To stay healthy, you must have a healthy eating habit and stay hidrated. There is no alternative and second option to it. Lets see why!
Hydration for Health
Knowing the Needs
Perfect hydration depends on some facts and they are mentioned below.
- Body Size
- Duration of Exercise
And symptoms of dehydration during work out. You must get more hydration if you notice any sign of them.
- Increased body temperature
- Faster breathing and pulse rate
- Increased realization of effort
- Increased weakness
To avoid this, it is really important to drink a lot of fluids before, during and after the exercise.
Before any kind of exercise or workout, drink plenty of liquids. Drink extra water, nonfat milk, juice and other nutrient-friendly liquids. For an example, before going to walk, run or bike, drink at least 2 cups of liquids two hours earlier and that will ensure your good hydration condition during the workout.
During the activity, 4-6 oz. of liquid every 15-20 minute is quite enough to keep your body hydrated. If you have planned to exercise outdoors for an hour, get a bottle of water with you.
After finishing your exercise, drink enough to satisfy the thirstiness and then drink some even more. Actually, it depends on the amount of water you lost during the exercise. So to estimate the volume of liquid you are losing during an exercise, you can weigh yourself before and after the exercise and take note of it. Roughly you can drink 0.5 liter or 20 oz. (2.5 cup) of liquid for each pound you have lost during the workout.
Selecting the Right Liquids
If you are going to exercise for an hour more or less, only water should suffice. But when you are planning to exercise more than an hour, you should get some fruit juice or other sports drink containing sugar and salt in it because it will help you get the fluid into your body faster. Some Sports drink like Gatorade, Powerade gives extra energy boost during the activity as they are designed to increase the sugar circulation of blood.
If you are extra conscious, read the label of the bottles and study them to determine the perfect sports drink for you. An ideal drink should provide around 14 grams of carbohydrates, 28 mg of potassium and 100 mg of sodium per 8 oz. of serving. And the carbohydrates of the drink should from glucose, sucrose and fructose since your body can easily absorb them. Also try to avoid the carbonated drinks as they can mess with your stomach.
Like every other nutrition, hydration needs to be planned as well. It is the main source of water for our body. However, hydration is something more than just water. Oxygen in our lungs, minerals running through our body, liquid that helps the body to stay cool, hydration is responsible for it all.
Having healthy diet is not actually that hard. It is all about balancing everything. These five diet tips might help you to keep your diet balanced, stay healthy and live longer.
Diet for Health
- Cook for Yourself
It is one of the most important things to consider when you want to stay healthy as you will have total control of the ingredient of the food you are going to eat. It sure will help you live longer if you eat at home more often rather than in a restaurant. Author of (Centenarians: the Bonus Years) and founder of the National Centenarian Awareness Project, an advocacy group for Americans 100 and older Lynn Peter Adler’s view of restaurant food is, “The same food in restaurants will generally be higher in fat, salt, and sugar, plus it’s often served in large portions,”
- Consider Eating More Vegetable
Eating fruits and vegetable more often can help you having a longer and healthy life. Even though it sounds like we are preaching vegetarianism. A study of more than 34,000 people determined that, eating vegetable diet adds at least one and half years more in your life. We all know, fat increases the cholesterol level of your blood and hence the risk of heart disease. While on the other hand fruits and vegetables contain antioxidants which fight free radicals and protect cells from aging.
- Stay in Shape
Being overweight and obese surely increase the chance of Developing dementia, Alzheimer and many other disease. New England Centenarian study, the largest research project of its kind, found out that excessive weight can lead into a life-threatening condition, including diabetes, heart disease and even cancer. Even a small weight gain can raise your blood pressure. Also, as you are getting obese, your immune system is becoming weaker. And which can make you more vulnerable to sickness.
- Follow Okinawan Diet
Okinawa is a place in Japan, and as surprising it is that the people of Okinawa has the longest life span on earth. Two of their favorite food is tofu and sweet potatoes (start stocking up them). The people of Okinawa eat sweet potatoes on daily basis and they are also the world’s largest consumers of tofu. Sweet potatoes are rich source of beta-carotene, vitamin-C, DHEA and has more fiber than oat bran while on the other hand tofu is made of soy milk which is known as the world’s healthiest food. Together the ingredients of tofu and sweet potato help your body defend itself against aging while prevent heart disease and breast cancer. Try serving steamed sweet potatoes and tofu together as studies have shown that you can absorb beta-carotene better when you eat them with some fat.
- Sleep Well
Sleep always makes you feel better, but it something more than that. It is an important part of staying healthy and live longer that you get decent amount of sleep every day. The National Sleep Foundation recommends that good and timely sleep helps us wake up rested and relaxed every morning. There is a saying that, when we are asleep, our bodies take the time and repair itself.