Now we know why we care to keep our bodies healthy through good nutrition, as well as choosing the best for our nutrition, with healthy foods that will keep our body fit without exaggerated diets that can cause serious health effects.
Among these foods we find the fibers that protect our cardiovascular system, gastrointestinal still maintain our physical fitness; antioxidants or detox, which regenerate our cells, preventing premature aging, energy, and excellent weight control; fish, such as. salmon and sardines being the main ones for possessing omega 3, excellent control of the cholesterol; birds, eggs are excellent sources of protein. All these foods will give us the energy we need to keep our health healthy and youthful.
So let’s go to Health and Eternal Youth Journey – Forever young!
Foods with fibers
They are present in seeds, nuts, dried fruits, cereals, wheat bran, wheat germ, oats, barley, rye, beans, lentils.
A healthy diet is the essential part for health maintenance. Know how to properly nourish our body and give quality of life and longevity to our body. Among the main healthy foods we have the fibers, so let’s understand a little more about them:
The fibers are complex carbohydrates and do not increase blood sugar levels. They are the non-digestible part of the plant food, because they resist digestion as well as intestinal absorption, they produce complete or partial fermentation in the large intestine. During the digestive process remain intact, do not undergo any modification. Even so, they have very positive physiological effects for our health. The fibers can be soluble and insoluble. The importance of fiber is in the prevention of various health problems like obesity, constipation, hemorrhoids, coronary heart disease, diabetes, insulin resistance, high cholesterol, diverticulitis, colon cancer and other chronic diseases. Studies show that increased intake of dietary fiber is associated with reduced lethal risk.
1. Soluble Fibers
They include gums, mucilages, most pectins and some hemicelluloses Soluble fibers are usually fermentable, glaccidal and viscous, which gives them a great number of physiological benefits, such as: slowing of the transit in the small intestine, modulation of intestinal motility , energy supply to the intestinal mucosa, increased mass, stool volume and consistency, decreased colon pH and increased protection against infections Soluble fibers are substances that, in addition to providing a sense of satiety to the body, which is great to control the appetite of those who wish to lose weight, also help reduce the rates of bad cholesterol, LDL, thereby lowering the risk of heart disease, and helping control blood sugar levels, which benefits people who have diabetes.
As we know, the man is an integral part of Nature and, in this condition, needs the healthy environment to have wellness.
It is certain that any damage caused to the environment causes harm to human life and vice versa. “The existence of one is the very condition of the existence of the other” reason why the human being must carry out his activities respecting and protecting Nature, mainly because his physical body is a cluster of all the elements that it contains, being most by the water, 70 to 75%, just like our beloved Mother Earth.
We must remember and always be aware that our survival depends on the preservation and health of this habitat, because the problems that affect the ecosystem and humanity, such as: pollution of the land, through agrotoxics, excessive deforestation, air pollution, pollution sound and other types of devastations and incredible technology that also seems to have great participation in this current terrible and stressful of our ecosystem, affecting too much human life and logically that of the Planet. Humanity finds itself in an intense race for survival at this moment in search of healthy natural resources for a healthy life resorting to new habits such as organic foods and detox, antioxidants, physical exercises …
Effects of Environmental Pollution
Increased free radicals that are oxidizing agents, In our body, free radicals are produced by the cells, during the process of burning the oxygen, used to convert the nutrients of the food absorbed into energy. They are molecules released by the body’s metabolism with highly unstable and reactive electrons, because they do not have a pair of electrons, always seek to achieve stability by causing chemical reactions of electron transfer with neighboring cells, a process called oxy-reduction.
Producers of free radicals or oxidizing agents:
.foods containing pesticides, additives,
ultraviolet radiation, X-ray
.some synthetic chemical drugs,
.transplants of skin or organs,
.toxicity by heavy metals caused by environmental pollution.
Free Radicals at normal levels
When these substances are produced by the organism in normal conditions, it is in charge of neutralizing them, they can combine with other molecules of the body and, with that, they are annihilated quickly, if their production is small. At normal levels are necessary to the human body have an important role in infectious and inflammatory processes. Some of the white blood cells release enzymes that give rise to free radicals that are important in fighting infectious processes. When the oxygen reaches the site of the inflammation it is oxidized, generating free radicals that promote the destruction of the bacterium.
Free Radicals at excessive levels caused by Environmental Pollution
However when the level of these substances increases, there is an accumulation of impurities that can generate harmful effects from fatigue to degenerative diseases of early aging and cell death
. lipids, proteins, carbohydrates, nucleic acids and lipoproteins. In the case of lipids, lipoperoxidation occurs, which is nothing more than the destruction of the cell membrane.
. In proteins, the inactivation of enzymes and the acceleration of oxidative phenomena with structural alteration in the collagen, which causes atherosclerosis.
. in carbohydrates, the depolymerization of polysaccharides occurs,
.in nucleic acids, mutation of DNA and RNA.
.in lipoproteins, oxidizes cholesterol, favoring the production of LDL, which is harmful cholesterol.
It is important to emphasize that, despite the paradox, as much as oxygen is vital, it is also lethal
Antioxidants are substances that prevent other substances from being oxidized, react and neutralize the reduced forms of oxygen, which are: superoxide, hydrogen peroxide and hydroxyl radical ..
The importance of antioxidants lies precisely in the fact that they are able to regulate the amount of free radicals in the body.
A diet rich in antioxidant consumption helpsreduce oxidative stress (imbalance between free radical and antioxidant levels).
Antioxidants act in two ways under free radicals: inhibiting their formation and repairing the lesions already caused. The first is related to the inhibition of chain reactions involving its formation; and the second, in the removal of damaged cells, followed by reconstitution of the cell membranes.
Antioxidants also intercept free radicals and prevent their attack on lipids, amino acids, proteins, polyunsaturated fatty acids and bases of DNA, protecting the cells from injury. Antioxidants obtained through diet rich in vitamins, flavonoids, carotenoids, among others are key in this process.
Healthy Living is all that we all desire this, and to have health, wellness, quality of life and obviously success. The Health is primordial element so that we have a healthy life full and logically the health, because as we know without it everything becomes very limited, we lack the driving force of the vital energy in our body this and, in my point of view, the person healthy and whose functions of the organs are in perfect operation, and can therefore enjoy all the benefits that life can grant us.
A lot people have this question – How can we make it possible to permanently acquire the merit of health in a chaotic world, with so many things to do that makes time so short for us to devote ourselves to work, family and ourselves? We see that time is nowadays a priority. Exactly, I agree, but the solution is to know how to manage it wisely. But to reach these goals we must observe the environment in which we live, nourishment, habits, physical activities, our body and our mind “mens sana in corpore sano“. The set and balance of these goals will lead us to the good result we are looking for.
We have to take time to take care of ourselves. This is our survival. Firstly how is this really our health? For this we must adopt Preventive Medicine – doing annual check-up and follow the guidelines everything that is determined by the clinicians. Nobody better than our own to know our body, so for better diagnosis we must report everything we feel, ask for all the clarifications if we are feeling some abnormality, including propose alternative methods, called Alternative Medicine, that help in the treatment, if it is the case, such as Yoga, Hidrogym , Acupuncture, Reiki and so many things …
This is very important when we become the doctors our best friends, because after all they are the professionals who have all the infrastructures necessary to keep our health perfect.
What are you eating for your Health?
It is also very important to observe our eating habits. Step by step we must learn to nourish our body with healthy foods, avoiding excesses of fat and sugar ingested in the fastest meals found in self-services, snack bars, on the streets, that in the run of life we think they are the best and cheapest, even comes often accompanied by the offer of free soft drinks. We think that’s great – but it’s not. We only noticed when those clothes from last year, which we liked so much, we can no longer wear so tight. As a consequence the increase of cholesterol and the high sugar in our organism. Then we get crazy.
The healthy diet is an excellent option to keep our health balanced and our body in good shape. Organic foods, although more expensive than regular ones but they are the best. The fruits and vegetables do not contain agro toxins, gluten-free cereals ; meats, eggs, milk and their derivatives without hormones.
These foods are more expensive, we know, but we do not want to buy all the stock of the supermarket, because it would ruin or lose its validity. We must make a list of everything we really need for our consumption, so we do not commit excess or unnecessary waste. As we well know nowadays we should save money, although there is never much investment we make to our health.
Health Fat Foods
Fats are also part of healthy food, that are so-called mono and polyunsaturated, are responsible for the supply of energy, used in everyday life as they are also part of the constitution of our cells and hormones. They are found in vegetable oils such as olive oil; fish; avocado; and oil seeds such as chestnuts, walnuts, almonds. Particular attention should be paid to essential polyunsaturated fatty acids because the body cannot synthesize them and must obtain them through food. They are found in fish (mainly salmon, anchovy, sardines, tuna, herring); seeds and oils of canola, corn and sunflower; linseed; nuts. Omega 3 fatty acid has beneficial effects in the prevention of chronic diseases (cardiac, hypertension, type 2 diabetes, rheumatoid arthritis). Omega 6 fatty acid helps in reducing the levels of LDL (bad cholesterol) and total cholesterol and hormone regulation.
Saturated Fats – Saturated fats should account for less than 10% of the calories eaten during the day. These fats are present in foods of animal origin such as meats, milks, eggs, cheeses (especially the yellow ones), sweets, industrialized spices, besides being produced by the frying of vegetable oils. In this way, one should prefer cooked, roasted or grilled foods, avoiding frying; remove any apparent fat from meat and poultry skin prior to preparation; avoid consumption of sausages; read the label of foods, preferring those containing lower saturated fat content; prefer white cheeses and natural spices
Benefits of Water – Hydration in our body
Water – H2O – “The Nectar of the Gods“- We must have the habit of consuming this precious liquid at the rate of 2 liters or more daily. As we all know, the human body is made up of approximately 70% of this liquid, so the importance of always staying hydrated and replenishing fluids in our body. The water in addition to helping to hydrate, also eliminates toxins, like kidneys, because the greater ingestion of liquids increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, reason why they are less prone to crystallize and to form agglomerates the called kidney stone. As in the intestines, the water will “solve” the fibers consumed in the feeding, causing the excrement in our intestine to increase and to have an easier consistency to be evacuated.
The lack of water in the human body causes dehydration, which depending on the degree can be lethal.
We should always have a bottle of water with us, which will greatly help the habit of daily water consumption
Physical fitness is associated not only with good nutrition, but also with physical activity. According to the World Health Organization, we must reserve at least 150 minutes of physical activity daily, and we can divide them in the best way possible during the day, whatever the exercise that suits our body better. It is very important to understand that to get a body fit is indeed commendable when one considers health and self-acceptance a priori.
ATTENTION: Take care your body – We cannot forget that health is a human right so must love and watch over our body like a baby, this perfect vehicle that was given to us for our evolution, with an immeasurable source of healthy energies in all our cells, atoms and molecules, a wonderful treasure, bequeathed to us all.
If we have healthy habits, we will be healthy people.
These little tips will help us maintain the health and energy of our body, controlling the weight, through healthy foods and appropriate exercises, thus making a healthy body slim and our mind relaxed. Besides, for the control of the mind, bringing excellent benefits to the body we have: Yoga, Tai chi chuan, meditation that will help us a lot, especially in the critical moments of our life, at the time of the challenges, which will give us the serenity necessary to solutions.
I hope you can enjoy the information contained therein, because Health Life is a subject that I really appreciate and want to develop it in the best possible way, during the next posts.
My name is Veramariah, I was born in Brazil in the city of Rio de Janeiro. I am a retired librarian, throughout my career I worked in the area of research and documentation.
I have a great love and respect for Nature, for our Planet Earth, all the Environment in it. I also value Health very much in all aspects, not only for myself but for all Humanity. Without it, Health, we are very limited. Often unable to do everything we want, that is – our dreams
This is why my interest in the subject Healthy ilfe
Currently our Planet has undergone several sudden transformations caused by the devastation of the environment, seriously affecting the Life of all who live here.
Thus, the tireless quest for survival through the Health and Quality Life we all want in.
We are all in search of healthy foods through so-called organic, antioxidants, detox juices and salads, because its keeps our body healthier, as well as the majority of people already aware of it, they leave their bad eating habits, such as: excess fat, sugar, soft drinks …
Therefore the aim of healthylivinginlifestyle.com is dissemination of information necessary for the seekers of this matter – Healthy Life.