July 4

How to achieve health and fitness?


How to achieve health and Fitness?

Many people seek health and Fitness, but what are the essential

elements for Health and Fitness,

and how do you achieve good health and general well-being? When you

take a closer look at the concept,

it all boils down to the following four crucial components

for healthy living. They are:

1. Good nutrition for Good health and Fitness

2. Regular exercise to be fit 

3. A good night’s sleep for good health

4. High-quality nutritional supplementation

If we make nutritious eating, including supplementation,

and physical activity a daily habit,

we may live more than 5 to 15 years in good health.

Healthy living means maintaining a healthy and balanced diet,

avoiding smoking, excessive consumption of alcohol and toxic chemicals,

regular exercise, sleeping well and supplementing our diet with

high-quality nutritional supplements.

I will describe in more detail the four elements mentioned

above for healthy living.

First of all: good nutrition for good

health and Fitness

good nutrition

You’ve heard it before: “You are what you eat.

Although I prefer a more specific explanation, it is best to say,

The saying goes, “You are what you eat.”

Good nutrition is fundamental to good health.

The human body is a complex system that requires a full

range of nutrients for optimal health.

What makes up healthy eating?

Good nutrition entails eating foods that are high in carbohydrates,

proteins, fats, fatty acids,

for your body type, vitamins, minerals, and trace elements.

Our body’s capacity to absorb nutrients from the food we eat

is the second aspect of optimal nutrition.

The kind of nutrients must be one that cells can utilize,

and cells must be in optimal conditions to absorb nutrients.

The term for this is bioavailability.

These two facts—which are the keys to adequate nutrition—are forgotten.

This is one of the reasons why most nutritional supplements miss the mark;

they do not treat the cellular state of the body.

You may think that regular exercise and a positive mental attitude

while applying the golden rule:

«everything in moderation»

is it the key to good health? But,

If you are aware of the harm processed foods cause,

it will motivate you to change your diet

if you aim for a high level of health and the absence of degenerative

diseases. Acid-base balance. We need to eat acidifying and alkalizing

foods in the proper proportions.

This is not difficult to achieve when we know that, in general,

fruits and vegetables are alkalizing and

the rest are acidifying, with a few exceptions.

You can learn more about acidifying and alkalizing foods in my article

The Australian diet contains almost one and a half times more acidifying

foods than alkalizing foods.

This ratio should be the reverse.

The problem of eating too many acidifying foods is that they accumulate

in toxic waste and cause most of our health problems.

 In addition, essential antioxidants, beta-carotene, vitamins,

and minerals are missing from a diet that doesn’t include enough fruits and vegetables.

They are critical to preventing oxidation

caused by free radicals, which are the leading cause of heart disease,

 stroke, cancer, and other conditions.

We also need enough antioxidants to counteract the formation of

free radicals caused by our stressful lifestyle,

air and water pollution, and malnutrition.

Oxidative stress is the cause of more than 70 chronic degenerative diseases.

Every day, the DNA of every cell in your body is faced with about

Ten thousand attacks of destructive forces are called free radicals are

oxygen molecules that are unstable after losing an electron.

Free radicals are produced when your body turns fuel into energy,

but you also get them from air and water pollution, stress, smoking,

and solar radiation. These volatile molecules travel through your body, trying

to stabilize themselves by stealing electrons from other molecules.

When they succeed, they create even more free radicals,

causing a snowball of damage. Free radicals do not appear

only here and there.

Up to 5% of the oxygen used by each cell is converted into free radicals.

Damage from free radicals is thought to play a role in the

build-up of low-density lipoprotein (LDL) cholesterol and the walls

of your arteries. This can lead to the narrowing of the streets,

called atherosclerosis, contributing to heart disease.

Additionally, the consequences of free radicals damaging the DNA within cells

can be cell mutations that lead to cancer.

The second health and fitness factor

is regular exercise

regular exercise

Exercise and nutrition are two aspects of healthy living.

A healthy lifestyle must be balanced. At least three times

a week, you should exercise. Aerobics,

jogging, swimming, cycling, and weightlifting in your

exercise routine are essential to maintain a healthy bone structure.

The secret is to work out properly.

Aerobics is generally recommended in the weight loss industry,

the more intense it is, the better, which is not valid!

The problem is that aerobics exercises that increase your heart

rate above 120 beats per minute, including running, rowing,

swimming, cycling, and many of these sophisticated aerobics

classes in health clubs,

drop all muscles almost as much as they fall fat. And as you know,

 muscle loss reduces your ability to

muscle failure reduces your ability to burn fat, and prepares you to get even

more significant. Remember that muscle is the engine in which body fat is burned.

Therefore, you must do everything possible to keep it for the rest of your life.

Walking is suitable for many health reasons; it also weighs down fat and does not burn muscles.

But the best exercise for fat control is high and varied repetitive

resistance training, using weights or machines.

By working all the muscles in your body,

you burn a lot of fat. Another advantage of resistance exercises

is that they increase muscle mass and provide more muscle cells to burn fat.

This is a natural health boon. Another critical factor is the right place.

Please don’t overdo it. Things cannot be made to happen all at once.

The secret to good health is consistency and stability.

A healthy diet and regular exercise are essential.

The straightforward process of “deep breathing.”

a significant factor in feeling well, staying active, and maintaining excellent health.

Our body needs plenty of physical and mental energy to function the best.

Food is our energy source, but food is useless without oxygen,

which is the key to our power.

We have more energy when we bring more oxygen into our cells.

Breathing is how we get oxygen, and the benefits of deep

breathing regularly are enormous.

But, shallow breathing causes our systems to become paralyzed.

When oxygen to our lungs is insufficient,

it can contribute to physical and mental illness.

Therefore, posture is essential for good breathing.

The third factor of health and Fitness

is a good night’s sleep.

good night’s sleep


Nothing is more advantageous than getting a good night’s sleep.

and there is a tremendous physiological need if the individual likes to

feel rested and alert the next day.

Additionally, vital to memory and learning is sleep.

And perhaps for preserving a robust immune system.

But there are still many unanswered questions about the function of sleep.

It may be the best explanation that people with insomnia also

suffer from reduced concentration, memory, and ability to perform daily tasks.

They are also at greater risk of accidents at work and many days of illness,

increased use of health services, and perceived lower quality of life.

Insomnia is generally seen as related to a lack of sleep, which

means that the person has difficulty falling asleep or staying asleep.

But, the poor quality of sleep, which the person who suffers from

it wakes up without feeling rested,

even after spending enough hours sleeping is a common complaint,

especially among the elderly.

The hormone melatonin is naturally found in the brain,

The pineal gland produces and secretes the substance during the night.

It degrades but is secreted throughout the night

and acts as a sleep regulator and a «signal of darkness» in humans.

Natural melatonin production tends to decrease with age.

But, particularly among the elderly who suffer from sleeplessness,

melatonin production is reduced compared to the elderly

without sleep problems.

Research has shown that melatonin, when taken in small milligrams

can decrease the effects of jet lag,

such as sleep disturbances and fatigue.

A high-quality nutritional supplement

is the fourth component.

A high-quality nutritional supplement


As I’ve already indicated, the majority of supplements don’t address

the cellular state of your body.

Even worse, many come in a form unacceptable to the cells

they are not biologically active by themselves.

That is useful to the cells in your body.

People with the chronic degenerative disease are subjected

to more significant than average oxidative stress. In this case,

optimizers are essential to support any existing nutritional program.

It has been scientifically proven that taking dietary supplements

has many health benefits. The benefits of nutritional

supplements have been scientifically verified for two years.

HundredsofHundreds of scientific studies have shown that dietary

supplements can significantly reduce the risk of degenerative diseases.

Also, the future benefits of eating well and exercising

regularly to be healthy and fit allow us to enjoy much more of life right now!


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