A Diet That Will Help You To Stay Fit And Healthy

A healthy diet can be the solution to our health-related problems, so eat healthily and stay fit. Eating healthy includes a variety of healthy fruits, vegetables, and grain that will give you essential nutritional values. It can protect you from many chronic or incurable diseases such as heart disease, diabetes, brain disease, and cancer too. Nowadays, dieting becomes an inseparable part of our lives, and people are habitual of dieting for all types of reasons as per their requirements. When it comes to select an appropriate diet, there is a large variety of diet plans that are people using all over the world. This blog post describes one of the healthiest diet plans that is the Mediterranean Diet and what it contain?

What is the Mediterranean Diet?

A Mediterranean diet is a fully vegetable-based diet that tries to avoid an excessive amount of meat. This diet is based on traditional eating habits used by natives of Greece, Italy, and Spain begins in the 1940s to 1970s and considers ideal for lower-income people. Implementing the Mediterranean diet can cause weight loss and prevent heart attack or strokes, type 2 diabetes, and premature death too.

What to eat?

When people think about the food-related to Italy and Greece, the first food comes your mind is pizza, pasta, and lamb chops. But as we all know that we can’t consider these food items as a healthy diet. Here are some food items you can include your Mediterranean diet as follows:

• Leafy green and non-starchy vegetables like tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
• Fresh fruits such as apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
• Use extra virgin olive oil and avocado oil in salad dressing and preparing food
• Legumes, beans, peas, lentils, pulses, peanuts, chickpeas, etc.
• Eggs and other dairy products like cheese, goat’s milk, and yogurt
• Fleshy fishes and other seafood items like salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
• A glass full of red wine after meal.
• Use herbs and spices (garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc) for seasoning and food preparation
• Nuts and seeds like almonds, walnuts, peanuts, sesame seeds, cashews, etc
• Whole grains like whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, and whole-grain bread.

What not to eat?

So now you know what you need to eat, here is another list which will tell you what unhealthy food you should avoid:

• No Added sugar items like soda, candies, ice cream, table sugar, and many others.
• Refined grains: White bread, pasta made with refined wheat, etc.
• Avoid refined oils (soyabean oil, canola oil, and cottonseed oil)
• Processed sausages, meat, hot dogs, etc.

Diseases can be cured by the Mediterranean diet

At the beginning of the blog, I had mentioned some diseases that can be cured by including the Mediterranean diet in your lifestyle. By following the Mediterranean diet can help you to prevent you from heart-related problems such as reduce LDL cholesterol, raise HDL cholesterol, reduce triglycerides, inflammation, cell damage, and stroke too.

It is not only good for the heart but overall health like weight loss, diabetes, high blood pressure, and Alzheimer’s disease also. As per health experts, making little changes in your diet can add up to big health benefits in your life. If you will use little exercise and health supplements along with the Mediterranean diet, then it will be more beneficial for your health.

At the end of this blog post, I hope this diet will help you to keep yourself healthy and fit. If you are looking for health supplements, then I would suggest you buy health and fitness supplements provided by Healthy Naturals. Before taking any supplements, you should consult your doctor first and read the label carefully.

Early Signs of Coronavirus That Can Help You Prepare in Advance

You are sweating, feeling the rise in the body temperature, your throat is tickling and your eyes feel itchy- oh no, no, no, have you caught the deadliest virus on the planet? Is it what people call COVID-19? Maybe, or maybe not? There is no harm in educating yourself to perform the self-test during the time when the hospitals have become the hotspot for the virus. So, here are some early signs that you may have caught the Coronavirus.

• 

You have flu symptoms longer than expected  

There are many infected people who thought that coronavirus is nothing but the seasonal flu that comes with the change in weather and surprisingly didn’t find until the situation ran out of hands. The recent COVID-19 cases even highlighted that there are no symptoms or signs of Coronavirus at all. In fact, it is one of the reasons who it spread so fast- as people assumed, they are healthy enough to travel abroad while carrying the virus in their bodies. So, you are showing any signs or symptoms of flue then, maintain the distance from your loved one and if possible, isolate yourself until you are healthy again.

Related Post: How to Balance Your Diet During Critical Time of COVID-19

You are going through the loss of senses

Similar to cancer where you lost the taste buds for a while, the corona patients also reported that they have a loss of smell, and taste as the first signs of COVID-19. Because of the direct connection between the taste and smell, it can take weeks to bring back the lost senses. Now, you have recently started to experience the loss of smell and taste then, start taking more precautions as you might be infected with Coronavirus.

High fever

There is already enough evidence from Italy, China, and South Korea that a large number of patients with the COVID- 19 experienced a high fever of 100.4-degree Fahrenheit as the early symptom of the virus within the 2 to 14 days of exposure to an infected person. In many cases, the patient even feels like his skin is burning from inside out. As scientists believe it is the automatic response of the body’s immune system to the virus.

Read Also: Common Corona Myths and Truth Behind Them

Dry cough

One of the most common symptoms of Coronavirus you can spot early is the dry cough which is described as the one without phlegm or mucus. “If you experiencing the slight fever and dry cough then, it is time to isolate yourself in your home to see if the symptoms manifest. It is the best way to prevent COVID-19 from getting spread to others.

If you have caught the virus then, the respiratory symptoms will worsen within the week, though in some cases it takes less than 2 days.

Sore throat or headache

 As with the dry cough, the sore throat or headache may be easily passed as the symptoms of the Coronavirus. However, a newly published report highlighted that 14% of patients in China had symptoms of sore throat and headache. The scientists explained that Virus travels right from your nasal passage to the mucus membranes in the back of the throat- which is the place from where symptoms like dry cough and sore throats often begin.  

You have chills in the body 

CNN news anchor Chris Cuomo who recently revealed his fight against the Coronavirus said that “He was shivering so much due to CIOVID-19 that he chipped a tooth” scientists call it rigors. For the entire time, he felt like he was beaten as the pinata. The researchers at the NYU university discovered aching muscle as another early symptom of COVID-19.

Apart from the above other early signs of COVID-19 includes:

• Dizziness
• Sore eyes
• Difficulty to catch a breath
• Fatigue or brain fog
• Tummy ache 

If you have any of the mentioned symptoms then, isolate yourself for a while to see if the symptoms start worsening. The best thing you can do to avoid Coronavirus is by regularly washing hands, and staying indoors. Remember, we are together in this as a global family!