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MAINTAINING A HEALTHY LIFE.doc

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10 TIPS FOR MAINTAINING A
HEALTHY LIFESTYLE AND
BODY
DR. MWEBAZA VICTOR (MBChB)
mwebazavictor1997@gmail.com
+256755516694
+256764005904
Many people get active to improve overall
health, build muscle, and of course, get a killer
bod, but working out has above-the-neck
benefits, too. For the past decade or so,
scientists have pondered exercise and nutrition
can boost overall health. Regardless of age or
fitness level, studies show that making time for
exercise and adjusting your diet provides some
serious mental benefits. In this post, we’ll talk
about tips on how to take care of our bodies;
both our physical and mental well-being.
Remember, it ’ s important to turn healthy
behaviors into habits – practice these tips
regularly to make them part of your lifestyle.
1.Measure and Watch Your Weight
Keeping track of your body weght on a daily or
weekly bass will hep you see what you’re losing
and/or what you’re gaining
2.Limit Unhealthy Foods and Eat Healthy
Meals
Do not forget to eat breakfast and choose a
nutrtious meal with more protein and fiber and
less fat, sugar, and
calories. For more information on weight-contro
foods and dietary recommendations, please
check the folowing
webste:www.hsph.harvard.edu/obesity-prevent
on-source/obesity-causes/diet-and-weight/.
Choose a Healthy Nutrition Routine
Here are some specific recommendations on eating for a
healthy body and mind:
Control Your Portion Sizes.
Fill the majority of your plate with colorful nutrient-rich,
low-calorie foods, such as fruits and vegetables.
Be realistic about how much food you’ll actually need
to feel full – our eyes can get the best of us, especially
when we’re at a buffet or when we’re using larger
plates. You probably don’t need as much as your eyes
tell you.
Load Up on Vegetables and Fruits.
Just be sure to limit the ones that are fried, covered in
thick sauces, or canned in heavy syrups.
Select Whole, Fiber-Rich Grains.
Examples include whole-wheat or whole-grain bread,
brown rice, oatmeal, barley, and buckwheat.
A simple rule is to look for “whole” as the first word
on the ingredients list. Even food items labeled as
“wheat” may not be “whole wheat” unless
designated as such.
Limit Your Sodium Intake.
Excess sodium contributes to high blood pressure, a risk
factor for cardiovascular disease. The AHA recommends
a goal of 1,500 mg of sodium per day or less. Packaged
and processed food may have surprisingly high sodium
content, so make sure most of your food is fresh and
unprocessed.
Limit Unhealthy Fats.
Saturated and trans fats can raise your low-density
lipoprotein (LDL) cholesterol and increase your risk for
unwanted disease. To avoid these fats, limit your intake
of pastries, red meat, processed meats, and fried foods.
Trade these for monounsaturated and polyunsaturated
fats, found in such foods as olive oil, avocado, almonds,
cashews, salmon, and anchovies
3.Take Multivitamin Supplements
To make sure you have sufficient evels of
nutrents, taking a daily multivtamin supplement
is a good dea,
especialy when you do not have a variety of
vegetables and fruits at home. Many
micronutrients are vital to your
immune system, incuding vtamins A, B6, B12, C,
D, and E, as well as znc iron, copper, seenium,
and magnesum.
However, there ’ s currently NO avaiable
evidence that addng any supplements or
“miracle mineral supplements”
to your diet will help protect you from the virus
or increase recovery. n some cases, high doses
of vtamins can be bad for your heath.
4.Drink Water and Stay Hydrated, and Limit
Sugared Beverages
Drink water regularly to stay healthy, but there is
NO evidence that drinkng water frequently (e.g
every 15
minutes) can hep prevent any vira infection. For
more information on drinkng water and influenza,
coronavirus, please check the folowing EPA
website:
wwwepa.gov/coronavirus/coronavirus-and-drin
king-water-and-wastewater.

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MAINTAINING A HEALTHY LIFE.doc

  • 1. 10 TIPS FOR MAINTAINING A HEALTHY LIFESTYLE AND BODY DR. MWEBAZA VICTOR (MBChB) mwebazavictor1997@gmail.com +256755516694 +256764005904 Many people get active to improve overall health, build muscle, and of course, get a killer bod, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered exercise and nutrition
  • 2. can boost overall health. Regardless of age or fitness level, studies show that making time for exercise and adjusting your diet provides some serious mental benefits. In this post, we’ll talk about tips on how to take care of our bodies; both our physical and mental well-being. Remember, it ’ s important to turn healthy behaviors into habits – practice these tips regularly to make them part of your lifestyle. 1.Measure and Watch Your Weight Keeping track of your body weght on a daily or weekly bass will hep you see what you’re losing and/or what you’re gaining 2.Limit Unhealthy Foods and Eat Healthy Meals Do not forget to eat breakfast and choose a nutrtious meal with more protein and fiber and less fat, sugar, and calories. For more information on weight-contro foods and dietary recommendations, please
  • 3. check the folowing webste:www.hsph.harvard.edu/obesity-prevent on-source/obesity-causes/diet-and-weight/. Choose a Healthy Nutrition Routine Here are some specific recommendations on eating for a healthy body and mind: Control Your Portion Sizes. Fill the majority of your plate with colorful nutrient-rich, low-calorie foods, such as fruits and vegetables. Be realistic about how much food you’ll actually need to feel full – our eyes can get the best of us, especially when we’re at a buffet or when we’re using larger plates. You probably don’t need as much as your eyes tell you.
  • 4. Load Up on Vegetables and Fruits. Just be sure to limit the ones that are fried, covered in thick sauces, or canned in heavy syrups. Select Whole, Fiber-Rich Grains. Examples include whole-wheat or whole-grain bread, brown rice, oatmeal, barley, and buckwheat. A simple rule is to look for “whole” as the first word on the ingredients list. Even food items labeled as “wheat” may not be “whole wheat” unless designated as such. Limit Your Sodium Intake. Excess sodium contributes to high blood pressure, a risk factor for cardiovascular disease. The AHA recommends a goal of 1,500 mg of sodium per day or less. Packaged and processed food may have surprisingly high sodium content, so make sure most of your food is fresh and
  • 5. unprocessed. Limit Unhealthy Fats. Saturated and trans fats can raise your low-density lipoprotein (LDL) cholesterol and increase your risk for unwanted disease. To avoid these fats, limit your intake of pastries, red meat, processed meats, and fried foods. Trade these for monounsaturated and polyunsaturated fats, found in such foods as olive oil, avocado, almonds, cashews, salmon, and anchovies 3.Take Multivitamin Supplements To make sure you have sufficient evels of nutrents, taking a daily multivtamin supplement is a good dea, especialy when you do not have a variety of vegetables and fruits at home. Many micronutrients are vital to your immune system, incuding vtamins A, B6, B12, C, D, and E, as well as znc iron, copper, seenium, and magnesum.
  • 6. However, there ’ s currently NO avaiable evidence that addng any supplements or “miracle mineral supplements” to your diet will help protect you from the virus or increase recovery. n some cases, high doses of vtamins can be bad for your heath. 4.Drink Water and Stay Hydrated, and Limit Sugared Beverages Drink water regularly to stay healthy, but there is NO evidence that drinkng water frequently (e.g every 15 minutes) can hep prevent any vira infection. For more information on drinkng water and influenza, coronavirus, please check the folowing EPA website: wwwepa.gov/coronavirus/coronavirus-and-drin king-water-and-wastewater.
  • 7. 5.Exercise Regularly and Be Physically Active At this time at home workouts may be a good idea. But you can aso walk your dog or run outsde. Be sure you know what’s going on in your area and if there are any restrictons or mandatory selfquarantines. For more information on how to stay physicaly active while at home. You knew that was coming, didn’t you?! Exercise has numerous benefits, including improving heart health to reduce the risk of heart disease, and mental health by reducing anxiety and depression by improving self-esteem and cognitive function.The American Heart Association (AHA) recommends at least 150 minutes per week of moderate aerobic exercise (blue and green zones with your Myzone heart rate monitor) or 75 minutes per week of vigorous aerobic exercise (yellow and red zones with your Myzone heart rate monitor), or a combination of the two. We can easily meet
  • 8. these goals by exercising for 30 minutes per day, five days per week. Examples of aerobic exercise include running, rowing, cycling, swimming, walking, hiking, and dancing. Use your Myzone heart rate monitor to gauge the intensity to ensure that you’re following the recommendations for heart health. 6.Reduce Sitting and Screen Time Exercise can’t immunize you from your sedentary time. Even people who exercse regularly could be at ncreased risk for diabetes and heart dsease and stroke f they spend lots of time sttng behnd computers. Practicaly speaking, you could consider taking breaks from sedentary time, such as walking around the office/room a couple of times in a day.
  • 9. 7.Get Enough Good Sleep There is a very strong connection between sleep quality and quantity and your immune system You can keep your immune system functionng properly by getting seven to eight hours of seep each night. For more information, please check the CDC webste www.cdc.gov/seep/index.htm. 8.Go Easy on Alcohol and Stay Sober Drinkng alcohol does not protect you from the coronavirus nfecton. Don’t forget that those alcohol calories can add up quickly. Alcohol should aways be consumed in moderation. Please see the recommendations by the AHA: www.heart.org/en/healthyliving/healthyeatng/eatsmart /nutritionbasics/acoholandhearthealth.
  • 10. 9.Find Ways to Manage Your Emotions It is common for people to have feelings of fear, anxiety, sadness, and uncertanty during a pandemic. To minimize stressrelated weight gain, you use ths nformation about stress and coping provided by the CDC: www.cdc.gov/ coronavirus/2019ncov/prepare/managingstressanxiety.h tml. 10.Use an App to Keep Track of Your Movement, Sleep, and Heart Rate A reminder: Peope with serious chronic medica conditons, incuding extreme obesty, diabetes, and heart disease are at a hgher rsk of experiencing complications and getting very sick from the COVID19 infection. They should talk to ther medical providers and isten to ther advice Maintain Positive Relationships Studies have demonstrated that people with
  • 11. strong social ties tend to live longer, healthier lives than those without social connections. Furthermore, those who are less lonely tend to have a more positive mental health. Invite a buddy to your next workout and stay connected via Myzone Connections to get in some healthy social time! meditate Minimize Stress Stress can wreak havoc on our bodies by increasing blood pressure, and putting a strain on our body both mentally and emotionally. It also weakens our immune system and makes us more likely to engage in unhealthy behaviors, such as overeating and cigarette smoking. Some stress-fighting activities include exercising, meditating, sleeping, laughing, unplugging from technology to relax, and enjoying good
  • 12. conversation with friends. Laugh More It seems that there’s something to the age-old saying, “Laughter is the best medicine.” Research has demonstrated that laughter has an immediate effect as a vasodilator, causing your blood vessels to dilate and decreasing blood pressure. Laughter also releases endorphins, natural chemicals in the body. Endorphins promote a sense of well-being and relieve stress. While wearing your Myzone belt, check out what
  • 13. a good belly laugh does to your heart rate!