Maintain your Health

 People tend to take health for granted .We very rarely see or hear of deaths resulting from starvation or poverty and our system of health care can offer miraculous results and treatments from diving out killer diseases by mass vaccination programs to patching up damaged body parts and restarting hearts that have stopped beating. However, directly related to the way we live in today we are now witnessing a growth in the so- called diseases of affluence and many of us suffer from a variety of ill-defined conditions that affect our vitality.

 Hidden Dangers

Despite a plentiful supply of food and access to medical fix-me-ups, it seems that we have forgotten how to live healthily. Our food is often laced with preservatives and many other synthetic ingredients, and is high in fat, salt and sugar. The combination of poor diet and unnatural working hours with the overuse of the automobile and underuse of our feet results in an overfed, underexercised and overstressed person with many avoidable health problems. Much of our food today provide calories in plenty but it is not nutritionally balanced. There is evidence that a diet based on convenience foods can be so lacking in essential vitamins and minerals in proportion to the other nutrional elements it overprovides that a state of “negative nutrition”can exist even in an apparently well-fed individual.Low nutrient foods require vitamins and minerals in order to be digested and metabolized , which they themselves do not supply.Therefore many an otherwise “overfed”and overweight person suffers from marginal nutritional deficiencies.

Because what you eat is responsible for making and maintaining every cell in your body,the first step in keeping your health is to consider what you are putting into your body_ your daily diet. But diet is just one part of main training good health.Getting regular exercise is vital to keep the muscles and joints in good condition,and to maintain a healthy circulatory system so that blood can do its job of nourishing the body and helping to eliminate waste products.Finally,taking for relaxation and reflection is essential for the emotional aspects of health,as well as having direct physiological effects.

Helping yourself

In this section we concentrate on diet ,food and exercise.Being underweight or obese are both major avoidable threats to health.It would be impossible to plan a healthy maintenance program for yourself without understanding the fundamentals of nutrition .To enable you to get your eating habits and food choices in balance ,this section offers a simple self-assessment that enables you to check your weight for height and energy(calorie)needs.Also included is an easy to follow guide to each vitamin and key mineral.The benefits of supplements and discussed in relation to health and those with special needs.Special dietary programs are described ,especially the vegetarian and macrobiotic approaches,offering a complete outline of the basics of nutrition and health.Unfortunately there are many hidden factors complicating a many healthy eating program. Food additives in the form of preservatives, and colorings are so common that an appreciation of their potential impact on well being is needed.Many of the worst offenders are described in this section allowing you to purchased your food with an informed choice in mind.

This article includes advice on alcohol,coffee and tobacco and the importance of food storage and hygiene.To finish off,an exercise and body fitness plan is outlined to make your body optimize general well-being.

              Healthy Eating

Healthy eating: group of fresh multicolored foods to help lower cholesterol levels and for heart care shot on wooden table. The composition includes oily fish like salmon. Beans like Pinto beans and brown lentils. Vegetables like garlic, avocado, broccoli, eggplant and tomatoes. Fruits like apple, grape, orange and berries. Nuts like almonds and walnuts. Soy products like tofu and soybeans. Cereals and seeds like chia seeds, flax seeds, oatmeal and barley. Olive oil, dark chocolate and yogurt with added sterols and stanols. High resolution 42Mp studio digital capture taken with SONY A7rII and Zeiss Batis 40mm F2.0 CF lens

In the affluent developed world there is an overwhelming variety of convenience foods, luxury foods, and novelty foods, and a shortage of time for menu planning, selective shopping, food preparation, and even relaxed eating. The result is diets that are far too high in fats and carbohydrates and low in fiber and vitamins.

No single food or food category is the key to healthy eating what we need most is balance and variety in our daily diet. Unfortunately our diet places heavy emphasis on meat and fats and very little of the staple fare of traditional diets wheat, rice, corn, oats, barley, and other cereals. Despite having access to fruit and vegetables from all over the world, most of us eat far too little of these delicious and wholesome foods.

Recommendations for healthy eating

  • Eat at least five portions of vegetables a day (total 14-28oz/400-800g)
  • Make sure that “bulk food such as whole –wheat bread pasta, and cereals form at least the third of your diet (total 21-28oz/600-800g a day)
  • Eat fish instead of meat once or twice a week.
  • Eat a vegetarian dish as your main meal at least once a week.
  • Think oriental: make meat just one part of dish, not the one ingredient.
  • Eat three good meals a day, and you are unlikely to want snacks.
  • If you do want a snack chose fruit or a raw carrot, not cookies, potato chips, or chocolate.

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