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HEALTHY DIET SKELETAL SYSTEM/PHYSICAL ACTIVITIES
DAY 7
Healthy Diet:
First let’s drink some milk and eat some fruits like bananas also if you want eat a the milk with cereal or not also eat some cheese.
In the afternoon some chiken will be good with a bowl of rice another idea that I have was eating a soup of chicken with vegetables you choose one of the opcions
At dinner let’s eat a glass of milk and some eggs with Ham obvusly little pieces.
Exercices:
I think running and doing some home things like moving boxes or making house activities will help your bones they may don’t be exercices in directly but they will help you to be active.
https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health/
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HEALTHY DIET CIRCULATORY SYSTEM/PHYSICAL ACTIVITIES
DAY 6
CAYENNE PEPPER
Cayenne red pepper is an orange-red spice that can help boost blood flow. A compound called capsaicin in the red pepper helps relax muscles that line blood vessels. This, in turn, allows for blood to flow more easily and it decreases blood pressure.
BEETS
Beets are root veggies that are rich in nitrate, a compound your body converts to nitric oxide. Nitric oxide helps widen blood vessels and increases blood flow. In one study, researchers found that beet juice decreases systolic blood pressure, which is the first number of a blood pressure reading.
BERRIES
If you’re wondering how to increase blood flow, look no further than berries. Berries are rich in a compound called anthocyanin, which is an antioxidant responsible for berries red and purple hues. Anthocyanin protects artery walls and keep blood vessels flexible. They also stimulate the release of nitric oxide to lower blood pressure.
FATTY FISH
Researchers say fish is a heart-healthy food, but why? Certain fish, including salmon, herring, mackerel, trout, and halibut are rich in omega-3 fatty acids. These healthy fats boost circulation and lower resting blood pressure. Fatty fish is among the foods that increase blood flow and keep arteries unclogged.
GARLIC
Garlic is rich in a compound called allicin, which helps blood vessels relax. People who eat ample amounts of garlic experience improved blood flow through the heart. When blood flows through the heart more easily, this reduces the workload on the heart. Blood pressure is decreased when your heart doesn’t have to work as hard to pump blood.
WALNUTS
Eating nuts, especially walnuts, benefits your heart and blood vessels. Omega-3 fatty acids in walnuts called alpha-linolenic acid helps blood flow smoothly. In one study, people who ate walnuts regularly for 8 weeks experienced improvements in blood vessel health and reduced blood pressure. Their blood vessels were also more flexible, too.
CITRUS FRUIT
People reach for oranges and other citrus fruits because they are rich in vitamin C, but there are other reasons to make citrus a regular part of your diet. Antioxidants in citrus fruits decrease inflammation, boost circulation, and help prevent blood clots. Results of one study found that people who drank orange juice regularly experienced lower blood pressure.
GINGER
Many people know ginger aids digestion and helps relieve nausea, but it benefits circulation, too. Ginger acts as a vasodilator, meaning it widens blood vessels and can reduce blood pressure. Ginger is an ingredient in Asian and Indian cuisine. You can also use ginger to make a tea.
I choose a lot of opcion to you to make a great plate of food.
Exercices:
Brisk walking.
Running.
Jogging or jogging in place.
Burpees.
Bear crawls.
Swimming.
Water aerobics.
Cycling/bicycling.
https://www.fyzical.com/lakewoodranch/blog/What-Is-a-Cardiovascular-Exercise
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HEALTHY DIET MUSCULATORY SYSTEM/PHYSICAL ACTIVIES
DAY 5
Let’s start the day drinking yogurt with some eggs let’s eat 2 eggs with bread.
In afternoon let’s eat some sardines with vegetables and mushrooms and you can drink the friendlys drink ever obviusly water.
At dinner it will be good to eat milk with some cereal obviusly in a good porcion also if you want eat some almond as snack.
Exercices:
lifting weights.
working with resistance bands.
heavy gardening, such as digging and shovelling.
climbing stairs.
hill walking.
cycling.
dance.
push-ups, sit-ups and squats.
Choose 3 of these exercices and try to repeat them for a hour or 45 minutes
https://www.muirortho.com/orthopedic-blog/2019/december/foods-for-healthy-bones-and-muscles/
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HEALTHY DIET SKELETAL SYSTEM/PHYSICAL ACTIVIES
DAY 4
Healthy Diet.
Let’s start the day with some milk for the bones and eegs and remeber always eat fruit.
In the afteroon it will be perfect to eat some salmon with brocoli and eat some rice for the flavor.
In the dinner eat some cheese with with bread and milk.
Execise:
Let’s starts with some dancing dance help a lot to your bones and works as a exercices and is very fun let’s make it for.
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
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HEALTHY DIET CARDIOVASCULAR SYSTEM/PHYSICAL ACTIVITIES
DAY 3
Grapes: Infused with tons of antioxidants. Grapes form nitric oxide in the body to rehabilitate heart health.
Tomatoes: Have 4 chambers like the heart. Tomatoes drastically reduce the risk of cardiovascular disease, cholesterol and eliminate free radicals that cause aging and cancers.
Salmon: Have omega-3 fatty acids to lower arrhythmia (irregular heart beat) and prevent plaque accumulation in arteries. American Heart Association advises eating fish 2 times a week.
Exercices:
Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health#:~:text=Examples%3A%20Brisk%20walking%2C%20running%2C,per%20week%20of%20moderate%20activity.
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HEALTHY DIET MUSCULATORY SYSTEM/PHYSICAL ACTIVITIES
DAY 2
Muscular system:
. Foods such as milk products, meat, poultry, egg and seafood all contain amino acids essential for bodily nutrition. Proteins like milk help strengthen bones and muscles with essential nutrients like Calcium, vitamin D, phosphorous and potassium.
. Whole grain, milk products, fruits and vegetables also contribute to a healthy skeletal system. They cause insulin levels in the blood to rise as carbohydrates are digested into glucose. This causes nutrients (ATP) to be carried to muscles around the body. These nutrients give the muscles the ability to function quickly and properly.
Exercices:
Aerobic exercises, such as cycling, walking, and running, increase muscular endurance and cardiovascular health.
Anaerobic exercises, such as weight training or sprinting, increase muscle strength.
Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.
https://sites.temple.edu/biofoods/muscular-system/
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HEALTHY DIET FOR SKELELAT SYSTEM/PHYSICAL ACTIVITIES.
DAY 1
Skelelat system:
At breakfast it will be very good to drink a glass of mik and also eat some cheese. another thing that will be heathy some nuts like snack also remeber to eat some eegs and some fruit.
In the afternoon it will be very good for you to eat some fish speacially sardine and pillchard also you can eat the fish with some vegetables like for example green leafy vegetables, such as broccoli, cabbage and okra, but not spinach.
When the dinner comes you can drink some milk with soya and also some mushrooms and a little piece of chicken.
Exercices:
You can do some yoga in the morning it will be good a time of 45 minuts and some cardio 30 minutes. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Resistance exercises such as lifting weights can also strengthen bones.
https://www.nhs.uk/live-well/healthy-body/food-for-strong-bones/
https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health#:~:text=The%20best%20bone%20building%20exercises,-Weight%2Dbearing%20and&text=They%20include%20walking%2C%20hiking%2C%20jogging,weights%20%E2%80%93%20can%20also%20strengthen%20bones.
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