Tips for better health:

Eat fruit daily: Fruit offers a great source of antioxidants, which may help prevent cancer, cardiovascular disease, Alzheimer's disease and macular degeneration. The berry family — blueberries, blackberries, raspberries, strawberries and cranberries — are good sources of antioxidants. So are cherries, oranges, and prunes.

 

Make high-fiber foods a staple: Whole grains, beans, fruits and vegetables are good sources, as is cereal with psyllium, which may help reduce low-density lipoprotein (LDL), also known as "bad'' cholesterol.

 

Take a brisk walk: Brisk walking improves cardiovascular and bone health. Try to walk at least 30 minutes a day at a moderately intense level.

 

Make stretching and strength building a habit: Regular stretching and strengthening can enhance mobility and help prevent falls.

 

Pursue yoga and tai chi: These gentle mind-body practices combine five important types of exercise — aerobic, strength training, core stability, flexibility and balance. Research suggests they help reduce blood pressure, reduce stress and improve mood and sleep.

 

Be optimistic: Research indicates that positive thinkers are more likely to feel better and live longer.

 

Develop an attitude of gratitude: Be thankful for every experience — good and bad — and recognize each is an opportunity to learn and grow.

 

Try volunteering: Research shows meaningful volunteer activities promote emotional and mental well-being.

 

Enjoy a pet: A small but growing body of research suggests pet ownership benefits health in several ways. One study found that among those who had a heart attack, dog owners were significantly more likely to be alive a year later than were those without a dog. Dog owners benefit from regularly walking Fido, too. They are less likely to be obese than non-dog owners.

 

Improve relationships: Take conscious steps to forgive those closest to you — and yourself. Forgiveness is associated with improved mood and lower stress.

 

 

 

 

 

running and it'sbenifits

BENEFITS OF RUNNING:

While there is the potential for injury in running (just as there is in any sport), there are many benefits. Some of these benefits include potential weight loss, improved cardiovascular and respiratory health (reducing the risk of cardiovascular and respiratory diseases), improved cardiovascular fitness, reduced total blood cholesterol, strengthening of bones (and potentially increased bone density), possible strengthening of the immune system and an improved sel-esteem and emotional state. Running, like all forms of regular exercise, can effectively slow or reverse the effects of aging.

Running can assist people in losing weight, staying in shape and improving body composition. Running increases your metabolism. Different speeds and distances are appropriate for different individual health and fitness levels. For new runners, it takes time to get into shape. The key is consistency and a slow increase in speed and distance. While running, it is best to pay attention to how one's body feels. If a runner is gasping for breath or feels exhausted while running, it may be beneficial to slow down or try a shorter distance for a few weeks. If a runner feels that the pace or distance is no longer challenging, then the runner may want to speed up or run farther.

Running can also have psychological benefits, as many participants in the sport report feeling an elated, euphoric state, often referred to as a runner's high. Running is frequently recommended as therapy for people with clinical depression and people coping with addiction. A possible benefit may be the enjoyment of nature and scenery, which also improves psychological well-being