Learn Few Tips and Stay Healthy

Learn Few Tips and Stay Healthy

Learn Few Tips and Stay Healthy, You should exercise for the recommended 30 minutes a day, five days a week. In this world: 60 per cent of men and 72 per cent of women don’t do the recommended amount to stay healthy.

Learn Few Tips and Stay Healthy

Best thing:

• Try to do three, ten-minute bursts a day to get the same health benefits.

Your Morning Meal:

• You should have a healthy, nutritious breakfast each day to kick-start your metabolism and give you the energy and nutrients you need until lunchtime.
• In this world: One in eight adults skips breakfast, despite being unlikely to get the missed vitamins and minerals later on in the day.

Next best thing:

• Keep a stock of healthy snacks, such as bananas, mini bags of dried fruit and nuts, cartons of fruit juice and slices of fruit bread, for when you’re running late.
• In coffee shops, steer clear of doughnuts and pastries and opt for low-sugar, high-fibre, and high-protein choices, like bagel and cream cheese or wholegrain muffin.
• Cereal bars are convenient but can be high in fat, salt and – or sugar, so check the information on the packaging.

Your Fish Intake:

• Oily fish, such as salmon, trout and sardines, should be on your menu at least twice a week.
• Packed with DHA and EPA omega-3 fatty acids, studies show that oily fish reduces the risk of heart disease and boosts the immune system.
• In reality: Half of the people eat less than the recommended amount and 13 per cent of adults don’t eat fish at all.

Your five-a-day:

• You should have at least five servings of fresh fruit and vegetables daily to get the full array of nutrients and fibre you need.
• We eat an average of only half the recommended five servings of fruit and vegetables daily – and one in three of us eat no fruit at all.

Next best thing:

• Forget fancy “super-fruits”. Apples and bananas provide just as many health benefits.
• Frozen vegetables are as nutritious as fresh ones, and with no preparation or wastage.
• Simply grab a few handfuls and add them to whatever you’re cooking.
• Canned fruits (in juice, not syrup) and vegetables also count, while dried fruit makes a healthy snack.
• Still falling short? Take a good multivitamin.

Your Sleep:

• In an ideal world: You’d get eight hours of undisturbed, refreshing nap every night because studies link lack of sleep to high blood pressure, poor immunity and weight gain.
• In the real world: Almost half the population sleep badly some or most nights, and nearly a third of the population get less than six hours’ shuteye.

Next Best Thing:

• Try to snatch a 30-minute nap in the afternoon, three times a week – you’ll add a year to your life, as well as recouping sleep loss.
• Get the temperature right: As little as 0.3 degrees Celsius can make the difference between a good and poor night.
• Pick one night a week to turn in early – and stick to it. A full night of intense “recovery” sleep can knock a good chunk from your sleep debt.
• Switch off the TV before bed and read a book or listen to music. It’s one of the most effective ways to decrease tension and distract you from fatigue.