12 Ways to Stay Fit

Francis Morilao

There are many ways to stay fit, here are 12 of the most collective and effective ways.

Get Checked Regularly!

In today’s chaotic and stressful life, every second person around us is a patient of diabetes, hypertension or cholesterol.
With regular blood scans and check-ups many small and critical diseases can be prevented or controlled if they’re detected early.

Did you have your glass of milk today?

The ideal calcium level is between 9-10 mg/dl.
To fuel bone growth and prevent osteoporosis, you need to take in calcium from dairy products and other food.
Plus, a good intake of Vitamin D is bone-essential.
Bone strengthening foods like dark leafy greens, low fat cheese/milk, chinese cabbage, tofu, broccoli, green snap beans and canned fish needs to be part of your diet for healthy calcium levels.

Keep an eye out for your eyes!

Your eyes are your window to the world around you.
Take good care of your eyes by eating loads of fruits and veggies, sleeping well and wearing UV-protective sunglasses when out in the sun.
Include plenty of carrots, leafy greens, eggs, citrus, berries, fatty fish and almonds in your diet.
And do not forget to get your eyes checked regularly to see clearly.

Sport a bright, sparkly smile.

Your teeth can make all the difference to your confidence and your health.
Brush well, avoid in-between snacks, cut down on sugary drinks and candy, go for regular dental check-ups, include dairy foods and mineral based foods like beef, fish, leafy green vegetables and poultry in your diet.
And flash that smile!

What goes into your supermarket trolley?

Watch what you eat! Only a certain amount of calories are required per day, exceeding which leads to health problems.
A man with normal weight would need 2000-2400 calories per day, while a woman would need 1800-2200 calories. Stay fit.
Stay lean.
Nuts are packed with muscle-building protein, heart-healthy fats and fiber.
Almonds, cashews, walnuts, sunflower seeds etc, are about 160 to 190 calories an ounce.
Avoid mindlessly munching and instead sprinkle a few nuts on your cereal or salad and enjoy a few with your favorite fruit.

Healthy food plus regular exercise = zero cholesterol

What is your Cholesterol? It is important to regularly check your cholesterol levels, especially as you age.
The normal range is 150-200 mg/dl, which can be maintained with a healthy diet and exercise.
The best foods for reducing cholesterol levels are Avocados!
They contain monounsaturated fats (MUFAs), antioxidants, and beta carotene, which help memory, lower LDL (bad) cholesterol, and boost your HDL (good) cholesterol, as well as prevent heat disease.
Stick with eating just half an avocado each day.

Get off the couch. Get active.

When was the last time you went for a brisk walk? Body mass index (BMI) is a measure of body fat based on height and weight.
An ideal BMI level for adults is between 20 and 25. If you are falling short, exercise, exercise, exercise! Develop a healthy BMI especially for children.
Eat plenty of vegetables, fruits and whole-grain products, low-fat or non-fat dairy products. Include lean meats, poultry, fish, lentils and beans for protein.
Limit sugar and encourage your family to drink lots of water.

Craving sweets? Grab a fruit.

Watch out for that glucose level to avoid falling prey to Diabetes. The normal range for blood sugar is 70-100mg/dl (fasting blood sugar range) and 85-140 mg/dl (post-lunch blood sugar range).
My advice? Eat healthy and avoid too many sweets to maintain your glucose level better.
Vegetables that are high in fiber and water content are great in maintaining blood sugar levels.
Also foods like avocados, beans, cinnamon, fish, nuts and oatmeal help keep a check on blood glucose levels.

Take it with a pinch of iodized salt!

If you feel fatigued, depressed or undergo a sudden weight gain, it may be time to check your TSH (Thyroid Stimulating Hormone), which should range from 0.4 – 4.0mlU/ml.
Lack of iodine causes thyroid problems, so make sure you have enough iodine in your diet.
You can increase the iodine in your body by eating baked potatoes, milk, dried seaweed, cod liver oil, baked turkey breast, dried prunes or simply a good pinch of fine iodized salt!

Get stronger with iron-rich food.

Have you ever felt anemic? Your hemoglobin content maybe low.
Ideally, it should be between 14-16 g/dl for men and 12-14 g/dl for women. Iron deficiency is a common cause of low hemoglobin which causes exhaustion and low concentration.
Fill your diet with red meat, liver, egg yolk, dark leafy greens (spinach, collards etc.), artichoke, dried fruit (prunes, raisins etc.), mollusks (oysters, clams, scallops etc.), turkey or chicken giblets, beans, lentils, chick peas and soybeans.

Beat the stress. Smile!

An ideal stress-free person will have a normal blood pressure below 120 and over 80, commonly read as 120/80 mm Hg.
I highly recommend taking a break when stressed.
Stay happy, keep smiling and eat healthy to keep the pressure right.
Drinking heart-healthy skim or 1 percent milk will provide you with calcium and vitamin D – the two nutrients work as a team to help reduce blood pressure by 3 to 10 percent.
Also spinach, unsalted-sunflower seeds, beans, baked white potato help in maintaining your blood-pressure levels.

Shake that waist to stay fit!

The Waist Hip Ratio is an important factor for your health.
Women within the 0.7 range have optimal levels of estrogen and are less prone to major diseases like diabetes, cardiovascular disorders and ovarian cancer.
Men with WHRs of around 0.9 similarity, prove to be more healthy and fertile with less prostate and testicular cancer.
Eat a diet rich in protein – fish and poultry, whole grains and dairy that is low in fat.
Olive oil is known for its waist-expanding calories so keep that to a drizzle.
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