How to Lead a Healthy Life

Healthy Life

Perform physical exercise about four times a week and for at least 40 minutes. It is not worth any type of exercise; it must be of adequate intensity to our physical condition and eminently aerobic, to improve cardiovascular health.

Maintain a regular schedule of main meals: it is important to regularize the time of breakfast, lunch, and dinner, so the body will get used to the schedule of nutrients and will regulate it in the most optimal way.

Digest Food

Chewing food slowly will save the digestive system work, making digestions lighter and avoiding reflux disease, excessive acidity, or excessive energy expenditure to digest food.

You have to consume a variety of fruits and vegetables, up to 600 grams daily. What will ensure the contribution of vitamins, minerals, and antioxidants.

From the age of 4, the consumption of fat belonging to dairy products must be monitored and moderate.

Since we have to provide fat to the body, it is better to choose those that are of higher quality, such as extra virgin olive oil. This oil will provide fat based on monounsaturated fatty acids beneficial to health, as well as vitamins and antioxidants.

Consume fish three or more times a week, since it provides omega essential fatty acids.

Be careful when choosing meats, lean meats will provide us with protein and will leave aside the saturated fat that accompanies other types of meats. Doctors especially advise chicken, turkey, rabbit and ostrich meat.

Soft drinks and sugary drinks are a very common way of providing many calories, and people think that they do not fatten as much, but the truth is that they contain a lot of sugar, and therefore, in the long term, it is a factor that contributes to obesity.

Miracle foods and diets do not exist. Before going on a diet or doing any type of regimen, it is best to contact your doctor and consult a gym to adapt an individualized plan.

Alcohol consumption must be:

  • The less, the better.
  • Nothing in the case of pregnant women, children, or in the case that you are going to drive.

Perform physical activity:

  • Do exercise appropriate to the age and physical condition of each, on a regular basis.
  • Any activity counts, such as climbing the stairs, walking, cycling.
  • Physical activity is recommended for at least 1 hour a day, at least five days a week.

Do not abuse to take the sun:

  • Half an hour a day is enough to cover the physiological needs of each person.
  • Solar radiation accumulates throughout life. You have to protect yourself adequately from the sun.

The Physical Exercise Routine That Lengthens Life

Scientists have discovered one of the possible keys to why physical exercise is so beneficial to health. And they have also found the most effective type of exercise to launch a mechanism that promotes general well-being and lengthens years of life. The secret is in the telomeres.

Telomere length is one of the keys to health and longevity. Telomeres are the protective “caps” at the ends of chromosomes, the structures that contain genetic information within each cell. Every time a cell reproduces, the telomere shortens, and there comes a time when it can no longer do so and loses the ability to divide. This is one of the explanations that the tissues degenerate over the years.

BEST EXERCISE TO LIVE LONGER: 45 MINUTES OF MODERATE INTENSITY RUNNING

Researchers from the University Clinic recruited 124 volunteers, who were not in the habit of exercising and who were thoroughly analyzed after performing different types of exercise.

The researchers managed to demonstrate that resistance exercises – such as long-distance running – are capable of slowing down the shortening and even lengthening the telomeres a bit. In contrast, strength exercises, such as weightlifting, did not produce the effect.

The main finding of this six-month controlled, randomized, and supervised study is that resistance training increases telomerase activity and telomere length, two important parameters for cell aging, regenerative capacity, and aging healthy.

Telomerase is an enzyme with the capacity to regenerate and lengthen telomeres.

Participants in the study, which has been published in the Heart Journal, were divided into four groups:

  • The first control group did not do physical exercise
  • The second performed a continuous low intensity run at 60% of the maximum heart rate. The mean distance traveled was 7.3 km, with an average heart rate of 155 beats.
  • The third performed interval training with four high intensity runs with warm-ups and cool-downs.
  • The fourth performed strength exercises (a circuit of eight machine exercises).
  • In all cases, the exercise sessions lasted 45 minutes and were performed three times a week.

WEIGHT EXERCISE HAS NO EFFECT ON TELOMERES

After six months, the researchers analyzed the blood samples of all the participants to determine telomerase activity and found that it had increased and that the telomeres had lengthened by up to 3.5% in the volunteers who performed the exercise. Resistance training at intervals and in which they ran with moderate intensity.…

Cabin Syndrome: How To Overcome The Fear Of Going Outside Again

Despite the fact that, although with restrictions, we can already go to the streets, some people do not want to do so. They are afraid, sometimes panicked, of leaving their home. They suffer what is called “the cabin syndrome.”

FEAR OF GOING OUTSIDE AFTER ISOLATION

Until a few months ago, the cabin syndrome had only been described in people who spent long periods of time isolated and with little social contact, such as astronauts, prisoners or workers confined in winter in places of extreme weather. However, these days it is a very common reason for consultation in the offices of psychologists.

The cabin syndrome is not typified as a psychological problem, and it is not a pathology. We can describe it as an exaggerated fear of going outside after spending several months locked up at home. In addition, people who suffer  from it may experience depressive symptoms, apathy in the face of the monotony of confinement, and they may also present an anxiety picture at the idea of ​​going out again.

The enormous adaptability of the human being predisposes us to get used to any type of situation, even the most adverse, such as being locked up at home for more than two months. Our mind has become used to the situation of isolation, routines, and no direct social contact with people outside our home.

HOW TO OVERCOME THE CABIN SYNDROME

These were some of the guidelines that we worked to be able to do her personal de-escalation:

  • Recognize our fear. Recognizing and accepting our fears helps us understand them. Fear is a very important emotion for our survival. By acknowledging it, we are already aware of its existence and can work to assimilate it and not be permanently caught in its influence.
  • Maintain security measures. Maintaining recommended precautions also helps control the fear of possible infection. Following safety instructions such as social distance, hand washing, or a mask helps to contain the feeling of fear and increase the feeling of security.
  • Know the real situation. Without falling into the obsession of being informed every hour about the new numbers of infections or deaths, it is necessary to know the situation of the community in which everyone lives to have a realistic estimate of the danger. Many times unfounded fear increases pessimism and does not allow us to value everything we can do.
  • Exit gradually. It is not necessary to set big goals, but to go out gradually, at your own pace, without forcing, to gain confidence and see what can be done.

The aim of these little walks is to reconnect with the positive sensations of being outside (clean air, smells of spring, sunlight, spaciousness, etc.).