The 7 secrets of living longer and healthy is associated with your dieting. Lets get into it.
First, eat foods that are high in nutrients and low in calories. Avoid processed food. Eat rice, beans, corn, fruits, and vegetables.
Rice is packed with vitamins, minerals, and antioxidants as well as being low in sodium.
Beans contains potassium, magnesium, antioxidants. Beans also contain fiber and are high in protein and carbohydrates but low in calories and fat.
Corn is a cancer fighter as well as a valuable source of vitamin C.
Second, eating fresh fruits help you avoid unnecessary fats and sugars while packing even more vitamins into your diets. Fruits naturally ready-made snack. They are packed with vitamins, fiber and other nutrients that support a healthy diets. Fruits are generally low in calories and high in fiber. This helps in any lose weight programs. Statistics will show that eating fruits are linked to a lower body weight and low risk in diabetes, it also reduce high blood pressure. cancer, and heart disease.
Grapefruits is a cross between a pomelo and an orange. It is commonly associated with dieting and weight loss. Half a grapefruit contains just 39 calories, but it provides 65% of the reference daily intake. In a study in 85 obese people, eating grapefruit or drinking grapefruit juice between meals for 12 weeks resulted in decrease in calorie intake. This resulted in a 17% decrease in body weight, and improved cholesterol level. A recent review found that grapefruit consumption reduces body fat, waist circumstance, and blood pressure.
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruits. This is about 223 grams. Apple also support weight loss. In a study, women were given three apples, three pears, or three oat cookies per day for 10 weeks. The apples group lost 2 pounds (0.91 kg). The pear group lost 1.6 pounds (0.84 kg), while the oat cookies group’s weight did not change. A study of 124,086 persons determined that people who are apple lost an average of 1.24 pounds (0.56 kg) per day serving over four-years period.
Blueberries contain just 42 calories but provides 12% of the required daily intake for vitamin C, manganese, as well as 18% for vitamin K. Berries may help decrease cholesterol level, reduce blood pressure and lower inflammation. This are helpful to people who are overweight. Kiwis are excellent source of vitamin C, vitamin E, folate, and fiber. They have significant health benefits. In one study, 41 people with prediabetes are two golden kiwis per day for 12 weeks. They experienced higher vitamin C level, reduction in blood pressure, and a 1.2-inch reduction in waist circumstance. Kiwi can help control blood sugar, improve cholesterol, and support gut health.
Melons are low in calories and have a high-water content. That makes them very weight loss friendly. Melons are rich in fiber, potassium, and antioxidant, Banana supply vitamin A, A6, and C. One study illustrated that eating a banana per day reduced both blood sugar and cholesterol. Bananas are good to any healthy weight loss program. Avocado is one of most calories-dense fruits.
Third, dieting will be what you drink. Drinking green tea are beneficial and its benefits are endless. Drinking green tea has been shown to promote weight loss and anti aging. Green tea can have positive properties on chronic diseases such as cardiovascular disease, diabetes and cancer. It also improves mental alertness. Cranberry juice destroys bacteria clinging to the walls of the bladder. Drink water exclusively if you can. Avoiding sugary soft drinks associated with heart disease and obesity are encouraged.
The fourth point depends on daily intake. We encourage limiting calorie intake by eating a light dinner early in the evening. Small meals should be a practice for individual wanting to control how they look and fell. Eat 20% less, this is the difference between gaining weight and living longer. Eating fish has associated with slower rate of cognitive decline in aging patients.
Next point here is keeping close ties to the family and its effect to living longer. The concept of family togetherness and mutual support can not be overemphasized. Families are social nuclei with emphasis on caring for the elderly. Several scientific studies have linked strong social network to a host of benefits, including reduction in obesity, post-operative pain, and risk of chronic illness.
Social networks, which provide a sense of support and belonging, are especially important for older people. They play a role in creating what a reason to live. A strong commitment to family, friends, community, and the environment gives you a shared sense of purpose and keep people busy and motivated far into their silver years.
Finally, avoiding stress. Stress is a well established killer, and by avoiding it while staying busy help decrease incidence of sickness and eventually will lead to prolonged lives. A 2009 study by the Rush Alzheimer’s Disease Center in Chicago showed that staying active and having a sense of purpose help people live longer.
Living longer has long been associated with “Blue Zones”. Blue zones are geographical areas highly concentration of the world longest living people. This study researched on how they were able to live long and what they eating. You can live long if you eat right.
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In the rural mountainous region of Sardinia Italy, people are working as shepherds well into their seventies, and not rarely become centenarians. In island of Okinawa Japan, has the highest concentration of centenarians in the world, despite having been through years of subjugation by invaders as well as widespread famine during and after World War 11.Loma Linda, California is home to a community of nine thousand Seventh Day Adventists, currently the longest living group of people in the United States of America. Icaria Greece has the highest percentage of ninety-years on the planet, a cancer rate of 20 percent lower than rest of Greece.
One wonders how where this people able to live long and age well into their adulthood. In this series we are going to give you some health tips that will help you achieve a healthy living.
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