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Hi guys how are you guys I hope you all are doing well I welcome you to Healthy Steem Community. I am going to participate in a contest organized by @mesola I hope you guys like my blog, let's start
Your Healthy Recipes: in here we want you to share with us your delicious and nutritious recipes
First we know why nutritious foods are important for our health. From the minute we're born, we're aging. Constant exposure to our environment, the things we eat, and stresses from both inside and outside our bodies all cause us to age over time. Aging is highly complex, but scientists are starting to understand what happens at the cellular and molecular levels. For example, healthy cells are damaged over time when our immune systems shift from reacting to short-term problems like injuries and infections, to gradually producing chronic inflammation throughout the body. Time also gradually shortens the telomeres that act as protective caps for our DNA-containing chromosomes. These and other changes make our bodies less and less able to deal with stress from inside and outside of our body, so when damage reaches a critical level, our cells, tissues, and organs may no longer perform normally and our health starts to decline. The changes associated with aging start to happen on some level at day one. We begin to experience their effects early in life. For example, we lose the ability to hear certain high-frequency sounds as teenagers, our cognition and memory slowly decline after they peak in our mid-20s, the strength of our bones starts to decrease in our 30s,
female fertility sharply declines after 35, age-related near-sightedness begins in our mid-40s, and our hair starts to gray and thin as early as our 30s and 40s. After the age of 50, the changes of aging become increasingly noticeable, and because aging is the biggest risk factor for most of the diseases that affect us as adults, the older we get, the higher our risk of chronic disease becomes. Most of us can be healthy and active well into our later years, if we take care of ourselves. It's no surprise that regular physical activity can help maintain a healthy weight, improve moods and sleep habits, and boost overall health. And it's clear that a well-balanced diet full or nutritious foods, is critical to good health.
But when it comes to understanding which foods are the best choices, much nutrition research has focused on how certain foods or nutrients may have a negative effect on health, or even play a role in disease development. We are rapidly learning about what foods and nutrients should be emphasized in our diets, and how they can enhance our health. Diets full of fruits and veggies, whole grains, legumes, nuts, and lean meats, have proven health benefits like lowering blood pressure, improving glucose control in diabetes, weight loss, improving arthritis, and reducing the risk of cancer and cardiovascular events, to name a few. And we are learning more about the specific nutrients that can impact health. For example, plant pigments found in bright orange and red fruits and vegetables may prevent and slow the progression of eye diseases. Calcium helps to keep bones strong. B vitamins play a role in maintaining brain health. And flavonoids from many plants may improve the health of our cardiovascular systems. The bottom line is that YOU have the power to maintain and improve your health, add vitality to your years, and reduce your risk of disease. And it's never too late to make a change.
Nutrition Tips: here we want see your expertise on healthy eating, you have to state your meal plan, the portion of food you eat.
I have never followed any diet plan in my life I can only give you some tips. i am sharing delicious tips for anybody who is beginning to eat better or wanting to work more healthy term i used clean eating as my guideline which is where clean and delicious came from so my definition of eating healthy and clean is simply this eating real whole unprocessed foods as close to their natural state as possible most of the time so eating foods like vegetables fruits healthy sources of carbohydrates like sweet potatoes and grains high quality sources of protein
and healthy fats like avocados nuts and seeds one of the most HEALTHY EATING IS NOT THE SAME FOR EVERYONE is not supposed to look the same for everyone you can be a healthy eater and be a vegan you can be a vegetarian you can be a meat eater you can be a weight lifter you can be a yogi you can eat two times a day you can eat six times a day and you will also notice that your lifestyle will affect the type of healthy diet you're eating so for example a young student versus a working mom of two with a family versus a young professional right all of these people can eat healthy diets and you will see that their plates look very different based on the style of their day and the style of their life right so there's no hard fast rule here other than that simple tie-in that we counting calories you tend to get caught up in feelings of restriction and deprivation and that is because when the brain gets to work trying to stay under or at a certain amount of calories what it tends to do is pay attention to what it can't have they automatically taste good together because mother nature has our back so in case you've never noticed things like brussels sprouts and grapes butternut squash and cranberries berries and basil these foods all grow in the same season and they all taste amazing together which is really good to know because it takes a lot of guesswork out of your cooking so a great way to have a little bit of fun with this is maybe when you go to the grocery store you pick up one to two new ingredients each week and experiment with it in.
Wellness Secrets: in here you are to share your tips and tricks for maintaining physical and mental well-being even how you manage stress, self-care, and mindfulness practices.
Have you ever wondered what healthy habits you should add to your list of to-do's? We all should give enough time and intention to our mental health, and what better way than to adopt some new, healthy habits along the way. If you keep it a habit, sooner or later, it can feel like a part of you, so the healthier, the better. Here are eight healthy habits to improve your mental wellbeing.
1 Adopt an upright posture
It's time to stretch out those muscles and stand like you mean it. According to a study in the Journal of Behavior Therapy and Experimental Psychiatry, upright posture can have a positive effect and reduce fatigue. The preliminary studies conclusions suggested that, adopting an upright posture may increase positive effect, reduce fatigue, and decrease self-focus in people with mild to moderate depression.
2 Practice positive thinking
Research continues to show that your thoughts about yourself strongly affect how you feel. The best way to change any negative feelings you may have to counteract them with a positive one. We can end up viewing experiences a way that confirms that notion. Instead, practice using words that promote feelings of self-worth and personal power. So instead of saying, I was horrible at my math test,use positive words and self-compassion like, I'll study harder next time
3 Take a walk in nature
Take a walk in nature. My favorite. Ah, nature. Is there anything quite like the green grass between your toes, the blue skies above your head, the warm sun burning your nose, hm, forgot the sunscreen. A simple walk in nature can have the ability
4 Hug someone
Sometimes we just need a hug. Maybe that's what your parents once told you, and sometimes, they're right.
5 Spend time with your furry friend
Got no one to hug? How about your dog?Don't have a furry friend? Now might be a good time to get one. Need to be convinced? The students stress hormone, cortisol decreased with just 10 minutes of petting cats and dogs. The research article notes, a 10 minute college-based AVPproviding hands on petting of cats and dogs provides momentary stress relief. So, when you go on that walk in nature, make sure to bring your furry friend with you.
6 Exercise
Exercise is not only important for our physical health, but our mental wellbeing as well. Regular exercise releases endorphins, which make us happy naturally. According to an article from Mayo Clinic, exercise can release feel-good endorphins, natural cannabis-like brain chemicals, endogenous cannabinoids, and other natural brain chemicals that can enhance your sense wellbeing.
7 Get Enough Sleep
Well, you definitely heard right. We need a good night's rest to recharge with enough energy for the next day. Not getting your eight hours of sleep every day has been shown to negatively affect your mental health. What makes things worse is 60 to 90% of patients with depression also have insomnia according to the Sleep Health Foundation.
8 Keep a Gratitude Journal
Expressing gratitude can work wonders for our mental wellbeing. Gratitude has been linked to increased happiness, mental health, and improved well being
That's all!
I hope you guys liked my blog. If you like it, let me know below. See you in the next blog. Until then, take special care of yourself and the people around you. Allah Hafiz.
I would like to invite @waleedsiraj1, @azmat545, @azeem22 to participate in this contest.