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.