Hello all beautiful women

Hope all are well. I am also well. Thanks to @steemwomensclub for creat this dynamic contest.
Today's topic is about physical fitness, nutrition tips etc.

So, today I am going to share about some health and nutrition tips.

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1. Limit sugary foods

Several studies have shown that sugary drinks increase the risk of Reed's disease and diabetes. Sugary drinks are very harmful for children It can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood.Such as diabetes, alcoholic fatty liver disease, high blood pressure.We should not drink these sugary drinks. Alternatively we can drink Water, coffee, sparkling water.

2. Don't be afraid of coffee

Coffee is very beneficial for our health. It is rich in anti-oxidants. Some studies have shown that coping longevity and the risk of diabetes are linked to more Alzheimer's disease . We should eat about 3 to 4 cups daily for maximum benefit. But pregnant people should limit it.Coffee and any caffeine-based items of coffee should be consumed in moderation. Excessive caffeine intake can lead to health problems such as insomnia and heart disease . So keep less than four cups of coffee in your diet every day and avoid high calorie sugary addicts.

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3. Eat nuts and seeds

Many people avoid nuts and seeds because they are afraid for their high fat. However, nuts and seeds are very nutritious. They contain a variety of proteins, vitamins, minerals and fiber.Almonds will help you lose weight and reduce your risk of heart disease.So we should eat about eight to ten nuts in our daily diet.

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4. Drink enough water

Hydration is a vital part of health. Staying hydrated helps ensure that your body is working optimally and that your blood volume is adequate.Drinking water is the best way to stay hydrated. Because it is free of calories and additives. Although there is no set amount for each day. Adequate amount should be drunk to quench the thirst.However, some studies have shown that adults need to drink a minimum of 8 to 10 glasses of water daily.

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5. Get enough sleep

Adequate amount of sleep is very beneficial for our health. Inadequate sleep can not drive resistance in Sudan.Mental and physical ability to function is disrupted. The body's hormones do not work well.Adequate sleep is very beneficial for our body and our brain. An adult should get 6 to 8 hours of sleep daily. And children should get 10 to 12 hours of sleep.

6. Adequate intake of vitamin D

We need to take some sunlight daily. If we do not spend much time in the sun, our vitamin D levels may be lower.But adequate amounts of vitamin D improve bone strength. Increases immunity. Helps to maintain optimal health. So we should take some time in the sun daily

7. Do physical exercise

We should exercise at certain times of the day. According to our age we should do certain exercises every day. As a result our health is better. And our fitness stays good.
It is especially effective in reducing our belly fat. We should exercise at least 150 minutes per week according to the American Physical Activity Guidelines.

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8. Meditate

Depression has a negative effect on our health. It affects your blood sugar levels, illness sensitivity, food choices and much more.Which is why it's important to find healthy ways to manage our Stress. Meditation is one such way it has scientific evidence to improve health. Participants in the meditation reported improved mental and physical well-being.

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In conclusion we need to follow the above rules for good health. We know health is wealth. A good health is very essential in our daily life.

Thanks for reading my post. Have a good day all.
Best regards @sanuu