Healthy Living Blog - Wellness, Lifestyle, Peace

 Complete Guide and tips to improve your Health and beauty! We must act to improve our beauty, our self-esteem and at the same time our health.  In fact, as a general rule, when we improve our health, we improve our beauty, and when we improve our beauty, we improve our body and mind health.  Here are some health and beauty tips: • Sleep between 7 and 8 hours a day; • Make a rich and balanced diet; • Practice the exercise regularly; • Use body and facial care; • Use cosmetic surgeries if necessary (on medical advice); • Relax, performing activities that give you pleasure. • Restful sleep can do a lot more for your health and beauty than you think, especially when it comes to how your skin looks. • You are what you eat is a wise expression that clearly sums up the benefits or harms that the food we eat has on our appearance and especially on our health.  • We should not leave aside the care of food, betting only on miraculous and fast recipes, in ord...

 Guide and tips to Take care of mental and emotional health - Part 3 • We need to change our mindset, realizing that we are responsible for our health. • The next time you realize you are in a trap like this, ask yourself questions like, "What have I learned from this situation?"  Have I thought of all the sides of it?  I have already been there ?  How can I improve this situation?  If I can transform my reality, what would I choose to do and feel at this point? • Meditation is also a highly recommended practice for good mental and emotional health.  Thanks to it, we can have more mental clarity, relaxation and connection. • And if you are in a bad phase where you cannot manage your feelings and thoughts in the best way, do not hesitate to seek professional help.  Holistic therapy can be a great ally. Try for Yourself! - Its great and will make You feel better, and live Healthier!

   Guide and tips to Take care of mental and emotional health - Part 2 • But the way we look at them is what makes the difference. • Sometimes we’re stuck thinking they’re hurting us.  They are called "thought traps".  • For example, thinking that bad things are always happening to you, or just focusing on the downside of a situation. • These thoughts generate bad feelings, limits and suffering.  They can even lead to episodes of anxiety, depression and physical disturbances.

 Guide and tips to Take care of mental and emotional health - Part 1 • In addition to taking care of the body, it is important to take care of emotional and mental health.   • This is essential advice that will show you how to have a healthy and happy lifestyle! • Good mental and emotional health doesn't just mean having happy thoughts.  • Sad events and problems are also part of life. 

  Live Healthier! Exercise your body Movement is life. Several studies have shown that daily exercise brings many benefits to our health, including increased lifespan, reduced risk of disease, increased bone density and weight loss. If possible, prefer to walk instead of using public transport or the car, climb stairs instead of taking the elevator. Besides being healthier, it's also a sustainable attitude attitude Choose a sport that you enjoy playing regularly.  When you love a sport, you will of course want to practice it, it will not be a must. Exercising can be about taking care of your health and having fun at the same time!            

  Practice self-knowledge – Contribute to Self-awareness Self-knowledge is transformed. Self-awareness sets free! Know what motivates you. Understand your own needs and wants, know what your strengths and weaknesses are.  Accept and analyze your emotions with affection. By this, life hapier nd safer from stress!

  Drink more the water You've probably read or heard of the importance of water in our bodies, haven't you?   This is because improving daily water consumption, especially during the high   temperature seasons, is essential to keep the body functioning properly.   Almost 70% of an adult's weight is made up of the element of water.  And although it is the main component of our cells, in addition to being linked to virtually all of the reactions of our bodies and other living things, it seems that humans are not giving the value due to it.   Small actions in daily life can work together to avoid waste:        -  Reduce your bath time;        -  Collect rainwater to water the plants;        -  Reuse water from cooking food;   ...

   Complete Guide and Tips to Control and Manage Your time - Part 4 • If you can manage your time better, you will surely feel the benefits and will gradually be able to reduce stress levels.  • Making a to-do list can help you not to worry about everyday tasks constantly, as if you always seem to forget something.  • Learn how to manage the priority of the task list and learn to leave tasks for another day.  • Try to do the tasks ahead of time, this will allow you to not feel constant pressure with tight deadlines. • Take the time for yourself and do what you love best. Take a lunch break. Go to bed early if possible.

 Complete Guide and Tips to Control and Manage Your time - Part 3 • Try to stick to the idea that it is better for someone to do the imperfect task than not to do it, or to do it at huge cost to you. • Using the technique described above, ask yourself what is worse:  someone who has miscarried a task that has delegated or worse yet, not perform it because there was no time to do it.  • When you delegate a task, try to take steps to reduce possible errors and expectations and find sources of help from people you can trust to get things done. • Try to organize yourself better, for example, by highlighting in a calendar all the tasks to be carried out. 

   Complete Guide and Tips to Control and Manage Your time - Part 2 • Relativize the importance of this fact with the important things in life.  • Realize that time is not enough for everything, and sometimes it is better not to put so much perfectionism in the things we do. • Learn to delegate tasks.  Many people live with the motto "If I want to do it right, I have to do it myself".  This attitude can lead to a lot of work, generating enormous pressure.

 Complete Guide and Tips to Control and Manage Your time - Part 1 • Look for compromise solutions.  Many stressful situations, even those that cannot be completely eliminated, can be helped by negotiation.  • For example, if you suffer because you work overtime, try to explain this to your boss and negotiate a compromise solution.  • It is certainly not always easy, but it does not hurt to try. • If you are a perfectionist try some techniques, like looking at the cause that is causing you stress and really realizing its importance. 

  Healthy Life without Stress – Controlling negative emoticons - Part 2 Many people also manage to relieve stress by fanning feelings on paper.  Keeping a feeling log can be a healthy way to get out.  Make a list of all the concerns you have on your mind.  We are not always aware of what is bothering us.  Writing them down on paper can give you some advice.  Try to write an encouraging note for yourself.  If this technique works very well with you, never let your journal become an additional strenuous task. Control your negative emoticons so that you can manage and better control stress.

 Healthy Life without Stress – Controlling negative emoticons - Part 1 Another way to reduce stress is to use the senses, that is, by vision, hearing, smell, taste and touch or by movement.  When you see a favorite photo, smell a specific scent, listen to a favorite piece of music, or hug a pet, for example, we can quickly relax and focus. Another alternative is to understand the influence that emotions have on thoughts and actions, and this understanding is fundamental to managing stress better.  In life, you don't have to feel like a roller coaster ride with ups and downs.  It is important to be aware of the role that emotions play in the decisions we make, even the most painful ones that we normally try to avoid or suppress.  Once we can master these basic skills, we will have the confidence to take on stressful challenges.

  Sleep hygiene – The better the Sleep, the better your health Sleep hygiene at work. Feeling tired can increase stress, making us think irrationally. Stay calm by getting a good night's sleep, essential for relaxation. The better the Sleep, the better your health   Remember, sleeping poorly can have serious health consequences.                    

 Healthy Life without Stress – Anti-stress foods - Part 2 • Avoid alcoholic beverages as they help remove certain nutrients in addition to promoting adrenaline production.  • Throughout the rest of the day, eat a rich and balanced diet. • There are studies that show that taking certain vitamins, such as type C and B, such as B3, B6, B7, B8, among others, have anti-stress properties, in addition to other nutrients, such as zinc and magnesium.  These are real anti-stress vitamins. • Try to include in your diet, throughout the day, stress-fighting foods, eat rich in fish, vegetables and fruits to get all the essential vitamins and nutrients, not only to help you fight against problem, but also to have a healthier life.

 Healthy Life without Stress – Anti-stress foods - Part 1 • The foods we eat are also very important in fighting stress (anti-stress).  • Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress. • Eat at least three hours.  • Spending long hours without eating can lead to hypoglycemia, a factor that causes anxiety for your body. • Avoid ingesting caffeinated drinks such as coffee or tea. 

   Healthy Life without Stress – Simple exercises to relieve stress - Part 3 • Take a deep breath and, when you breathe out, let your muscles relax even more. • Work the different muscle groups and after finishing, stay still for a while to enjoy the feeling of liberation. • Relaxation techniques, such as yoga, meditation and deep breathing, activate the body's relaxation responses, improving a state of serenity.  • It’s the opposite of the stress response.

  Healthy Life without Stress – Simple exercises to relieve stress - Part 2 • Tightening the muscles increases the awareness that you are feeling the stored tension.  Relaxing your muscles, in turn, lets you feel the difference between being tense and being relaxed.  • Start with the forehead muscles.  • Rub it, causing tension. Hold this tension for about five seconds, then release the tension. Imagine a wave taking relaxation through the muscles. 

 Healthy Life without Stress – Simple exercises to relieve stress - Part 1 • Take the time to relax.  • A simple exercise that you can experience is to inhale deeply through your nose and breathe out slowly through your mouth. • Perform relaxation exercises that allow you to release muscle tension. • You can sit or lie down in a quiet, comfortable place where you are undisturbed and give yourself peace of mind.  • Feel comfortable with the clothes and remove any accessories such as jewelry that are uncomfortable.  • Your goal should be to tighten and then relax the muscle groups in order, from head to bee.

  Healthy Life without Stress – doing Anti-stress exercises ·          Exercise regularly. ·          Physical activity plays a key role in preventing and reducing the effects of stress, contributing to psychological well-being. ·          Aerobic exercise is of great relevance in overcoming stress and repressed tension.   ·          A simple walk in a calm and relaxed environment can do wonders for your health and a precious help to overcome stress.   ·          Physical activity promotes psychosocial well-being. ·          People who are physically active can sleep better at night, experience fewer signs of depression, and become more resista...

 Guide to Recognize, manage, treat and relieve stress -  How to fight stress? - Part 2 • Rephrase problems or focus on the positive things in life.  • We have to accept things that we cannot change.  • There will always be stress or stress in life that we cannot change.  • Learn to accept the inevitable, instead of protesting and making it stressful.  • Let’s look at the positive side, even under the most stressful circumstances, it can be an opportunity for learning or personal growth.  • Learn to accept yourself, with its potential and its limits.

 Guide to Recognize, manage, treat and relieve stress -  How to fight stress? - Part 1 • Learn to avoid unnecessary stress.  • Not all stress can be avoided, but if you learn to say no, distinguishing "homework" from "obligation" in the task list can eliminate many stressors.  • Identifying the causes is an important first step. Change the situation. • If we cannot avoid a stressful situation, we should try to change it and face problems with our heads high, instead of holding negative feelings, increasing stress. • Adapt to the stressor.  • When we cannot change stress, as it is with an illness, we have to try to change ourselves and see the situation we face. 

  Guide to Recognize, manage, treat and relieve stress -   Anti-stress health, anti-disease ·          If we recognize the problem, the question is: how to deal with stress? ·          An anti-stress attitude, so that we manage it well is essential to minimize its  consequences in our body. ·          When we talk about anti-stress, we are referring to its fight, that is, if we cannot eliminate it, we must fight the problem by managing it in order to reduce its effects on the body .   ·          Stress management involves controlling a number of situations:  taking care of thoughts, emotions, the agenda, the environment, and how we deal with problems. ·          An anti-stress attitude mea...

Guide to Recognize, manage, treat and relieve stress -  Stress treatment • Finding for stress, a miraculous treatment is not possible. In other words, there is no drug treatment, or a "homemade" treatment or a "natural" prescription that works for all people.  • Each person develops a unique stress response, and to that extent there is no standard treatment that works for everyone.  • No method generally works or in any situation also, it is possible to experiment with different techniques and strategies. • There is no treatment that allows us to end stress.  • Talking about treating stress is therefore not the happiest expression, because its combat or its relief is an endless war, basically in modern times.  • If the elimination of stress is not possible, we must learn to manage it, that is to say to fight stress in an effective and lasting way (these are the forms or the strategies of combat).  

Guide to Recognize, manage, treat and relieve stress -  Stress management - Part 2 • Cognitive approaches to stress vary from person to person when faced with a given event.  We only feel stressed when we feel that we do not have the resources to manage a threat situation or a challenge.  • If we feel that we have the skills to deal with it, then we will be fine, we will feel more confident and, therefore, less stressed.  • It is also helpful to have someone you trust, as a long-time partner.  • In fact, science proves that positive and lasting interpersonal relationships benefit your physical and emotional health. • If you suffer from excessive stress, learn how to combat stress and discover the benefits of your health and well-being.  • It is indeed very important for our physical and mental health to demonstrate good stress management.

 Guide to Recognize, manage, treat and relieve stress -  Stress management - Part 1 • Stress management is of paramount importance in modern times.  It is essential to be attentive to the phenomenon of normality that stress implies in modern society.  • It’s amazing how it can take over our lives as part of an accelerated and sometimes very unregulated lifestyle.  • We get used to a stressful lifestyle, always in a rush, sometimes without realizing how much it affects us. • Stress affects the mind, body and behavior in many ways, and we all experience stress differently.  Too much, it can lead not only to serious physical health problems, but also to changing our relationships at home, work and school, by the impact it can have on our mental health. • To know everything about stress, namely, definition, causes, physical and mental symptoms, types, phases and consequences on health, follow this link.

  Complete Guide and Tips for healthy eating – Part 4 - Many products that are currently fried can also be made in the oven; - Fruits and water are cross-cutting needs for all age groups.  Do not exchange them for packaging juice or other sugary drinks; - Replace the salt with aromatic herbs; - Look for healthy food confectionery techniques.

 Complete Guide and Tips for healthy eating – Part 3 - Introduce vegetables into the diet as they are essential, whether they are cooked, sautéed or raw; - Ingest a generous amount of carbohydrates, such as pasta, rice, potatoes; - Avoid fried foods. These should only be ingested on very special occasions. 

 Complete Guide and Tips for healthy eating – Part 2 - Studies conducted among  population have highlighted an excessive consumption of proteins and a reduction in the consumption of complex carbohydrates, such as rice, potatoes, beans, cereals ...  They are rich in fundamental minerals of our development and certain organic functions.  - Proteins should be consumed at least three times a week.  It should be added that legumes are so important that during the last review of the food wheel, they came to represent a specific group; - Avoid extremely sweet and chocolate cereals which are a real plague, especially for children. It is better to eat bread;

 Complete Guide and Tips for healthy eating – Part 1 - Eat five meals a day (children and adults); - Do not stop eating breakfast.  We know that many of our children and adults leave the house without eating.  Some don't take it and others do it at the local cafe.  We should be used to a healthy first meal.  That is to say, eat a dairy (milk or yogurt), a "normal" bread (avoid anything that is wrapped because fresh products are never wrapped), with jam or cheese and a piece fruit; - In the middle of the morning, we should always eat something, like a piece of fruit or half a loaf of bread; - At lunch and dinner, It is essential that in any age group there is a generous intake of soup. It is one of the most satisfying foods with less caloric intake, so it should be present at the start of large meals; - In relation to proteins, use the protein tip in the palm of your hand :  in practical terms, what we advise people to do is that the protein should be measur...

  Liquids   - one of the pillars of good health   Liquids, yes, but beware of the choices! Regular consumption of water is one of the pillars of good health, but it is also combined with the consumption of unsweetened tea and coffee.   These three drinks are the ones that bring the most health benefits, unlike soft drinks, sugary drinks, energy drinks or alcoholic drinks. So, try to keep in mind that you should drink water, and moderate all the others! ITs simple to think, and better for you health!  

  Fats are friendly - Healthy fats! When you start following a diet plan for weight loss or maintenance, one of the most common steps is fat loss, but be warned: they are allies.   Healthy fats such as olive oil, coconut oil, nuts and peanut butter are important for good health, however moderation is always the watchword. Taht is why we all sould consume more Healthy fats.   Anything that is saturated or trans fat should be avoided as much as possible or even banned.            

  Eat more good Proteins Protein intake should meet the needs of each person and, when in doubt, nothing better than consulting a nutritionist. However, the secret is in varying.   Lean meats, fish rich in omega 3 fatty acids (such as salmon), legumes and dried fruits are some of the options to consider. Not always the same, but from good source, and try to avoid the processed origin ones. Proteins are fundamental, but its consumption must be from good source!          

 better food - bet on whole grains Bet on whole grains In the composition of a meal, this type of carbohydrate should represent 1/4 of the dish. And here are a number of healthy and tasty foods, such as quinoa, brown rice, oatmeal, barley and whole wheat. Complex carbohydrates should be the main bet, as they promote satiety and release energy more gradually and longer.   Taht is why we all should be consuming more whole grains.