times in your mind to learn it and retrieve it when needed. Review information whenever needed.
• Break it down
New information can be easily memorized by your mind through breaking it into units. For example, to memorize a phone number, break it down into the area code, three-digit exchange and four remaining numbers.
• Pay attention
Forgetfulness may indicate nothing more than having too much on your mind. Pay full attention to the task at hand. Reduce distractions and focus your mind on one thing.
• Keep track of appointments, tasks and contacts
It is very easy now days to keep record. You can use appointment books, calendars, to-do lists, address books or computer software — whatever suits you best.
• Develop routines
Make routines to put your stuff in designated place as example put frequently used items such as keys in a designated spot when not using them.
• Consider meditation
Research indicates that meditation increases blood flow to the area of the brain that’s associated with memory providing you with healthy mind and healthy body.
So these are best health tips, for you, to keep your brain and heart healthy. Living your life in a healthy way should be the utmost priority for everyone. These best health tips for healthy mind and healthy body will help you lead a happy and peaceful life. So for now enjoy these best tips which will guide you to the way of keeping your brain and heart healthy while giving you healthy mind and healthy body.
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