Food, sleep and sport the keys to good heath

Food

It is important to have positive thinking about food and promote good aliments, fruits, vegetables, healthy fats, spices... as eating good food make you eat less unhealthy aliments. For example, eating more vegetables will make you eat less meat, drinking more water will make you drink less soda, eating more fish will make you eat less meat. 

I wrote a few articles on the subject

• 10 ways to a healthy diet -​ 10-way-to-a-healthy-diet.html
• we need to put fruits and vegetables at the center of our diet - fruits-and-vegetables-at-the-center-of-our-diet.html

Sleep

Good sleep is essential to a good health. We are not equal towards sleep, each one of us has its own needs. It is important to have an adequate sleep for our body to maintain  our vital functions.
Our organism regenerates our cells and fights infections while we are sleeping. 

Sleep is essential for:

• growth and development (especially for our children)
• mental wellbeing
• cardiovascular functions
• hormonal balance
• immunity and cellular metabolism

We spend 1/3 of our lives sleeping! 
On average we are sleeping 1h30 less by 24 hours than 50 years ago.
France is unfortunately a world leader in terms of anxiolytics and sleeping pills prescriptions.  Sleeping pills have negative effects on our health such as memory alteration, reduced alertness,  balance disturbances, addictions and withdrawal syndromes as well as increased dementia.

Tips for healthy sleeping habits:

• go to bed when you sleepy. You will have to wait another 90 minutes for the next  sleep cycle 
• have a consistant sleep routine with regular bedtimes and wake up times
• exercise regularly
• eat a light diner and avoid stimulants
• ventilate often your bedroom and keep it cool
• use a confortable mattress and pillow
• turn off all screens 1 hour prior bedtime

Herbal remedies (with plants such as valerian, passiflora, hawthorn,.... ) as well as aromatherapy (lavender, lemon.....) exist and can be used to induce sleep.

Sport

Regular practice of a physical activity improve our health and plays an important part in the prevention of modern society diseases.
 
On short term, a good physical activity will improve every day life
On long term, physical activity has many benefits:

• Protection against chronic diseases
• Protection against cardiovascular diseases
• Reduced risks of obesity
• Blood pressure stabilization
• Lowering of diabetis risks
• Protection against colon cancer as well as breast and prostate cancer
  

• Reduced dorsal pains
• Fighting depressed states, stress and anxiety
• Lowered arthrosis, fibromyalgy, and osteoporosis
• Slowing down of aging process
• Improved sleep

 
What sports to practice?
There is a large choice, from walking to football or swimming, yoga or Tai chi. It is important to adapt physical activity to age and capacities

For how long?
It is best ot practice 30 minutes 3 times a week for a high intensity activity (type running) and 5 times a week for a moderate type activity (type fast walking)
It is recommended to start slowly and to increase intensity step by step in order not to generate frustration.
 
There is no age to start, it is beneficial for all of us