three secrets to a healthy life

 

Hello today I'm going to talk about the three secrets to a healthy life but first of all like our channel at the end don't forget to give your opinion about the video we improve with the feedbacks let's start a healthy life everyone I wish you health and well-being are very important for our life, it's no use having all the money in the world 

 If you're dying of cancer or bedridden from a stroke in this video I'm going to tell you the three secrets of a healthy life that life you've always imagined but if you're thinking I'm going to recommend two spoonfuls and such oil or five servings o food or even take a miraculous medication you are wrong and you can change the video what comes easy goes easy the cool thing is the route the trajectory 

 It's stopping to observe the flowers along the way, because a healthy lifestyle combined with a balanced diet are the two greatest weapons to avoid cardiovascular disease. Is it as difficult as it seems to have a healthy life? habits that count then these steps will benefit your health and your heart 

 Let's start with step number 3 3rd step towards a healthier life spend the calories you consume if you made the connection with physical exercise but this step goes a little further start knowing how many calories you should consume through food and drink to maintain the your weight and if you are overweight to reduce and for that you have to start reading food labels every information

 Nutritional and calorie labels are usually based on a 2,000 calorie diet you may need fewer calories or even more calories depending on many factors including your age your gender your activity level if you want to lose weight you should eat less calories you spend if you want to eat more you have to spend more is a very basic mathematical formula and don't tell me that you eat little that you have the

 Very slow metabolism because you know it's not like that so it's important that you increase the intensity and also the amount of your physical activity to match the calories you ingest in one of our previous videos we talked about physical activities but I'm going to brush the our recommendations aim to practice at least 150 minutes of moderate physical activity or 75 minutes of more intense physical activity

 Rigorous per week I repeat this is the minimum the ideal is to mix things up light physical activities moderate and even more intense also mix aerobic exercises which are walking jogging step bicycle dancing transportation with weight training there are people who think that weight training is not important to lose weight but it's the opposite stronger muscles burn more calories

 In addition, women, especially the thinner ones, have a tendency to osteoporosis if you do aerobic exercises, your bones will not be as strong as a person who does weight training, I cannot fail to emphasize that regular physical activity helps to have an ideal weight and to maintain the weight. that you've lost and having a healthy physique that will improve your self-esteem than physical exercise

 There is another additional advantage when you practice activities your body produces endorphins and bdnf neurotransmitters that reduce anxiety and increase your concentration improving your attention in addition to reducing and treating depression if you are studying for a test for a contest physical exercise before study it is proven to boost your memory being a catalyst for you to get good grades on the test so physical activity treats the body and mind

 I know many people who give numerous reasons why they haven't started physical tests yet they are busy they don't have time knee hurts if you don't have time tried to schedule short periods and 10 minutes per session twice a day works has additional data here if you have a tendency to high blood pressure high cholesterol and high triglycerides south america is recommended 40 minutes of moderate to rigorous aerobic exercise three to

 Four times a week is ideal but I know it's not for everyone to do moderate and vigorous exercise you have to go to the cardiologist for a check up and see if everything is fine with your health because you don't want to have a full one doing physical exercise or even an arrhythmia the second step to a healthier life like a variety of nutritious foods from all groups 

 Food with this epidemic of obesity one would think that people are well nourished and it is shocking to see that some obese people are actually say nourished they eat a lot of empty calories our body needs nutrients we need foods that have lots of minerals proteins vitamins nutrients o old popular saying fits here you are what you eat if you eat poorly your body will not be healthy and can

 Even brought disastrous consequences here emphasized dash diet that the diet voted for the seventh consecutive year in 2017 as the best diet to follow what is recommended eat a variety of fruits and vegetables four to five servings of each could eat whole grains such as and low-fat dairy products chestnuts and vegetables and as a source of protein eat more fish and chicken observe only that without the skin because hormones and pesticides and vegetable oils are deposited in the skin

 Olive oil you should avoid trans fat and limit saturated fat red meat sweets decrease sodium and also avoid soft drinks including light and zero eds and eat less empty calories the calories you should manage as I said before depending on your age level of physical activity and whether Are you looking to lose or gain or even maintain your weight if you could use the calories by eating low-calorie foods?

 Very caloric for example milkshake being cold calculating just thinking about the calories but probably not you won't get the nutrients your body needs to stay healthy so limit foods and drinks that have a lot of calories but little in few nutrients read the labels think and rethink if it's healthy, not for you to eat it once in a while, it's ok and released one more time or another if you kick the

 Bucket when you step on the ball better not make an exception the first step completely cut cigarettes and if you drink reduce the album addictions are not part of a healthy life alcohol and moderation can even reduce the cardiovascular risk a little but if you exaggerate you will have more problems as cardiac arrhythmias screen acceleration sclerosis high blood pressure se hepatic pink cancer

 So if you already drink, cut it down if you don't drink don't start drinking to have a cardiovascular benefit it's simply not worth it now cigarettes are another story smoking is the leading preventable cause of death in the world and if you're a passive smoker you will also have negative consequences for your health the infamous cigarette smoke the arteries worst cholesterol causes heart attacks and strokes and other cardiovascular diseases such as

 Increased risk of amputation and sexual impotence, in addition to respiratory problems such as pulmonary emphysema, chronic bronchitis and various types of cancer, especially in the mouth, lung and larynx, in addition to smoking, it is expensive, I imagine that I could do with that money, that's what I'm going to do without these three steps. physical diet avoid addictions your life will become much healthier and value your health 

 Be grateful for every day sometimes people only appreciate when you lose value while you are still healthy my name is vander cardioologista this is the case of df dot com.br between our websites like our facebook page and our youtube channel and share with your friends thank you very much