Healthy Lifestyle golden rules

Protect the heart, abstain from alcohol and cigarettes, pay attention to nutrition and sports make for a healthy body is important but not enough ...




Cleanliness of the sleep patterns, indicating that many rules of healthy life to avoid the stress of the sexual life TOBB ETU Hospital cardiologist Dr. Rahşan Turan week away from the city, albeit one day and offered to be alone with nature.




Sine qua ...

The patient's body fall, stated that peace and describe the health status of being healthy goodness Dr. Rahşan Turan, "if people pay attention to cleaning the wellness and nutrition, summer and winter sports with the ability to sustain the life of developing diseases. Healthy life people are indispensable, "he said.




TOGETHER FOR HEALTH WARNING!

Exercise, drawing attention to the importance of heart health and nutrition Dr. Turan, it must be followed and the rules for a healthy lifestyle were listed as follows;




It should pay attention to first-Sport.

2. Healthy be fed; should not eat fatty foods and overeating, breakfast must be done, it must be careful to fruit and vegetable consumption.

3. Alcohol and cigarettes should not be consumed.

4- During the day, should not sit continuously, must be active.

5- should be given to personal hygiene and environmental cleanliness.

6. Stress should be avoided.

7. Sexual life should be considered.

8. It should be noted sleep patterns.

9. Once a stressful city life, even though you are away, you stay alone with nature is good for you and your health.




MEASURES TAKEN ...

Heart and vascular diseases, as well as in our country is one of the most common causes of death in western countries. The way to protect your heart health is through take measures in advance.




Nutrition

Blood pressure and cholesterol under control and getting the first requirement is to apply a balanced healthy diet. From saturated fat for it and avoid possible salt, fruit, it is necessary to turn to vegetables and foods rich in fiber. Contain the right amount of normal protein diet, while this protein are fish, poultry and low-fat red meat (beef) receipt is recommended.




Kilo

The first reason that leads to high blood pressure, excess weight comes. Being overweight also coronary heart disease is a risk factor for heart failure and stroke.




Alcohol and cigarettes

Nowadays smoking is preventable cause of death in the first place. Smoking, cancer, and therefore clog the cardiovascular causes a heart attack.




Physical exercise

Regular sports us heart attacks and strokes as well as osteoporosis, diabetes, colon and breast cancer, there is strong evidence that many protected from serious chronic diseases such as depression and dementia. There just would not be wrong to say there is a positive effect of exercise each cell.




HEART HEALTH AND SPORTS

Sport to emphasize that the heart and vascular health directly affects Dr. Turan, said that like every muscle of the heart muscle in training as they make work more powerful and efficient. Dr. Turan, the positive effects created by the sports body has quoted the following words;




It prevents heart of a very fast crash

The trained heart, it gives a quiet response when faced with a distressed situation. The doors to the heart, accustomed to easy flurry of inactivity. For example; the bus ran very exciting or intriguing encounter a situation when the heart rate increases to keep up easily, can be up to 180-200 minutes. But the heart of an athlete throwing slower to react in the same circumstances and soon return to normal.




It lowers blood pressure

Engaged in organized sports, such as brisk half-hour walks a day is known to drop in blood pressure. Especially those under pressure hazard walk every day will make possible to eliminate this threat. Physical exercise According to research, helps in controlling blood pressure in those with high blood pressure and reduces the need for medication.




Weakens

Regular exercise is not the only sports facilities, which makes it easier to lose weight to improve the energy we consume at rest. After you lost weight without regular exercise to maintain ideal weight is very difficult.




Raises good cholesterol

One way to raise HDL cholesterol, which plays a protective role against atherosclerosis is to exercise. 3 days a week, even in walking 3 kilometers known as good cholesterol increases. By duration and frequency of exercise increased, the positive effects also increases.




It prevents excessive blood clotting

Regular exercise strengthens the blood clotting agents started and helps to keep the balance.




Prevent diabetes

In addition to a healthy diet in the hands of the high risk of diabetes, there is a very powerful weapon as well: regular exercise. Much more effective than drugs, no side effects, as well as free.




Reduces stress

Regular sports that they were less anxious than those who took a still life, there are studies showing that the more regular sleep.




INSTEAD OF WALKING TOUR QUICK ...

30 minutes a day fast (5-6 kilometers per hour) to walk and to do it at least 5 days a week is known to be beneficial for heart and blood vessels. If you constantly walk half an hour, even if you walk 10 minutes a day three times enough. Make a positive impact on the health of exercise that is growing heavier. This walk leisurely stroll as it makes provision does not provide the same benefit. Another important point to note is that the 30 minute walk to be done in addition to normal daily activities.




DO NOT REMOVE THE INVITATION TO DEATH ...

Warming to the supplies made sports and sudden exertion, heart to heart attacks and sudden load, bringing an invitation to sudden death. To do sports without necessary warm-up and thus brought sudden load the heart, the heart walls thicken, arteries that feed the heart jam can cause arrhythmias and even heart arrest. Those with congenital heart disease, arrhythmias and heart disease problems who live with their families, are at greater risk in this regard. Therefore, surely they must undergo a medical examination before starting a regular exercise of those people.