16 tips for maintaining a healthy life

Being healthy depends on each one and the way you care for the body. Perform physical activity, rest well and maintain an abundant and varied food plan are some of the most important things to achieve this goal.

That the foods consumed provide the necessary amounts of nutrients is essential to enjoy good health. However, this varies from one person to another, so it is always recommended to consult with a specialist.

Some behaviors that benefit the body

• Incorporate daily food of all groups and perform at least 30 minutes of physical activity.
• Make 4 meals a day (breakfast, lunch, snack and dinner) include vegetables, fruits, legumes, cereals, milk, yogurt or cheese, eggs, meats and oils.
• Perform moderate or continuous physical activity every day to maintain an active life.
• Eat calm, if possible accompanied and moderate the size of the portions
• Choose prepared foods at home instead of processed
• During the day drink at least 2 liters of liquids, without sugar, preferably water. Do not wait to be thirsty to hydrate.
• To wash food and cook, water must be safe.
• Consume 5 servings of fruits and vegetables every day in a variety of types and colors.
• Eat at least half a plate of vegetables at lunch, half a plate at dinner and 2 or 3 fruits per day. Its consumption decreases the risk of obesity, diabetes, colon cancer and cardiovascular diseases.
• Reduce the use of salt and the consumption of foods with a high sodium content. To replace it use condiments of all kinds (pepper, parsley, chili, paprika, oregano). Decrease salt consumption prevents hypertension, vascular and kidney diseases, among others.
• Limit the consumption of sugary drinks and foods with a high fat, sugar and salt content.
• Restrict the consumption of butter, margarine, animal fat and milk cream.
• Consume milk, yogurt or cheese daily, preferably skimmed.
• When consuming meats remove visible fat, increase fish consumption and include egg.
• Incorporate legumes, preferably whole grains, potatoes, sweet potatoes, corn or cassava into the diet.
• Consume raw oil as a condiment, dried fruits or seeds.

Insomnia

Definition:

Insomnia is a condition that is the inability to fall asleep or stay asleep . In patients who suffer , duration and sleep quality is low and interferes with daily life. This disorder is manifested by a difficulty in initiating sleep, to keep or advance through a final awakening .

Causes

In general you can set four causes of insomnia : Aging causes changes in sleep pattern with a reduction in the hours and sleep quality and increased daytime sleepiness. ; Constant schedule changes , either due to work or for travel cause circadian rhythm disturbances , antihypertensives , anticholinergics , hormones , stimulants , steroids , antidepressants , bronchodilators , decongestants , anti-neoplastic , and levodopa caffeine can disrupt sleep are .

There are also some physical or psychological pathologies associated with insomnia , such as heart failure , left ventricular failure and cardiac arrhythmias , chronic obstructive pulmonary disease , asthma , anorexia nervosa , and other thyroid dysfunction such as headaches , Parkinson’s disease and thalamus injury .