It’s a tag, but also a truth: people who have breakfast burn less calories at lunch and dinner. A breakfast rich in proteins but low in fats will give you the energy needed for the entire day. Or you can choose a breakfast rich in fibers that will satisfy your appetite until noon.
2. Less salt
Less salt can prevent cardio diseases. Check food labels when you shop and try to choos e those that have a low percentage of salt (0, 25 g for 100g food).
3. Make blood tests
Check your cholesterol because a high level produces cardio diseases. Find out if you have a mineral and vitamin deficiency, and if you do, take nutritive supplements. In this way you can prevent anemia (if you have an iron deficiency) or spasmophilia ( if you have a low level of calcium and magnesium). Make at least one ophthalmologic examination in two years. Even if you don’t need diopters, a pair of glasses with protective lens for the computer is really good for your health. Do not forget to visit your dentist (once in six months).
4. Lots Of Vegetables And Fruits!
Raw, if possible! The advantages of consuming vegetables and fruits are many and well-known. Still, remember that they contain fibers, which are responsible for the sensation of satiety and for a normal digestion. They contain vitamins and minerals indispensable for the good function of the body. They are low in calories, especially vegetables, so they are not a danger for your silhouette; on the contrary, they are indicated in slimming diets. It has been proved that a frequent consume of fresh vegetables and fruits decreases the risk of Alzheimer disease.
5. Vitamins And Minerals!
Unfortunately, even if you consume daily fruits and vegetables, you cannot assimilate from your food all the vitamins and minerals that your body needs to be healthy. In order to prevent, you should take multivitamins, preferably at doctor’s recommendation. Especially in the spring, when the body is weakened because you had less raw fruits and vegetables, therefore with less vitamins. A high level of vitamins and minerals fortifies the body and the spirit.
6. Try to Introduce In Your Daily Diet Probiotic Food
For instance yogurt that contains probiotic bacteria. They fortify the immunitary system and restore the natural balance of the body. They reduce the level of cholesterol due to the action of bacteria on the fat’s metabolism.
7. Try to Reduce The Fats From Your Diet
Choose low fat food or products that contain ”good fats” (non-saturated fats). In general, they are vegetable fats. ”Good fats” reduce the level of cholesterol in the blood, therefore the risk of having cardio diseases. Aliments that contain ”good fats”: nuts, seeds, peanuts (but not roasted), extra-virgin olive oil, avocado. ”Bad fats” (saturated) are usually those of animal origin and they increase the level of cholesterol.
8. Carpe Diem! (Seize The Day!)
Try to enjoy the present day and don’t think about what you are going to do tomorrow or in the future! Enjoy every moment and take things as they are. It’s a scientific fact that the elimination of plans reduces stress level and fortifies the immunitary system. The diseases produced by stress are: high blood pressure, cardiovascular dysfunctions, asthma, skin issues, depression, insomnia, ulcer and it increases the risk of having cancer. That doesn’t mean that we can get lazy and not caring about tomorrow! Let’s try to stress positively. This ”positive stress” motivates us and stimulates us.
9. A Healthy Skin!
In a healthy diet, besides raw cereals, fruits, vegetables and probiotic food, a lot of water and tea, nutritive supplements with vitamin A, E, selenium and zinc are highly recommended for the health of the skin.
10. Physical Exercises!
After a long day at work, you feel exhausted and an hour of aerobic is not really what you have in mind. But physical effort is like a release; it reduces muscular tension, refreshes the spirit and stimulates creativity. Physical exercises stimulate the secretion of serotonin in the brain, a substance that gives you a good state of mind.
11. Eat Raw Cereals
In the preparation of raw cereals is used the whole grain, in order to keep the properties contained by the 3 layers of the grain: the external layer, rich in fibers, the internal membrane rich in amidine and the internal part (the germ) rich in nutritive substances. Eating raw cereals helps maintaining a normal level of glycemia, protects the heart and controls body weight.
12. Omega 3 or Fatty Acids For The Health of The Nervous System
Fatty acids are to be found especially in fish: salmon, trout, mackerel, and sardines. Omega 3 acids stabilizes arterial pressure and play a major part in preventing cardiac diseases and some types of cancer. They are used to prevent and treat stress and depression.