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  • ALI MOAYED | NUTRITIONIST

When our lives start to get busy we gradually find ourselves falling into bad health habits. We may eat out a little more, skip a workout, or even get less sleep. In these situations, it’s most important to stay healthy! Staying healthy throughout these times can help prevent you from getting sick, keep you feeling good, and keep your energy levels up. Here is how you can stay healthy in these times:


Sustain a healthy lifestyle routine when life becomes busy

If you plan on working out, start by doing it in the morning. After your workout eat a healthy breakfast. These healthy habits that you do first thing in the morning are going to set the mood for the rest of your day and, you’ll be more likely to stick to them as your day becomes busier.


If you will be out of the house for a long time, bring a water bottle with you. Staying hydrated can help you feel less sleepy, less hungry and can help make you feel great in a day.


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Adicator Digital Marketing Agency

  • ALI MOAYED | NUTRITIONIST

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love.

We all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to maintain a healthy body.


The Fundamentals of Healthy Diet

By using these easy tips, you can cut through the confusion and learn how to create and stick to a delicious, and nutritious diet that is as useful for your mind as it is for your body.



Protein gives you energy also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease. That doesn’t mean you have to eat more animal products a variety of plant-based sources of protein each day can guarantee your body gets all the necessary protein it needs.


Fat. Not all fat is the same. While bad fats can ruin your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats such as omega-3s are vital to your physical and mental health. Including more healthy fat in your diet can help improve your mood, and even trim your waistline.


Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also help you to lose weight.


Calcium. Not getting enough calcium in your diet can lead to anxiety, depression, and sleep problems. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, and get enough magnesium and vitamins D and K to help calcium do its job.


Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs like vegetables, whole grains, and fruit rather than sugars and refined carbs.


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Adicator Digital Marketing Agency

  • ALI MOAYED | NUTRITIONIST

Every living creature needs water to survive. Yet sweating, peeing, vomiting, or having diarrhea can cause a loss of water, further increasing your liquid needs, in a complex physiological process making you feel thirsty.


If you’re thirsty, that’s the clearest sign you’re dehydrated, which means your body doesn’t have enough water to function properly.

Being dehydrated doesn’t just mean your body is losing water it also means you're losing salt and potassium, which help your body breathe, move, and do all the other things it needs to do to stay up and running.


What is Dehydration?

Specific health diseases, including diabetes, can put you at an increased risk for dehydration. If you’ve been sweating too much due to heat or overexertion, throwing up or having diarrhea because of the flu or another serious illness, or urinating frequently, it’s important to watch your fluid intake.


People who are particularly vulnerable to losing water include those who are unable to satisfy their thirst because of disease, those who are athletes, and those who are just too young or too old to replace water on their own. Men who are middle-aged or elderly may also be at an increased risk of difficulties from dehydration.


The researchers found that over time, the body becomes worse at identifying markers of dehydration (such as high levels of salt in the blood), and without these signals, older adults may not understand they are dehydrated or take steps to rehydrate. Untreated dehydration can cause the heart rate to increase.


Becoming extremely dehydrated as losing more than 10 percent of your body weight in fluid can lead to injury or fatal difficulties, and it requires an ER visit. Seizures, cardiac arrhythmia, or hypovolemic shock can occur because your blood volume is too low.

Yet it seldom comes to that.


Most of the time, you can easily replace your water stores and resist dehydration. The truth is you can lose 3 to 4 percent of your body weight through dehydration without feeling any real signs. Yet, once you have lost 5 to 6 percent, you’ll start to feel the symptoms of dehydration. Thirst, fatigue, dizziness, or constipation are sure clues it’s time to reach for water or a sports drink that’s low in sugar and high in electrolytes.­­


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Adicator Digital Marketing Agency

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