#Nutrition. # Exercise. #Water. #Sunlight. #Temperance. #Air. #Rest. #Trust in Divine Power. #Gratitude. #Service.
Nutrition
Follow a healthy eating pattern across the lifespan. Eating patterns are the combination of foods and drinks that a person eats over time.
Remember Physical Activity
Regular physical activity goes hand-in-hand with a healthy diet when you are trying to improve your health. Experts recommend at least 150 minutes of moderate intensity physical activity each week for adults. Muscle-strengthening activities that involve all major muscle groups should be performed on two or more days each week by adults. Children and adolescents 6 to 17 years old should get at least 60 minutes of physical activity per day. Youth should include aerobic, muscle-strengthening, and bone-strengthening activities.
Health benefits of water
Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive.
Every cell, tissue and organ in your body needs water to work properly. For example, water:
1.Gets rid of wastes through urination, perspiration and bowel movements
2.Keeps your temperature normal
3.Lubricates and cushions joints
4.Protects sensitive tissues
Lack of water can lead to dehydration — a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
Sunlight Benefits.
1. Increased Vitamin D
It promotes reduced inflammation and modulates cell growth. Sun is the best natural source of Vitamin D, and it only takes 10-15 minutes of sunlight a few times a week to notice a difference. Get outside and expose yourself to direct sun on your arms and face to soak up this necessary vitamin.
2. Improved Mood
The availability of sunshine has more impact on mood than rainfall, temperature, or any other environmental factor. Getting some sun increases your serotonin and helps you stave off Seasonal Affective Disorder (SAD) and sun exposure can also help people with anxiety and depression, especially in combination with other treatments.
3. Higher Quality Sleep
That serotonin you soak up from the sun’s rays does more than boost your mood – it might also help you get more restful sleep at night.
4. Stronger Bones
Low Vitamin D has been linked to diseases like osteoporosis and rickets, and one of the most specific benefits of Vitamin D is earning stronger bones and teeth. Move over, calcium!
5. Lower Blood Pressure
When sunlight hits your skin, your body it brings down blood pressure and improves heart health.
Temperance
1.Be mindful of when you eat, how much you eat.
2. Choose to limit substances such as caffeine, alcohol, tobacco and drugs.
3. Avoid overwork. Learn to relax and spend time with family and friends.
Air
1.Improve your lung function by learning to breathe deeply. Breathing deeply oxygenates the blood, helps eliminate toxins, soothes the nerves and helps to relieve stress.
2.Breathing Fresh air improves circulation and helps you to sleep better.
3.Flood your body with oxygen by exercising.
4.Quit Smoking
Rest
1.Have your last meal at least 3 hours before going to bed
2.Walking for half hour after supper may help you sleep better.
3.Got to bed at regular time and plan 7- 8 hours sleep in a 24-hour period.
4.Take one day a week to rest: go to church or go out in nature.
Gratitude
Count your blessings be grateful for all you have today!
Service
1.Take time to listen to a family member. Help them with something that matters to them.
2. Volunteer for a few hours a week and someone’s life better.
CINTAA home care shares useful information regarding healthcare on weekly basis. To keep yourself updated with many other health tips, stay with us. We provide certified caregivers for seniors at home. If you need any help regarding eldercare, please feel free to call us today at 561-963-1915.
