These simple steps will help you feel better and stay healthy. Of course, life gets busy, and sometimes you can feel stuck with unhealthy options being the easiest and most accessible. Luckily, Mangia offers healthy and satisfying meals that can be grabbed on the go or delivered right to the office.
1. Drink Enough Water
You need to drink water, as water regulates metabolism and is vital for life. Plus, blood plasma is 92–95% water, and the liquid helps the circulatory system cope with its functions. With water, oxygen and glucose are supplied to the brain, which is necessary for nervous activity. Water removes metabolic products and toxins from the brain. But its lack can cause headaches, feelings of fatigue, and problems with the digestive tract.
But how much water should you drink? There is no universal rate of water consumption. Focus on two indicators:
Feeling thirsty. If you have water, you need to drink it.
Urine color. It should be colorless or light yellow; otherwise, you’re not well-hydrated.
2. Eat More Vegetables and Fruits
Plant foods are great for the prevention of cardiovascular disease and certain types of cancer. The fiber they contain helps the digestive tract work better and reduces the risk of non-communicable diseases.
Most of us have known about the benefits of vegetables and fruits since childhood, but it is not always possible to eat them in sufficient quantities. Moreover, recent studies indicate the norm of 500-800 g per day, which is a lot. If you want to eat more vegetables, make them more accessible. To make this a reality, you have to think about why vegetables are an infrequent guest on your table.
Perhaps you would love to eat cabbage salad every day, but you are too lazy to chop it with a knife. Then your choice is a food processor with a shredder. Or maybe you repeatedly buy a vegetable that you do not like because you are guided by external information instead of your own feelings and preferences.
3. Keep a Food Diary
People tend to underestimate the amount of food they’ve eaten. Therefore, it is highly likely that you’re not fully aware of your eating habits. A diary will help you understand your eating in an objective way, and you’ll learn a lot about yourself.
Write down what you eat—including how much and in what quantity—immediately after a meal. Choose a convenient way to record information, such as in a paper notebook, a document on your phone, or a calorie counting app.
4. Eat Less Sugar
Modern man consumes way too much sugar, mainly because it can be found in almost everything. Sugar isn’t only in soda or baked goods; it’s also in ketchup, instant porridge, and sausage.
The incidence of type 2 diabetes, liver failure, tooth decay, obesity, and other unpleasant things are associated with excessive sugar consumption. So it is simply necessary to control its amount in the diet.
To tackle your relationship with sugar, start small. When thirsty, drink water instead of juice or soda. By eliminating these drinks, you’ll quickly reduce your sugar intake. Also, switch to unsweetened teas and coffees.
Limit your dessert consumption – make it meaningful. Instead, add a serving of complex carbohydrates in the form of cereals to the diet. This will make it easier to tolerate avoiding sugar. Finally, cook more yourself. Manufacturers sin by adding sugar to products where you would never expect to see it. So you can resist this only by getting up to the stove yourself.
5. Pay Attention to the Composition and Calorie Content of Food
Reading is helpful, especially when it comes to product labels. For example, you might find out that your favorite “healthy” granola bar is full of sugar and outperforms chocolate in calories. Reading labels will provide an abundance of discoveries.
Learning labels takes time. Therefore, plan your trips to the store so that you have plenty of time. Be sure to eat before shopping; otherwise, the rumbling belly can drown out the voice of reason. And of course, try not to take the kids with you, who will stand and moan while you’re reading labels and assessing your options.
6. Regularly Eat Dairy Products
One serving of fermented milk a day can help you lose weight and reduce your risk of type 2 diabetes by 18%. However, it is better to choose options without sugar, as they’re healthier.
If you find a dairy product that you like, it will be easier to build a habit. Try and stick to dairy products high in protein, probiotics, and nutrients. Try everything that shops offer, such as fermented baked milk, kefir, Snezhok, acidobifilin, varenets, natural yogurt. Among them, you will surely find what you like. If you can’t find something you like, try combinations. For example, make a kefir-based smoothie.
Diet is an important risk factor in coronary heart disease. In case you are looking for cardiologist in Houston, TX, please explore the modernheartandvascular.com website.