Do not just sign up to the gym to keep fit. In our way of life, often hectic, we need to introduce some good habits, to be followed on a daily basis, which allow the body to enjoy good health. With the costume fitting then! How to stay online?
1. 30 minutes a day of physical activity
Practicing every day at least half an hour of physical activity reduces the risk of cardiovascular disease. Thanks to muscle movement, in fact, you burn fat, sugar and protein . Exercise also promotes the production of serotonin , the so-called “hormone of good spirits”, thus reducing anxiety and depression.
2. Drink at least a liter and a half of water a day
The hydration is very important for our body. The acqua fact eliminates toxins and toxic substances produced by the body, speeds up metabolism , reduces cellulite and water retention, improves hydration and oxygenation of tissues, increasing the elasticity and reduces swelling . Daily consumption not have a glass of water in the morning for breakfast, two glasses at lunch, dinner and two drinks a pint between meals.
3. Eat at each meal boiled or raw vegetables and fruit at every snack
Fruit and vegetables are rich in vitamins, minerals and fiber and antioxidants vital to our health. The experts recommend the consumption of five servings a day : with this rule is two servings of vegetables and three fruits. Each serving is for example in a whole fruit (apple, orange, pear) or 2-3 small (apricots, plums), a plate of salad, half a plate of raw vegetables or boiled, a cup of fruit salad or a glass of juice or centrifuged.
4. Emphasizing foods rich in protein
This means reducing the amount of foods high in refined carbohydrates, such as bread, pasta, rice. Preferring, instead, eggs, meats, fish, vegetables, yogurt and low-fat dairy. The proteins, in fact, remain constant insulin levels, increase metabolism and inhibit the sense of hunger , thanks to the release of cholecystokinin, a substance that regulates the sense of satiety.
5. Sleep at least 7-8 hours a night
Sleep is the key to our health, not only physical, it regenerates the body and cells. Sleep well away fatigue, irritability and enables the proper functioning of the immune system, reducing the risk of infection and disease in general.