Guide to living a healthy life Patterns by means of INGENIOUS

Is there anything in this world that does not want to live a healthy life? It feels just mad that people don't want to live a healthy life. Everyone will want to always healthy in fine health.

Unfortunately, the desire that turns out to be a lot of that is still only a mere slogan. Not supported with awareness to keep alive has always been healthy.

The proof, there are still many people who do not care about what they consume every day. Interestingly, this is quite a lot more done by those who in fact had sufficient financial capability to perform the pattern of healthy living.

When you ignore the healthy lifestyle, then you are in fact already mortgaged your health in the future. Therefore, immediately take advantage of the current time by changing the pattern of your life become more healthy.

In this article, I will show You How to live a healthy life pattern is INGENIOUS. I am optimistic this guide will help you get healthy and fit every day. Let's begin with the causes of unhealthy life first.

Causes Of Unhealthy Life Pattern

There are many unhealthy life pattern which has already become a habit and everyday life. So we don't realize that it's actually not a good thing for health.

What are the habits that become the cause of unhealthy life pattern is that? Here are some of them:

1. Cigarette smoking

No positive value for the health of the customs of smoking. Cigarette smoke is not only poison the smoker, but also those that are in the vicinity.

Even the threat of a disease that is accepted by those who are not smokers are far greater than the smokers themselves.

The nicotine in cigarettes is very addictive nature. That's why, even though many active smokers know the ugliness of his costume that's often hard to stop.

2. Drinking alcohol

When the alcohol content in the body are too high, the consciousness of the people who drink it will be reduced.

In addition, drank alcoholic beverages will cause damage to the organs of the body. Like the heart, blood vessels, liver, and kidneys.

3. Eat a Fried Overload

The Pan is here not only snacks sold at the roadside, but rather all fried foods.

Fried carbs, especially as it will stimulate the formation of karsigonogenik substance called acrylamide that can trigger cancer.

The level of threats will be greater if you frequently snack pan on the roadside. Because the level of food hygiene is very doubtful. Moreover, the use of cooking oil which many times are not good for the body.

4. Less Drinking water white

It feels like it's been much call for drinking white water 6-8 glasses/day. But it seems that regardless of not losing much.

Lifestyle in urban areas tend to get people to choose the fizzy drink that feels refreshing, but got a bad result if excessive.

When someone is not getting used to drink plain water then automatically he's endangering his kidney.

I've seen the direct result not accustomed to drinking water on a friend. Until finally his kidney problematic and should be dead in a relatively young age.

Just info, most of the human body is liquids. So that when the human body is lack of fluid, automatically triggering various problems in the body.

5. Rarely work out

People who seldom exercise due of busyness or indeed has become a lifestyle would be more vulnerable to attack than those whose hobby disease exercise.

When the body is rarely trained their muscles, then the muscles will become stiff. This is what makes you be lazy because the body feels heavy for driven.

The longer will increasingly feel the weight and make the body become less healthy. In a nutshell, lazy exercise will only lower the body's immunity.

6. Stress

Pressure of work or problems in life in the modern era is indeed heavy. When you can't handle it, which is the sense of stress.

Although the actual stress is more of a psychological disorder, but the consequences will be felt by the body or physical.

Someone who experience stress tend to need impingement. And generally that became impingement is the food. Because the food won't protest even though the subject of impingement, isn't it?

It gets worse again, the food is so generally contain high fat impingement. End of course body condition will deteriorate because of too much content doesn't rewarding substance in the body.

Actually there are many causes of unhealthy life pattern that has become the habit of the people. The difficulty of turning it into a pattern of healthy living become difficult.

Why? Because generally people do not realize that they are doing it is not healthy.

So, begin to identify less good habits that often You can do so immediately revamping done towards a healthier life.

INGENIOUS Way Of Living A Healthy Life Patterns

You've started to find out a number of causes of unhealthy life pattern. Now is the time to initiate changes that could make the body more healthy and fit.

Change the pattern of your life become more healthy with INGENIOUS way. This is an acronym for:

Health checks at regular intervals
Enyahkan smoke
Diligent doing physical activity
A balanced nutritional diet
Enough rest
Manage stress
Let's discuss one by one.

1. Health Checks at regular intervals

Prevent is better than cure. Therefore, it is imperative to conduct health checks on a regular basis. Especially for you who will enter or already past the age of 40 years.

Why should do health checks on a regular basis? By conducting health checks, at least you can detect early symptoms of severe disease emergence. Such as heart failure, stroke, diabetes detected a difficult if not done the examination in detail.

Therefore do health checks regularly at least every 6 months or 1 year.

Major hospitals usually have a medical check up of the unit. Generally each hospital will make some special medical check up. Package price depends from how much vetting process is done.

Standard for examination, the prices offered ranged from Rp 620 thousand to Rp 735 thousand.

This is a package that is wont to do to know the health condition of prospective employees. For a more complete package details and of course the price will be more expensive.

What should be checked?

Here are the parts that undergo examination while conducting medical check-up:

a) Physical – check the condition of the physical body, is there a part that has already reduced its function. For example the test condition of fingers still in normal condition or not.

b) laboratory test – this is the standard tests to know the health condition through blood tests, urine, faeces and in the laboratory.

c) X-rays/chest x-ray – know the condition of the organs through the x-ray photos, mainly include the lungs, liver, and heart.

d) eyes – eye condition normal or still have to use glasses because it reduced the ability of remote viewing.

e) Audiometry – this test see the function of the ear is still quite normal or there is a problem to look deeper.

In addition, there was more the type of examination that cannot be deemed trivial, i.e. examination of the teeth. Dental health is often considered one eye. In fact, dental conditions can have an effect on health in General.

It is recommended to perform a dental checkup every 6 months. Any checks, will usually do the cleaning tartar. If there is indeed a Holey teeth can be directly patched.

For you women who are planning to become pregnant should also conduct an examination of the teeth. His goal was to avoid the pollution potential of your baby due to poor dental condition.

2. Enyahkan cigarette smoke

Easy understanding of physical activity are all activities that involve physical or direct our bodies to move named after physical activity.

One of the physical activity is a sport. From the start light exercise such as walking, jogging, to do the match.

The pattern of healthy living is by doing physical activity routine. Don't do physical activity when the want to go. Must be done consistently.

If it is indeed rare to do physical activity, start with light. Like push ups once a day, or walking for 30 minutes a day.

When the Agency is already getting used to it, it can be upgraded into a jog for 30 minutes as well. The increase continued physical activity in accordance with the conditions of your fitness.

The Benefits Of Physical Activity

One thing for sure You feel when physical activity is the blood flow more smoothly. Because while doing physical activity, heart-pumping fresh blood encouraged participate to all parts of the body.

Here's another benefit of physical activity:

a) Lung – Train while walking or running, you will need the oxygen input is more than just sitting alone in front of the television hanging.

Thus, the lungs will increase its capacity to absorb oxygen trained more.

b) strengthens the heart – When more oxygen intake, any heart would pump blood more often to distribute blood and oxygen throughout the body. Heart muscle could be more stronger because it trained regularly.

c) regulates blood pressure – Doing sport is a good therapy to reduce stress.

Including regulates blood pressure could be in normal conditions. Because there are a number of hormones that make you more calm after doing sports.

d) Lowers blood sugar levels – Sports can also help those of you who are having problems in the body's blood sugar levels.

While exercising the excess blood sugar is converted into energy. The risk of experiencing diabetes could be reduced.

e) weight control – while exercising the calorie and fat deposits in the body is converted into energy. The more exercise, the smaller the heap of calories and fat in the body.

f) Prevents cancer – Merutinkan exercise is indeed a lot of benefit. One of them is avoiding you from exposed to the risk of cancer. Especially breast cancer, uterus, and colon.

If You are lacking the motivation to exercise, start exercising together. Can be with friends or companions. It could be with other family members.

When you do physical activity with feeling happy, you are definitely more excited about working out though just alone.

4. A balanced Nutritional Diet

If you want to have a healthy lifestyle, you should be able to regulate food intake. Don't just eat the foods you want. But eating food that is needed by the body.

One way is to do a balanced nutritional diet. There are three key principles you need to understand when doing a balanced nutritional diet, namely:

Dietary diversity
Regular physical activity
Clean life behavior
If you only do one or two principles, it means you haven't done a balanced nutritional diet. The third principle was to be run simultaneously. So apply the pattern of eating food with variety and are supported by an active lifestyle and clean.

Why should we look at the balance of nutrients in the body?

With a balanced nutritional diet do you will have to live a more healthy, active, and productive. Edges, the quality of your life and Your descendants will become better in the future.

In addition, by doing a diet balanced nutrition you will avoid various diseases such as stroke, heart weight, cancer, diabetes, or hypertension. Infectious diseases-this date but gives the death threats.

The Advantages Of A Balanced Nutritional Diet

Do not be confused between 4 5 Healthy Diet with Balanced Nutrition Perfect (DGS). In the 4S 5S only recommended eating rice with side dishes of vegetables, meat, and milk.

Not explained how the amount that should be consumed per day. There is no suggestion is also to perform physical activity.

In the DGS is not only looking at the diversity of food alone, but also call for doing physical activity habits and clean living. In addition there are suggestions the amount of food in a day per food group.

DGS guides are usually depicted in the form of a pyramid. But it could also be used as a guide plate that the quality is the same as the shape of a pyramid.

For more details let's see DGS guides below:

½ vegetable and fruit filled a plate, fill with types and colors vary.
¼ plate filled protein such as fish, chicken, and beans-kancangan. Never too much processed meat.
¼ plate for whole-grains such as wheat or rice.
The consumption of white water, tea, and coffee. Enough milk to 1-2 times per day. The juice allowed one glass per day.
It is a guide for all meals. So make sure the plate Division is always there every time you eat.

And don't forget the support with regular physical activity and behavior of clean living. Then you already perform a nutritional Balanced Diet and a healthy lifestyle.

5. Adequate rest

You feel the mood of a less stable? It could be because you are lacking a break.

Do enough rest not only makes the Agency more fresh, but also your mind and your mood will be more controlled.

Sleep is part of the break. For adults, the sleep time is between 7-8 hours. While the child-the number of the hour can be a lot more.

At least school age children need at least 9 hours of sleep. While the toddlers had to sleep during 13-14 hours a day.

The break is a pattern of healthy living that must be preserved. Because with have enough rest you will have a higher quality of life. Your body will be more powerful than the attacks of various diseases.

In addition to strengthening the immune system, sleep will also make you have a stronger memory. Because while we sleep, the brain will process and incorporates memories of activity throughout the day.

People who are sleep-deprived will not experience the process and memory will be weakened.

Rest is also not solely just sleep alone. There are many other things which go categories breaks. Here are a few examples of rest you can do:

Leave the gadget – throughout the day your eyes pretty much fixed on definite gadget. Rest with the left while your gadget. Do other activities that can Flex Your hands and body.
Socialize – meeting friends or relatives is another way to take a break from the bustle. A strong social bonds indirectly will give zest to more productive work.
On holiday – it is an effective way to relieve stress due to work pressure. A vacation can restore mood and spirit of the work. So menabunglah so you can have a vacation in favor of more productive work.
Tips On Overcoming Insomnia

On the other hand, there are many people who are thus the difficulty of being able to rest at night with enough due to insomnia. Insomniacs in Indonesia reached 28 million people.

Do you suffer from insomnia? If Yes, berkut a few tips that can help you regardless of insomnia:

a maximum Caffeine Consumption) only during the day – Drink caffeine after the afternoon will only make your eyes are awake at night.

b) Make yourself as comfortable as possible – starting with a shower after activity. Then set the room conditions as comfortable as possible.

Avoid excess light, because it will only make your eyes hard closed. Position the comfortable bed, the most ideal is by tilting to the right side.

c) Consumption enough fluids before bedtime – Ideally about 1 hour before you sleep drink a glass of water. Warm milk can be added, as this will make you sleep more soundly.

d) Insomnia do not escape from your lifestyle – so, fix your lifestyle become more healthy so that life would be better.

6. Manage stress
     
There is no man in this world that is free of stress. Although in different levels. Stress is a natural thing in human life.

The most important thing is that you can manage stress so it can get a desirable pattern of healthy living.

Stress is a condition in which the individual experiencing the mismatch between capabilities with the demands that exist in the environment.

When such discrepancies appear people tend to respond negatively. That's why it needs the ability to manage stress well.

Tips For Coping With Stress

We cannot avoid stress. For that there is no other way unless you deal with stress. Some of the things you can do to cope with stress is:

a) Met the closest friends – you could tell your troubles to a friend to relieve pressure that triggers stress.

If not, get together with friends near the fishing jokes and laughter will make your heart and feeling more calm and relaxed.

b) Organize and manage time efficiently – could be the way you manage time to cause natural emergence of stress.

Start by setting the time to manage stress more efficiently. With careful planning, any activity can take place smoothly and will not result in stress.

c) keep your body fitness – Exercising regularly proven can reduce stress levels. There are many positive hormones that appear when you work out. By exercising, you can reduce the pressure of stress.

d) Having fun – live a fun activity does not have to go far. Can be done in your home or neighborhood near you.

If Your hobby is cooking, make the special dishes for those closest to you. This fun activity will make up your mind to be more calm.

Cover

Healthy living patterns do look easier said but it would be hard to do. The key is you've got a strong motivation and intention to be able to have a healthy body and fit every day.