The World Health Organization (WHO) defines health as "a state of complete physical, mental and social well-being", which means that this concept goes beyond the existence or not of one or another disease. Consequently, more than a healthy lifestyle, we must talk about a lifestyle that includes food, physical exercise, prevention of diseases, work, the relationship with the environment and social activity.
Leading a healthy life is based on three basic pillars: food, exercise and rest. Many times there is an intention to live healthy, but we do not know where to start. Changing or acquiring the habits that we propose, you manage to channel a pretty healthy life. You just have to propose it:
From this perspective it can be determined that the habits necessary to lead a healthy living are as follows:
Proper nutrition and balanced diet
Nutrition is one of the pillars for good health. It is possible to eat everything and at the same time be healthy. The secret lies in finding balance in meals and maintaining a healthy relationship with food. Learn how to improve your eating habits by making simple changes, but effective for your health.
A healthy diet is governed by including all the foods included in the nutritional pyramid, while putting them in the right proportions and in sufficient quantity (no more) to maintain the nutritional needs of the organism based on it's energy consumption, doing day to day activities. The daily energy value of the diet should be 30-40 kilocalories per weight. Carbohydrates must occupy 50-55% of the nutrients, with no more than 10% of simple sugars. Fats must be 30% of the total energy value, distributed as follows: 15-20% monounsaturated fats, 5% polyunsaturated and no more than 7-8% saturated. The consumed proteins must not exceed 10% of the diet. Finally, about 20-25 grams of vegetable fiber must be added to the organism.
Never skip your meals, especially in the morning. Breakfast is the most important meal of the day, so, have it in mind that skipping breakfast can rob you off the most vital nutrients when the body needs it the most.
Eating a nutrient-packed lunch is very necessary if you want to avoid a mid-afternoon crash! The last thing you want to do is skip lunch and end up starving in the middle of the day when you're supposed to be most active. Rather than eat out for launch, you can cook at home and stock up something nice and nutritious in a brown bag while going to work in the morning. By preparing your own meals, it increases your chances of sticking to a proper meal plan.
For dinner, go for something light and nutritious. Heavy foods will be difficult to digest at night. Even if you're planning to loose weight, it is not recommended that you skip dinner as this can cause ravenous hunger, thereby tempting you to give into cravings.
Don't forget to also drink at least 6-8 cups of water a day as it helps in keeping the body hydrated, detoxifying it and promoting smooth skin.
Limit your exposure to toxins
Tobacco, alcohol and drugs can have a very negative impact on health. You can stay healthy by reducing your interaction with chemicals in your environment.
- Avoid products that contain harmful chemicals.
- Use a damp cloth to clean surfaces and mop regularly.
- Do not use pesticides carelessly.
- Ensure that you wash your laundry on time and properly
- Try to spend time outdoors on days when the air has a better quality, and stay away from factories and traffic when you exercise.
Physical exercise and fitness
Exercise and physical fitness is necessary for healthy living. In addition to allowing you have adequate physical condition and a strong body, it helps control stress and improve mood.
The general recommendation is about 30 minutes of physical activity per day, being sufficient to walk at a rapid pace during this time. This allows you to burn excess calories and strengthen muscles and bones. It also helps control blood pressure, cholesterol and blood glucose levels, in addition to helping you sleep better, acquire a state of relaxation and avoid mood swings; improve self-esteem and personal satisfaction status. It can also be a good way to develop a healthy social activity when the exercise is done in company.
If you are an adult, you should aspire to do about 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. An activity is considered vigorous when you maintain between 70% and 85% of your maximum heart rate during the entire exercise period. It is better to exercise more often than to do all your exercises in a day, so do daily more or less if possible. Make out time to do quick walks, go for a run, swim or join a dance group. You can go further by registering in a gym to do exercises with a professional trainer.
Proper hygiene helps you avoids many health problems: from infections to dental or dermatological problems. The concept of hygiene not only refers to cleaning of the body, but also affects the domestic environment.
Make use of your kitchen
Cooking at home is cheaper and healthier than eating out, so learn to cook the things you like and keep your fridge well stocked. Buy healthy things, plan your meals for the week and go to the grocery store with a list. Start in the aisles of fresh vegetables and fruits, and avoid the aisles of sandwiches and fried foods.
If your time is limited during the week, try to cook a lot during weekends. Stews, grain salads, roasts, should be well kept in the fridge. Also ensure that you maintain proper hygiene in kitchen by keeping it clean at all times. Failure to do this can lead to food poisoning and other severe health hazards.