5 healthy routines should all start

Nutritionist Joan Majó ensures that only a change of attitude is needed

For someone who at age 16 was in a coma because of a meningitis B, but fortunately woke up without sequelae, life must be lived to the fullest. "That experience taught me to appreciate the present considering the future. That is why I think, to feel comfortable with yourself, you must find good mental and physically. It's not enough to play sports, is also basic to eat well. " So the author of "The recipe for health" channeled his race to dietetics and nutrition. Having good health, he explains, "it is a daily care process, a set of healthy habits that will ensure lasting welfare. This is important to know your own body and its needs, namely feeding in an appropriate manner, practice exercises and follow a healthy guidelines. "

These are the five daily routines Joan Majó proposed in his last work, which are "easy to implement":

1. Chew your food well and eating without haste

Today, due to the pace of life we ​​live, most people end up eating too fast, in ten minutes anything. What are the benefits of eating slowly? Because we must bear in mind that the start of digestion begins in the mouth with chewing. If we eat fast, we swallow the meal skipping this phase. This will make us swell the belly, have gas, malaise, and we give more work to the stomach. The most important reason is that our stomach tells the brain that it is full, but this process takes about 20 minutes. Therefore, everything you eat in less than 20 minutes do not ever fill, because your brain will have had time to receive the signal.

A little trick Majó offers to start this practice is that, once we are at the dish that will eat us, "breathe deeply three times before anything, and then start. When we have put the food in the mouth, either mashed, meat, pasta, vegetables or any food, let silverware on the table and not return to take until we have we swallowed the mass of food that we had in the mouth ". With this measure, as time passes, "the portions will be smaller, not because ye voluntarily".

2. Get enough sleep well.

You know that our body has two ways to recover from everyday wear. One is eating, so we equip our body all the nutrients you've spent and avoid the food deficit. The second way to recover is sleeping, because every human being needs to sleep a few hours every day to guarantee their survival. During the night the muscles relax and the brain reorganizes, classified information and carry out chemical processes that prepare for the next day. "They are the mini-vacation every day", says Majó.

3. Hydrate well.

Water is one of the most important components there. In fact, the human body is composed of more than 60% water, "meaning that if more than half of our body is water, it is an issue we can not ignore," adds the author. His recommendation is that "all people should drink 500 ml of water / day just for the sake of living. If we have a lighter activity, you have to drink 500 ml of water, if the activity is moderate, 750 ml and if severe, 1,000 ml. Finally, if you are a person of large build, you have to drink 500 ml more. In short, you have to drink between 1-2.5 liters a day, "he advises.

4. Dinner little and lightweight.

This routine is only to eat less as the day progresses, because at night we stand for eight hours. "This means that nutricionista- explains that the only energy we spend is to breathe and stay alive (BMR). Therefore, if we ate much what we are doing is storing energy during sleep, or fat and weight. On the contrary, if we ate little, what we get is to burn calories while sleeping. It sounds good, right? Burn calories without doing anything. In fact, all you have to do is just dinner. " "And if we have the correct weight, light dinner is also advisable because this is a guarantee of a good foundation for our health," he adds.

5. Be active.

At present there is no one who is challenged to practice regular physical activity has a clear benefit for health, both physically and mentally. "As is also shown that physical inactivity is a risk factor for chronic diseases ," warns Majó . In fact, he continued , " there is a direct relationship between people who practice regular physical activity and improved life expectancy. What we hope to get going ? ". " There are several tricks like going to buy bread walk , park your car a few blocks away from our destination , not ride the elevator ... and walk . Especially wander anywhere, on the beach, the shops , in the street ... but stretch your legs do well even to make decisions sitting , we could not take , "he concludes .

Reference: C. Fominaya (ABC )