Take care of yourself
Basal metabolism: what you need to know to stay healthy
Being in good health means a long and happy life. Maintaining our body in perfect health requires a healthy lifestyle. Learn to understand what is happening in your body. You will then know how to take care of your health: sports activities and diet.
Learn to know your basic metabolism
Basal metabolism refers to the energy your body needs to survive at rest . It ensures the functioning of your noble organs (brain, heart, respiratory system, digestive system) as well as the maintenance of your body temperature.
Many factors influence your basal metabolism:
- genetic factors;
- environmental factors;
- the size ;
- the weight ;
- age;
- genre ;
- the climate ;
- food;
- the activity of the thyroid gland.
You can calculate your basal metabolism using the improved Harris and Benedict formula:
Male basal metabolism= 13.707xP+492.3xT-6.673xA+77.607
Baseline metabolism female= 9,740xP+172.9xT-4,737xA+667,051
P: weight in kilograms; T: size in meter; A: age in years.
The average basal metabolism values are around 1,400 kcal for a woman and 1,750 kcal for a man. At rest, your body burns 20% of the calories you have consumed, your noble organs 15 to 20% and your muscles 20 to 25%.
Basal metabolism decreases by 2 to 3% per decade after age 40.
Eat healthy
The principle of good nutrition lies in its variety . Indeed, proteins are in high demand because of their energy supply. However, other food groups are just as essential. You must then remember a few rules:
- limit wine, fats and sweets;
- eat five fruits and vegetables daily;
- eat whole grains;
- prioritize lean meats;
- hydrate properly;
- combine a balanced diet and regular practice of adequate physical activity.
Consider the impact and importance of a balanced diet
Maintaining a balanced diet plays a very important role in your well-being . During old age, it contributes to healthy aging. Moreover, it helps preserve beautiful skin and good quality sleep.
Many other benefits can be gained from a healthy diet:
- a supply of nutrients;
- maintaining your ideal weight;
- regulation of blood sugar;
- prevention of cardiovascular diseases;
- cholesterol control;
- an improvement of the different biological constants;
- an improvement of the digestive system.
The nutrients provided by your diet provide invigorating energy necessary for the functioning of your body. You can establish a slimming, low-calorie diet or simply maintain your weight based on your basal metabolism. Thus, it is possible to increase it by consuming:
- proteins (15 to 30%);
- cider vinegar ;
- coffee ;
- tea ;
- coconut oil ;
- pepper.
The benefits of a balanced diet don't stop there, it extends to mental health . A recent British study reported that a correct diet reduces the symptoms of depression. Besides, eating has always been good for morale. As proof, food has surely served as a consolation prize for you in the face of various life problems.
