6 simple steps to help healthy

You cannot decide your genes, but there are many health-related factors that you can control well. Here are 6 simple but very effective methods to improve your and your family's health.

Running or walking is good for health.Photo: hitchsafe

1. Absorb more vitamin D

One of the hottest medical topics today is vitamin D, the father of aerobics, Kenneth Cooper said. According to the New England Journal of Medicine, vitamin D deficiency is a major factor in osteoporosis. Cooper predicts that more women will die from hip osteoporosis complications than breast cancer, and you can't just drink calcium to prevent osteoporosis unless you have enough vitamin D. Vitamin D deficiency is clearly linked. related to colon cancer, and may also be related to prostate, ovarian, and breast cancer.

Vitamin D is present in high levels in salmon, tuna, sardines, cod liver oil and milk. One of the reasons many people receive less vitamin D is by using too much sunscreen, making the sun inherently synthesize vitamin D in non-skin-contact skin.

2. Sleep a lot . and lose weight

Some studies have found that people who sleep a lot are less likely to be overweight. The follow-up of 785 3rd graders over a 3-year period showed that children who slept more were more likely to be overweight when they were in grade 6 compared to the control group. Meanwhile, another study conducted for 68,000 women found that those who slept 5 hours / night for 16 years were 30% more likely to increase by 30% compared to their 7-hour sleepers. night. The reason is simply because you cannot eat while you sleep. According to scientists, those who have less naps are more likely to avoid weight gain due to lack of sleep, which increases the levels of ghrelin - the hormone that tells us when the body is hungry, and reduces the secretion of leptin - the hormone that tells us when the body is full. In the past 40 years, the average sleep time of each person has decreased by almost 2 hours, researchers from the University of Chicago (USA) said.

3. Practice yoga breathing

Taking a deep breath and exhaling slowly, breathing in your belly, breathing out your stomach is a great relaxation method. Practice this slow deep breathing method at a weekly yoga class or practice yourself a few minutes a few times a week until you can do it easily. You can also use this breathing exercise to relax both mentally and physically, and just a few minutes focusing on breathing yoga can help cope with stress. If you're worried about something that can't sleep, focus on breathing for a few minutes that can help you relax and drain all that you're worried about.

4. Avoid trans fat

"Trans fat has a long shelf life effect, but your life cycle is shorter ," Cooper said. According to him, read the printed labels carefully on all processed foods and only buy those that do not contain saturated fat. Saturated fat is an agent that raises 'bad' LDL cholesterol and lowers 'good' HDL cholesterol, and increases your second round.

5. Teach children to exercise

The rate of obese children is increasing, so it is advisable to encourage children with habitual movements to help prevent obesity. Physical activity is one of the factors that helps children avoid being overweight, in which simple exercises like walking and cycling are very effective. One of the best gifts for children on holidays is a step counter. Encourage your child to record the number of steps they take and try to walk 10,000 steps a day.

6. Train your brain to improve your thinking

According to a study published in the Journal of the American Medical Association, seniors who participate in brain exercise programs actually improve cognition. The study was conducted randomly for 2,832 people at an average age of 74 in 4 groups: memory training, reasoning training, quick processing and group practice. Participants showed that their specific thinking ability improved immediately, and this ability even remained after 5 years. Other studies also show that you do not need to attend organized training sessions to maintain a flexible mind. You can play appropriate intellectual games at home such as playing chess, playing bridge, Sudoku, crossword puzzles or joining friends in some social activities.