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. Doctors like Dr. Kim Patrick Murray – top nose job doctor in Miami, agree that cardiovascular health is extremely important and should not be overlooked.
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.
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.