How to achieve health and fitness

How to achieve health and fitness

Many people are looking for health and fitness, but what are the basic requirements for health and fitness and how do they achieve good health and general well -being?

If you take a closer look at the concept, everything will come down to the following four components that are crucial for a healthy life.

You are:

* 1 good nutrition

* 2 regular exercise

* 3 good night's rest

* 4 high -quality nutritional supplements

If we decide to make a good diet - including nutritional supplements - and an active lifestyle for daily habit, we could add 5 to 15 healthy years.

healthy life means: a balanced, healthy diet, avoidance of smoking, excessive consumption of alcohol and toxic chemicals, regular movement, good sleep and the addition of our diet with high -quality food supplements.

I will describe the four components mentioned above for a healthy life.

First of all: good nutrition.

You have probably heard it before: "You are what you eat." Although I like a more precise definition. It is better to say: "You are what you can get out of your meal."

good nutrition is of fundamental importance for good health.

The human body is a complex system that requires a complete nutrient spectrum for optimal health.

What do we mean by "good nutrition"?

good nutrition means: to eat the right food that contains the right carbohydrates, proteins, fats, fatty acids, vitamins, minerals and trace elements, depending on the body type.

A second factor that determines good nutrition is the ability of our body to absorb nutrients from food that we eat. The nutrients must be available in a form that the cells can absorb, and the cells must be in an optimal condition in order to be able to absorb the nutrients. This is referred to as bioavailability.

These are the keys to a successful nutrition and two often overlooked facts. This is one of the reasons why most nutritional supplements miss the brand. They do not deal with the cellular condition of the body.

You can think that regular exercise, a positive mental attitude, using the golden rule: "everything in moderation" is the key to good health. However, if you understand the damage caused by processed foods, this motivates you to change your diet if you strive for a high degree of health and freedom from degenerative diseases.

acid-base balance. We should consume acid and alkali-forming foods in the right ratio. This is not difficult to realize if we know that fruits and vegetables in general are alkaline and the rest is usually acidic forming with just a few exceptions. Further information on acid and alkali-forming foods can be found in my article.

The Australian diet contains almost a and a half times more acidic food than alkali -forming foods. This relationship should be the other way around. The problem when eating too much acid -forming foods is that toxic waste products accumulate and most of our health problems cause. With a diet with inadequate fruit and vegetables, important antioxidants, beta-carotene, vitamins and minerals are missing. They are most important to prevent oxidation through free radicals that are the main cause of heart diseases, stroke, cancer and other diseases.

We also need a sufficient amount of antioxidants to counteract the formation of free radicals caused by our stressful lifestyle, air and water pollution and malnutrition. Oxidative stress is demonstrably the main cause of over 70 chronic degenerative diseases.

Every day, the DNA is exposed to around 10,000 attacks by cell -damaging forces in every cell in its body, which are known as free radicals. These are unstable oxygen molecules that have lost an electron. Free radicals arise in a natural way when your body converts fuel into energy, but you also get it through air and water pollution, stress, smoking and sunlight.

These fleeting molecules move around their bodies and try to stabilize by stealing electrons to other molecules. If you are successful, create even more free radicals and cause a kind of snowball procession of the damage.

Free radicals don't just appear here and there occasionally. Up to 5% of the oxygen used by each cell are converted into free radicals.

It is assumed that damage caused by free radicals play a role in accumulation of LDL cholesterol (low density lipoprotein) and the lining of your artery walls. This can lead to a narrowing of the arteries, which is referred to as atherosclerosis and leads to heart disease. And if free radicals damage the DNA in the cells, cell mutations that lead to cancer can arise.

It's not just about nutrition, but also about movement. A balanced lifestyle is the key. Train at least three times a week. Aerobics, jogging, swimming, cycling and also weightlifting are part of your training program, which is important for maintaining a healthy bone structure.

The key is to do the right exercise. Aerobics are usually recommended in the weight loss industry. The more intense, the better what is wrong !! The problem is that aerobics exercises that increase their heart rate to over 120 strokes per minute, including running, rowing, swimming, cycling and many of these unusual aerobics courses in gyms, reducing almost as much muscles as fat.

and as you know, muscle loss reduces your ability to burn fat and makes it even thicker. Remember, muscle is the engine in which body fat is burned. You should do everything to maintain it for the rest of your life.

is good for many health reasons, it also burns some fat and does not burn muscles. However, the best exercise for fat control is a diverse training with a high repetition resistance using weights or machines.

By training all muscles in your body, they burn a lot of fat. Another advantage of resistance exercises is that they strengthen the muscles and thus provide more muscle cells in order to burn fat. It's a real health business.

Another important factor is the right pace. Don't exaggerate it. You cannot force things happen at the same time. The secret to good health is durability and durability. The right amount of food and regular movement.

The simple technique of "deep breathing" can make a strong contribution to feel good and to be fit and healthy. Our body needs an abundance of physical and mental energy to be able to function optimally.

The energy source is food, but food is useless without oxygen, which is the key to our strength. The more oxygen we supply our cells, the more energy we will have.

breathing is the way we get oxygen, and the advantages of the periodic deep breath are enormous. However, if we breathe flat, we affect the functionality of our systems. If the oxygen supply to our lungs is not sufficient, this can lead to physical and mental illnesses. The attitude is important for the right breathing.

The third factor for health and fitness is a good sleep. There is nothing better than good sleep and there is a great physiological need if the person wants to refresh and feel awake the next day. Sleep is also important for your memory and your ability to learn and possibly for maintaining a good immune system. However, there are still many questions about the function of sleep.

This may best be explained by the fact that people suffering from insomnia suffer from reduced concentration, reduced memory and reduced ability to fulfill daily tasks. They are also a higher risk of accidents at work and traffic accidents, many days of illness, increased use of health services and a lower perceived quality of life.

insomnia is usually perceived as a result of sleep disorders, which means that the person either has problems falling or does not sleep. A bad sleep quality in which the person concerned does not wake up refreshed even after sufficient sleep hours is a common complaint, especially in older people.

melatonin is a naturally occurring hormone in the brain that is made by the pineal gland and excreted at night. It is broken down quickly, but by continuously separating all night, it works in humans like a sleep regulator and a "signal of darkness". However, the natural production of melatonin tends to decrease with increasing age. Melatonin production is particularly reduced in older people with insomnia compared to older people without sleep problems.

Investigations have shown that melatonin can reduce the effects of jet lag such as sleep disorders and tiredness in small doses of 0.1 milligrams.

The fourth component is: a high -quality nutritional supplement. As I have already mentioned, most nutritional supplements do not treat the cellular condition of their body. Even worse, many are available in a form that is not acceptable for the cells itself and does not contain any biologically available substances that are useful for the cells in their body.

People who suffer from a chronically degenerative disease are more oxidative stress than normal. In this case, it is important to use optimizers to support an existing nutritional program.

It has been scientifically proven that taking food supplements has significant health benefits. The advantages of nutritional supplements have been scientifically checked in the past two years. Hundreds of scientific studies have shown that dietary supplements can significantly reduce the risk of degenerative diseases.

Apart from the future advantages, we enable good food and regular training to achieve health and fitness that we can now enjoy life much more!