To obtain a healthy body, do not actually need to do a strict diet or spend lots of time to exercise. There are many small steps that can be done in everyday life that will have great health benefits.

I wonder what to do in everyday life to get healthy and fit body?

Here are 12 simple ways you can do to stay healthy include:

A. Get enough sleep time

Some researchers argue that, insomnia may trigger the body to release more stress hormones cortisol. High levels of cortisol have been linked to high blood pressure and diabetes, which is a risk factor for heart disease.

2. Keep your weight remains ideal

Adding more protein in your diet everyday can be a secret weapon for weight loss. The results of previous studies have found that the protein makes feel full longer than carbohydrates or fats, so it can eat less.

3. Do not be afraid to inadequate sunlight for vitamin D needs

Sunlight in the morning and late afternoon is great as a source for vitamin D. The new results strongly support that vitamin D is a powerful health booster. According to a study published in Diabetes Care, people are getting enough vitamin D have a lower risk of developing type 2 diabetes.

Previous research found that, have low levels of vitamin D can make asthma symptoms worse. Vitamin D also may help prevent cancer.

4. Do not be lazy to eat fruits

People sometimes prefer to eat or buy food staples rather than fruits. Though the fruit is a source of vitamins, minerals, and antioxidant.

Papaya has a 20-70 times more iron, 10 times more calcium, magnesium and 4-20 times as much as bananas, apples, and oranges. And research from Ohio State has found that papaya has a level of antioxidants such as cranberry and cherry.

5. Do not be lazy to move or do regular exercise

Many move to make the body burn more calories. Make a habit of walking and less time sitting way too long with interspersed intermittently.

Exercise is essential for health. To maintain fitness does not need to do a sport that is too heavy. Better light but regular exercise such as walking, yoga, and others.

6. Culture of hand washing

Little things that can be done to maintain health, among others wash their hands. Washing hands is a major disease prevention measures. Then you should wash hands after toilet and before eating, and when in contact with the public and the place are dirty.

7. Enhance immunity by massage

A study found that, during the 45-minute massage can increase the number of lymphocytes, white blood cells that fight bacteria and viruses. Massage can also reduce the substances that cause inflammation and trigger allergies and asthma. In addition, massage can also reduce the production of hormones associated with stress.

8. Smile more often

A study found that, people will smile a lot more healthy and youthful. Smiling can flex the muscles of the face. People who are easy smile also signify that he was able to cope with stress.

9. Chewing longer to lose weight

Prolong chew when eating can help slimming. A study found that, people can consume calories is about 12 percent less when they chew their food as much as 40 times per bite than when chewing 15 times.

With normal weight, the risk of many chronic diseases can be decreased.

10. Consumption of spices to fight cancer

Various herbs have been shown to fight various diseases. As turmeric is an ingredient of antioxidant and anti-inflammatory agents can be.

Turmeric has been linked to preventing diabetes, protect against Alzheimer’s, and reduce the pain of sore joints. A new study suggests that turmeric may also help ward off tumours.