A healthy lifestyle is synonymous with health and full happiness.
It is simpler than it seems, I assure you, and you can adjust how to live a healthy lifestyle( to the new habits little by little.how to live a healthy lifestyle
Do you want to learn how to achieve a healthy lifestyle?
1. Avoid foods or substances that make your body sick
The habit of smoking, taking drugs or drinking alcohol is the first behaviour to be abandoned if you want to have a healthy life.
These substances seriously harm your body in many ways and its excessive consumption can even cause death.
In addition, they are substances that create addiction, so it is 100% advisable to stop using them as soon as possible.
Regarding the issue of nutrition and food, there are also harmful and harmful foods and ingredients that should be avoided at all costs when our goal is to achieve a healthy life.
Processed foods are very harmful to the menu of a healthy and balanced diet: they hardly contain nutrients and are full of artificial components potentially harmful to your health.
Discard foods with trans fats, hydrogenated vegetable oils and added sugars (fructose, dextrose, high fructose corn syrup …).
2. Eat natural foods
The best way to build a balanced and healthy diet is to include only real and natural foods, that is, foods as nature offers them.
Natural foods include foods of plant and animal origin and it is essential that both types are combined and mixed in the diet.
Having been born and evolved as omnivorous beings, our body is prepared to consume plant and animal foods, which provide us with different and essential nutrients for the human body.
Eat meat, fish, eggs, high-fat dairy products, fruits and vegetables, nuts and seeds and healthy fats.
As for carbohydrates, opt for whole carbohydrates, such as legumes, potatoes or gluten-free cereals.
3. Exercise regularly
Around 60% of the world’s population does not practice the physical exercise required to help them have a better state of health, says WHO.
In fact, sedentary people have a higher risk of heart disease, hypercholesterolemia, obesity or hypertension than those who exercise regularly.
A healthy life needs a healthy diet, yes, but if it is not combined with a routine of physical activity, it will never become 100% healthy (or at least 90%).
Practising physical exercise favours the elimination of body fat, improves neuronal and hormonal function and prevents various diseases.
Any sport or training is valid, but certainly, weight lifting is the one that brings you the most health benefits.
Try to develop a weekly and long-term physical exercise routine and make it a part of your daily life.
4. Do not stress
Stress, stress, tension, anguish … prevent our health is at its highest level.
Did you know that excess stress contributes to increased abdominal fat, appetite and cravings?
A stressed person is much more at risk of depression and other diseases than a person who lives calmly and without worries or at least manages to leave them apart.
For this reason, do everything in your power so that stress and stress cannot with you.
Try to distract yourself, have fun and avoid problems or soon all that “pressure” will be reflected in your health.
5. Respect your sleep hours
The quality and duration of sleep also play a very important role in having a healthy life.
You can eat well, exercise, live in peace, but if you do not respect your sleeping hours, your health will be affected in one way or another.
Adults who do not get enough sleep have an 89% higher risk of obesity than people who sleep 7-8 hours a day.
Little and bad sleep increases cravings and appetite, reduces motivation to play sports, causes fatigue and increases the risk of obesity.
If you want to get a restful night, try to sleep in the dark, avoid drinking caffeine or alcohol during the afternoon and schedule a more or less fixed time to go to sleep each day.
5 behaviours that guide you towards a healthy life. It may seem a bit difficult at the beginning, but it’s a matter of forgetting old habits and getting used to new ones!
Healthy lifestyles to live longer and better
The goal is to age healthily, keeping the person with well-being, functionally active and able to interact with their environment.
Most of the health problems in the adult stage are the result of chronic diseases, but it is possible to prevent or delay their appearance with healthy habits implemented from early stages.
Pathological ageing is associated with the accumulation of damage caused by bad lifestyles. This increases the risk of many diseases and decreases the physical and mental capacity of the person.
Physical inactivity, inadequate diet, excess tobacco, alcohol, medications and lack of proper hydration condition the person to become disabled and become dependent prematurely. Likewise, new diseases appear that can be avoided and decompensate the chronic underlying diseases that already exist.
According to the World Health Organization (WHO), of the 38 million deaths in 2012 from chronic diseases, 42% were premature and preventable deaths if they had maintained healthy lifestyles.
The most common diseases in older adults are high blood pressure, osteoarthritis, diabetes mellitus and blood fat disorders. All of them can be prevented and controlled with healthy lifestyles. Before initiating drugs to a patient, it is essential to emphasize certain habits that the patient must adopt to have a better evolution.
Benefits of adopting good lifestyles:
– It has the capacity to prevent almost 80% of chronic diseases.
– It is economically profitable due to savings in health costs (medicines, medical consultations, hospitalization, among others).
– They have no side effects.
– You can adopt good habits from early stages of life.
Food. Hippocrates, listed as the father of medicine, said: “May your food be your medicine and your medicine be your food.”
The food must be fresh and natural, prioritizing the consumption of fruits and vegetables, stews, fish, nuts, cereals, tubers and essential oils of good quality.
Avoid sugar and sweeteners, excess salt (our diet contains approximately 10 g / salt equivalent to 4 g / sodium; however, WHO recommends less than 5 g salt/day or less than 2 g / sodium). Nothing in excess is good.
Likewise, it is recommended to avoid processed, pre-cooked, packaged, canned foods, with preservatives or dyes, sugary drinks, Trans fats or junk food, and excess refined carbohydrates such as white bread
Physical activity. People who spend 150 minutes per week doing moderate-intensity physical activity have a 31% reduction in mortality compared to those who are less active.
In addition, exercise improves physical and mental capacity, improves muscle strength, gait and balance, reduces anxiety, depression and improves self-esteem.
As long as we remain functionally active, we will live without pain, with more movement and independence as long as possible.
Hydration. Preferably drink water, infusions and natural soft drinks. Avoid sodas, box juices or artificially sweetened beverages.
As the year’s progress, thirst decreases, however water requirements are maintained. Remember to drink liquid with some frequency.
A dehydrated person usually has drowsiness and confusion, pain, constipation, renal and cardiac stress increase.
Breathing. We breathe between 16 and 20 times per minute approximately, however very rarely do we give it the importance it deserves. It is important to focus on it so that there is complete oxygenation. Preferably practice abdominal breathing.
Dream. Sleep hygiene is where to start if we want to sleep better. Before starting drugs, some recommendations may help:
– The environment or bedroom should be clear, tidy, well lit during the day and with good ventilation. Avoid storing any unused items in the bedroom.
– During the night avoid annoying lights and noises.
-Light dinner (eg oatmeal, dairy products are tolerated, not very sweet fruits), avoid copious meals.
– If possible, take a bath with warm water and urinate before bedtime.
– Avoid sound clocks, cell phones charging on the nightstand and appliances plugged into the bedroom. If you wake up at night, avoid seeing the time because it can cause more anxiety.
– Avoid bright screens at night, such as a cell phone or computer.
– The bedding of preference should be light colours.
– Have positive thoughts, thank for the day that passed and for which it will come. Avoid solving problems at night (the best time is first thing in the morning).
-Perform breathing exercises to induce relaxation.
– If you take a nap during the day, it should not last more than 30 min, otherwise, it could interfere with nighttime rest.
– Take sunbaths to improve the circadian rhythm.
With these recommendations we will be making a breakthrough in improving our quality of life, thinking about the present and the future.