Do not smoke :
If you smoke, stop smoking again, which is the most effective thing you can do to reduce the risk of future disease. Risk to the health declined rapidly immediately after you stop smoking (but it will take a few years before we can fully reduced). If you find it hard to quit, you can seek the help of a doctor, or to the health facility to be advisory measures quit.
Regular exercise :
Some activities that help you gently air-conditioned breath and sweating is considered good for your health. For example, jogging, gardening, swimming, cycling, etc ... Walking to work every day as many people do, and it is very good for you. However, it is thought that the stronger activity, the better. To achieve maximum benefit, you should exercise at least 30 minutes every day. or you can split the file into 2 times a day and 15 minutes / once set
A diet full of nutrition and healthy ( nail care ):
SHOULD eat at least five servings, or ideally 7-9 part, of a variety of fruits and vegetables each, thirds of meals should be starch foods, such as cereals , whole grain bread, potatoes, rice, pasta), plus fruit and vegetables.
DO NOT eat foods high in fat, such as fatty meats, cheese, milk, ice cream, fried foods, butter, etc ... Use low-fat, no saturated or polyunsaturated single .
SHOULD eat 2-3 servings of fish per week, at least one of which should be 'fish oil' (such as herring, mackerel, sardines, salmon, tuna or fresh).
IF you eat meat, it is best to eat lean meat, poultry such as chicken, beef, .. v ... v ..
IF you are fed with oil, choose a vegetable oil such as sunflower, canola or olive oil, as it is beneficial for health.
SHOULD try not to add salt to food, and limit salty foods.
SHOULD lose weight if you are overweight or obese. You just have to be a perfect weight. If you are overweight, you can get great health benefits by reducing your weight by 5-10%. This is often about 5-10 kg.
Do not drink too much alcohol :
Board should pay attention to the amount of alcohol you use. Men should not drink more than 21 units of alcohol per week, no more than four units in any one day, and at least 2 days without drinking alcohol every week. Women should not drink more than 14 units of alcohol per week, no more than three units in any one day, and at least 2 days without drinking alcohol every week. Pregnant women should not drink it absolute alcohol.
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