Healthy tips for girls best five

Healthy tips for girls best five

Being healthy means many different things for teen girls. Building good habits of diet and exercise is important, and so is having good hygiene. Being healthy also means having a positive mental attitude, and making safe decisions about your body and behaviors. Be healthy to feel confident, look great, and take care of your body!

1.Building Healthy Habits

Choose healthy foods. Your food is your fuel for your body and brain, so pick good fuel! Minimize eating food with lots of sugar, salt, and fat – stay away from fast food, fried food, junk food from the snack aisle like potato chips, canned and processed food, and pastries. Amp up your intake of fresh fruits and vegetables, whole grains, low-fat and fat-free dairy, and low-fat protein like fish, chicken, nuts, beans, peas, and lentils.Choose healthy snacks like fruit, a handful of nuts, some celery, or a piece of low-fat cheese.

If you don’t know how to start to eat healthy, talk to your doctor or a nutritionist. They can help you create a plan that gets you all your needed vitamins, minerals, and calories. You can also check out online resources like this one for some guidance.

2.Have good eating habits

. Other than what you eat, how you eat can help you stay healthy and fit.

Don’t skip breakfast, which provides your body with its first fuel of the day and helps you concentrate. Good breakfast foods include fruit, eggs, low-fat milk, cream of wheat, oatmeal, or whole grain toast.

Pack your lunch for school so you can create a healthy meal for yourself.

Be involved in shopping and meal planning at home. You can even help the rest of your family to eat healthy!

Your doctor can tell you if you are in a healthy weight range or not. If your doctor advises you to lose weight, control your portion size, i.e. how much you eat at one time.Use a smaller plate or bowl, keep a food journal so you can track your servings, and fill most of your plate with fruits and vegetables.

Be sure to get enough calories! The average teen girl should eat 1,600 to 1,800 calories a day if you’re not very active and 2,200 to 2,400 calories a day if you’re physically active.

Avoid fad and crash diets. You will easily regain any weight you lose, and these are not good for your body. Always talk to your doctor before dieting, or if you have concerns about your weight.

3.Maintain a healthy weight. 

Rather than worrying about your weight, think about your Body Mass Index, or BMI. This calculation judges whether you’re a healthy weight for your age and height. You can use this calculator to find out your BMI.

A healthy teen BMI falls between the 5th and 85th percentiles – under 5th is underweight, 85th-95th is overweight, and over 95th percentile is considered obese. Check your percentile here.

4.Drink at least 7 glasses of water every day. 

Keeping your body hydrated will help regulate your metabolism and purify your body. Drink at least 7 glasses of water a day to stay hydrated.

Carry a water bottle with you and sip on water throughout the day. Be sure to drink water whenever you’re thirsty.

Drink more water if it’s hot out or you’re being active.

Your pee should be light yellow in color.

Boost your water’s flavor with slices of lemon, lime, or fresh fruit!

5.Sleep 8-10 hours every night.

 Getting enough sleep improves your attention, focus, and mood. You might not be getting enough sleep if it’s hard to get up in the morning, you fall asleep in class, you can’t concentrate well, or you feel moody or depressed.  Try to get more sleep by: Setting a regular bedtime for yourself.

Exercising regularly (but not within 3 hours of bedtime so it doesn’t keep you up).

Avoiding caffeine after 4pm.

Relaxing before bed with a warm bath or reading.

Not napping too much during the day.

Avoiding all-nighters, which throw off your sleep schedule.

Having good sleep hygiene: keep your lights low at bedtime to signal to your brain it’s time to sleep, keep your room cool and dark overnight, and wake up with bright lights.

health

Fitness Tips

Fitness Tips 

1.ARE YOU TIRED 

of putting in the effort at the gym and not seeing results? Many people show the drive, determination, and consistent effort, but don’t reach their goals. If this sounds familiar, the next logical step is usually to find an educated personal trainer with proven experience. But, if you’re not ready to take that step, or if you’d prefer to go it alone, rest assured, we spoke to some of the nation’s finest personal trainers who gave us 25 insightful tips and strategies specifically designed to help you build strength, gain muscle mass, lose fat, enhance your endurance and maintain healthy eating habits.

2.HEALTHY EATING: 

Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals and without proper nutrition through quality foods, you’re likely to stall. As a result, if possible, eat organic foods and, above all else, maintain a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins, and fats including such things as fish oils and flaxseeds.

3. Prepare Ahead

Regardless of what you’re doing, preparing yourself in advance gives you the best chance to accomplish your goals. Micah LaCerte, a personal trainer and fitness competition world champion, explains that your approach to nutrition should be no different. LaCerte says it’s best to prepare for your “upcoming day by prepping all your food in advance.” He adds that this will ensure you do “not eat bad foods or skip meals.” 

 4.Eat more

Eating only three daily meals? For over 25 years, personal trainer Mike Duffy has sought to correct this habit explaining that, “half the people I deal with aren’t losing weight because they don’t eat enough.” Duffy advises them “to eat five times a day, about every three hours to stimulate their metabolism” including two mini meals between their three basic meals. With activity levels decreasing throughout the day, he advises to “eat less as the day goes on.”

Women's Health

Women's Health 

Looking for the path toward a healthier you? It's not hard to find. The journey begins with some simple tweaks to your lifestyle. The right diet, exercise, and stress-relief plan all play a big role.

Follow a Heart-Healthy Diet

There's an easy recipe if your goal is to keep away problems like heart disease and strokes.

Eat more fruits and veggies.

Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.

Choose lean proteins like poultry, fish, beans, and legumes.

Cut down on processed foods, sugar, salt, and saturated fat.

When eating healthy, flexibility often works best, says Joyce Meng, MD, assistant professor at the Pat and Jim Calhoun Cardiology Center at UConn Health. If you like to follow a strict diet plan, go for it. If not, it's OK. "Find what works for you."

Tricia Montgomery, 52, the founder of K9 Fit Club, knows first-hand how the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals works well. "I don't deny myself anything," she says. "I still have dessert -- key lime pie, yum! -- and I love frozen gummy bears, but moderation is key."

Exercise Every Day

The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.

Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you're OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.

If you're busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.

Montgomery exercises every day, often with her dog. By adding lunges, squats, and stairs to a walk, she turns it into a power workout. "I also am a huge Pilates fan," she says.

Lose Weight

When you shed pounds you'll lower your risk of heart disease, type 2 diabetes and cancer.

Health is Wealth

• Health is Wealth

It’s meaning

 We all know the popular saying “Health is Wealth”. By health we do not mean the absence of physical troubles only. But it is a state of complete physical, mental and social well-being. The loss of health is a loss of all happiness. Mahatma Gandhi also says, “It is health which is real wealth, and not pieces of gold and silver”.

Health is more important than wealth. A rich person can afford various luxuries of life such as a big car, large house, costly accessories, air-conditioners, etc. But, he can enjoy these luxuries only if his health is good.

Importance of light, air and water: Good health depends on several things. Fresh air and sunlight are very important for our health. Fresh air helps us to improve our immune system and overall health. So a morning walk is very useful for health.

Sunlight helps our body to produce vitamin-D. A dirty and damp atmosphere causes lots of diseases. Fresh and pure drinking water is also necessary for good health. Impure drinking- water is the cause of several diseases. So, we must take care of these things.

Food: Food is another necessary thing for the body. Nutritious foods helps us to maintain good health. Consumption of healthy foods helps us to minimize any health related problems. We all should know, how, when and what to eat.

We should always include a portion of green vegetables, fruits or salads in our meal. Green vegetables are sources of vital nutrients. Our digestive system plays a key role in our overall health. Fiber rich foods such as whole grain wheat, bran rice, etc. help us improve our digestive system.

A balanced and nutritious diet helps the proper growth of the body. But we must remember that we eat to live and not that we live to eat. In India, over-eating causes a large number of deaths. If we eat less, we may live more.

Physical exercise and sports: We know the proverb, “A sound mind in a sound body”. In order to keep the body healthy, we need to keep the mind sound. Physical exercises keep us fit. There are different kinds of physical exercises. We may walk a kilometer or two every day. We may take some yogic exercises. At the same, games and sports are very useful for health.

Also read: Short paragraph on “Health is wealth”.

Cleanliness: Cleanliness is essential for good health. Without cleanliness, it is very difficult to maintain proper health. We should clear our house and the surrounding areas every day. Every day, we should bath twice, in the morning and in the evening. After eating food, we should clean our hands with soap. Various types of diseases erupts from unclean surroundings. We should always throw the garbage in the dustbin. A disease-free body is a healthy body, and cleanliness is the key for health.

Some rules of hygiene: We must know some simple rules of hygiene. Our house must be airy and sunny. Apart from all this, we must form good habits. We should keep ourselves free from cares and anxieties. Early rising is equally necessary for good health. So we must try to keep fit. Health is the real wealth.

Conclusion: Health is a great treasure. It is the highest blessing. It is the source of all happiness. Money can’t buy happiness. Happiness is priceless and not dependent upon the wealth of a person. Good health, however, contribute to the emotional well-being and happiness of a person. Even with limited income, a person with sound health can lead a happy and enjoyable life.