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Diet and Nutrition
Nutrition is the science of foods. It is the study of nutrients and the effect they have on our body. It includes all the processes of the human body like ingestion, digestion, absorption, transportation and utilization of nutrients and then eventually the disposition of the end product, the entire function which is termed as “Digestion”. Nutrition includes every thing that happens to food, from the time it is eaten until it reaches its end process. There are many social, economical, cultural aspects of food all of which is included in the study of diet and nutrition.
Dietetics is a science as well as an art of the dietary intake of either individuals or a group of people under different economic and health conditions and then studying them according to the principles of nutrition.
Drink plenty of water. Our bodies are about 60% water - with muscle mass carrying much more than fat tissue! We need to drink water to keep our body systems running smoothly, optimize metabolism, boost energy levels, and promote good digestion, just to name a few. Besides water, electrolytes are important especially if you exercise.
Get enough sleep. When you don’t rest well, you compensate by eating more. Usually it’s junk food. Get enough rest and you don’t need to snack to stay awake. Also, lack of sleep causes premature aging, and you wouldn’t want that.
Eat more fruits. Fruits are a plethora of vitamins and minerals. Do you know that oranges offer more health benefits than Vitamin C pills? Taking in synthetic supplements are not the same as consuming the foods direct from nature. Fill your palate with these 10 most nutritious fruits: Watermelon, Apricots, Avocado, Apple, Cantaloupe, Grapefruit, Kiwi, Guava, Papaya, Strawberries.
Breathe Deeply. Oxygen is a vital source of life. You may know how to breathe, but are you breathing properly? Most of us don’t breathe properly – we take only shallow breathes and breathe to 1/3 of our lung capacity. Athletes are coached proper breathing techniques to get their best performance. A full breath is one where your lungs are completely filled, your abdomen expands and there’s minimum movement in your shoulders.
Cut out soda and caffeine. Drinks with caffeine are diuretics – meaning they speed up the rate of urine production. Hence, these drinks do not contribute to your 8 glasses of water/day requirement – they actually take away from it! Furthermore, soda is unhealthy, causes weight gain, is an artificial stimulant, among other reasons. Ditch your soda and go for plain water or fresh fruit juices instead!
Don’t drink alcohol. Like caffeine, alcohol is a diuretic. Not only that, alcohol is repeatedly proven to have negative effects on our body and health - impacting the proper functioning of our brain, liver, lungs, and other major organs. If you drink alcohol regularly, it’s time to cut it out.
Stop Smoking: Do not smoke your health away. Nicotine pathces, gums or inhalers might work for some individuals, or other methods, from hypnosis to acupuncture. More you are to smoke, more likely your are to develop cancer or heart disease.
Walk for Health: There is nothing better than walking. Walking a mile everyday, or taking reasonable exercise three times a week, promises to reduce the risk of heart disease, as well as strengthens bones and keeps them strong.
Fitness
What is fitness? How does one achieve it? How is it measured? The first question appears to be the simplest but is in fact the hardest to answer. In comparison, the other two are straightforward. The problem with defining fitness is that the condition varies with individuals. Lack of fitness is more easily described and is more obvious. Shortness of breath when exerting oneself, being overweight, slowness, clumsiness of movement and lack of agility are some of the symptoms.
It is important to understand that the concepts of fitness involve several factors of which muscular strength is only one, power (a combination of strength and speed), stamina, endurance and flexibility are others, which include factors of agility, coordination and skill. All of these cannot be found in a single conventional training for fitness. Acquiring fitness is easier and more rapid for the younger person than for the older person, especially when the latter has been inactive for a longer time. Thus fitness is specific to the individual and can be related to a person’s goal in life, whether taking on comfortable, everyday tasks (hazards) or wishing to be super fit for a chosen sport. To be fit means possessing all the components mentioned above in some measure. Fitness is indicated generally by the pulse, heart beat, capacity to do exercise and good blood pressure reading.