ImranhealthyLife

  Eating healthy foods is a foundational element of a healthy life! Here are some ideas for incorporating nutritious and delicious choices into your diet: Focus on whole foods: Prioritize whole, unprocessed foods over processed alternatives. Think fruits, vegetables, whole grains, beans, lentils, nuts, seeds, lean protein sources like fish and poultry, and healthy fats like olive oil and avocado. Rainbow on your plate: Aim for a variety of colors in your meals and snacks. Different colors represent different nutrients, so eat the rainbow for a well-rounded diet. Make friends with fiber: Fiber helps with digestion, keeps you feeling full, and nourishes your gut microbiome. Load up on fruits, vegetables, whole grains, beans, and lentils. Protein power: Include protein sources in every meal and snack to help build and repair tissues, regulate hunger hormones, and boost metabolism. Choose lean protein options like fish, poultry, beans, lentils, Greek yogurt, and tofu. Healthy fats for...

  Nourish your body: Eat a balanced diet: Focus on plenty of fruits, vegetables, and whole grains. Include lean protein sources like fish, beans, and chicken. Limit processed foods, sugary drinks, and unhealthy fats. Opens in a new window www.freepik.com colorful plate of fruits, vegetables, and whole grains Stay hydrated: Drink plenty of water throughout the day to keep your body functioning optimally. 2. Move your body: Get regular exercise: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. You can break this up into smaller chunks throughout the day. Opens in a new window www.health.harvard.edu People doing exercise Find activities you enjoy: It's important to choose activities you find fun and sustainable. This could be anything from dancing to swimming to hiking. 3. Prioritize sleep: Get enough sleep: Most adults need around 7-8 hours of sleep per night. Aim for a consistent sleep schedule and create a relaxing ...

  Hearing aids can be a life-changing investment, but the upfront cost can be daunting. However, there are several ways to cut costs and make hearing aids more affordable: Shop around and compare prices: Don't just accept the first price you hear. Get quotes from different audiologists and hearing aid dispensers. Consider online retailers and direct-to-consumer options, which can be significantly cheaper than traditional channels. Focus on the features you need: Hearing aids come with a wide range of features, some of which you may not need. Decide which features are most important to you, such as noise cancellation or Bluetooth connectivity, and prioritize those when making your choice. Consider refurbished or used hearing aids: Refurbished hearing aids are typically gently used devices that have been professionally cleaned and repaired. They can be a great option if you're on a budget, and they often come with warranties. Used hearing aids can be even cheaper, but be sure ...

 6 Life Span Examples from a 93-Year-Old Competitor Defying Age At 93 years old, Fauja Singh is an inspiration to us all. This Indian track and field athlete continues to compete and break records, showcasing a level of fitness and vitality that belies his age. But Singh's story isn't just about defying expectations; it's about the power of healthy habits and a positive mindset in promoting longevity. Here are 6 life span examples we can glean from Singh's remarkable journey: 1. Regular Exercise: Singh didn't start running until his 80s! But since then, he's become a champion of the benefits of regular exercise. He credits his daily running routine with keeping him physically and mentally strong. Studies have consistently shown that regular exercise can add years to your life, reduce the risk of chronic diseases, and boost overall well-being. Image of Fauja Singh runningOpens in a new window www.torontowaterfrontmarathon.com Fauja Singh running 2. Plant-Based Di...

  Here's how exercise works its magic on your brain: Increased blood flow and oxygen delivery: Exercise gets your heart pumping, which sends more blood and oxygen to your brain. This increased blood flow nourishes brain cells and helps them function optimally. Boost in neurotrophic factors: Exercise triggers the release of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of brain cells. Higher BDNF levels are associated with larger brain volume and improved cognitive function. Enhanced neuroplasticity: Neuroplasticity is the brain's ability to change and adapt throughout life. Exercise stimulates neuroplasticity, allowing your brain to form new connections between neurons and strengthen existing ones. This leads to improved learning, memory, and overall cognitive performance. Reduced inflammation: Chronic inflammation is linked to cognitive decline and neurodegenerative disease...

  Day 1 Breakfast: Greek yogurt with berries and granola Day 2 Breakfast:  Oatmeal with nuts and seed         Day 3 Breakfast:  Scrambled eggs with spinach and whole-wheat toas Day 4 Breakfast: Whole-wheat pancakes with fruit and yogurt    Day 5 Breakfast:  Smoothie made with Greek yogurt,  fruit,  and spinach Day 6 Breakfast: Whole-wheat toast with avocado and egg Day 7 Breakfast: Omelette with vegetables and cheese     

  You're absolutely right! Recent research suggests that consuming more plant-based protein, especially during midlife, can significantly increase the chances of healthy aging in women. Here are some key points to consider: Study findings: A study published in the American Journal of Clinical Nutrition found that women who consumed more plant protein in midlife had a 46% higher chance of experiencing healthy aging compared to those with lower plant protein intake. This was associated with: Reduced risk of chronic diseases: including heart disease, cancer, and diabetes. Better physical and mental health: including maintenance of cognitive function, muscle strength, and mental well-being. Plant protein vs. animal protein: Interestingly, the study found that higher animal protein intake was associated with a 6% decrease in the likelihood of healthy aging. This suggests that prioritizing plant-based protein ...

  Sure, who needs weights when you have your own bodyweight to work with? Bodyweight exercises are a fantastic way to tone your core and upper body muscles, and they can be done just about anywhere, anytime. Here are 4 moves to get you started: Push-ups: A classic for a reason, push-ups are a great way to strengthen your chest, shoulders, and triceps. Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your chest down toward the ground, keeping your elbows close to your body. Push back up to the starting position. If you're a beginner, you can start by doing push-ups on your knees.  2. Squats:  Squats work your entire lower body,  including your quads,  hamstrings,  and       glutes.  Stand with your feet shoulder-width apart and your toes pointed slightly outward.  Lower your body down as if you wer...