The General Health Regime for a Healthy Self
If peak performance, healthy living and freedom from doctors is your desire then its time you learn the rules to keep your body healthy:
1) Exercise At least 20 minutes of vigorous exercise or 45min of mild exercise, five days a week. Exercise increases blood circulation and releases positive endorphins. This is a protective mechanism against heart disease, stroke, obesity,diabetes depression, anxiety and Alzheimer's disease.
2) Fats- fats are greasy substance that easily deposits in the body. With circulation it moves through your body and gets deposited in your heart and brain arteries. The rules about fat are:
Avoid Mammal Meats and Mammal Fats. Mammals include cows, pigs, and sheep. They are excessively rich in fats. These fats deposit and clog your arteries. Chicken and seafood is definitely healthier.
Avoid Butter and Partially Hydrogenated Fats, Avoid baked goods such of pastries, crackers, and store-bought cakes and pies. Homemade cakes and pies made without butter or shortening or margarines with partially hydrogenated fats are fine.
The best oils are canola, olive, sesame, and peanut.
3) Eat Nuts every day and Use Beans and Lentils as sources of protein. Peanuts, walnuts, and almonds have all been found to be very healthy. Beans and lentils are excellent sources of protein when combined with healthy grains. Tofu, soy flour, and granulated soy protein are fine as is soy milk.
Eat yogurt or take lactobacillus capsules daily. Yogurt is a good protein source and a great pro-biotic for preventing many common and serious infections from infancy to old age. Yogurt appears to lower the risk of breast cancer as well.
4) Get Plenty of Fruits and Vegetables. Orange, and grape juice are healthier than apple juice. A banana and an apple every day are good. Red and darkly colored fruits are excellent: strawberries, blueberries, cranberries, cherries, blackberries, etc. Good vegetables include broccoli, cauliflower, red cabbage, onions, carrots, tomatoes, etc.
Avoid salty salad dressings.
5) Eat Whole Grains rather than refined flour or sugar. Whole grain wheat and rye have repeatedly been found to increase longevity and decrease Alzheimer’s disease, strokes, and heart disease. The same may be true of brown rice, and buckwheat.
100% whole grain bread is much healthier than white bread or whole wheat bread made with 50% white flour.
Use healthy sweeteners instead of sugar or corn syrup as much as possible. Honey is better than sugar, but not as good as fruit.
Avoid Carbonated Drinks completely.
6) Eat omega-3 fatty acid. If you are vegetarian the best source is flax seeds. And if you are non-vegetarian than sea food..
7) Take Certain Vitamin and Mineral Supplements every day.
For an adult,
folic acid 800 micrograms,
magnesium 250-500 mg.,
vitamin B-12 500 mcg.,
vitamin C 500 mg. daily.
Selenium 200 mcg
Vitamin K 1000 mcg/day
Extra iron should be taken primarily by teenage girls and young women.
and niacin (B-1, B-2, and B-3) supplements
8) Avoid Salt and Salty Foods. Avoiding salt during a life-time will dramatically lessen high blood pressure and the brain damage caused by high blood pressure. Avoiding salt will also considerably reduce osteoporosis and do it better than calcium supplements.
9) Keep Your Weight Down. The ideal weight is one that yields a body mass index (BMI) between 19 and 24 with the middle figures preferred.
Eat Breakfast- it’s the most important meal of the day.
Avoid Fast Food Restaurants.
10) Check your Blood Pressure at least every six months and get treatment if necessary.
Women should get Pap Smears every two years.
Get your Cholesterol and Blood Sugar tested every couple years.