living a healthy lifestyle- Some habits
The World Health Organization (WHO) defines health as “a state of complete physical, mental and social well-being,” implying that this concept goes beyond the existence of one or the other disease, or not. Therefore, instead of a healthy life, we have to talk about a healthy lifestyle that includes food, physical exercise, prevention of health, work, relationship with the environment, and social activity.
From this perspective, it can be ascertained that the habits needed to lead a healthy life are:
Balanced diet: a healthy diet is governed by the inclusion of all foods covered by the nutritional pyramid, but inadequate proportions and in sufficient quantities (no more) to maintain the body’s nutritional needs depending on the energy consumption it consumes with the daily activity. The diet’s daily energy value should be around 30-40 Kilocalories per thread weight. Carbohydrates should take up 50-55% of nutrients, with no more than 10% simple sugars. Fats should be 30% of the total value of energy, divided as follows: 15-20% of monounsaturated fats, 5% polyunsaturated, and not more than 7-8% saturated. The proteins consumed in the diet should not exceed 10%. Finally, the body should be provided with roughly 20-25 grams of plant fiber.
Proper hydration is essential for maintaining a good body water balance, although the needs will vary depending on the age of the person, the level of physical activity performed, the personal situation, and the weather conditions.
Other than vitamins, minerals, soluble fibers, and phytonutrients, fruits and vegetables are very nutritious foods that bring color and flavor to our daily diet. Fruit can be an excellent alternative, or snack, in the middle of the morning.
Toxic habits: Tobacco, alcohol, and drugs have a very detrimental health effect. The only tolerance is for wine or beer; of which it is even advisable to consume the equivalent of a daily glass.
Physical exercise: General recommendations determine about 30 minutes of physical activity a day, during this time enough to walk at a brisk pace. This allows you to burn leftover calories and strengthen muscles and bones but also helps control blood pressure, cholesterol, and blood glucose levels, as well as contributing to stress removal and sleep better, acquiring a relaxing state and avoiding mood swings, improving self-esteem and personal satisfaction. It can also be a good way of developing a healthy social activity when doing exercise in the company.
Hygiene: Proper hygiene prevents many health problems: from dental or dermatological problems to infections. The concept of hygiene refers not only to the body’s grooming and cleaning but also to the home environment.
Toxic products: There are many products to which exposure to the body, punctual or continuous, can result in a serious risk to health. Environmental pollution is considered one of the most significant health risk factors in cities.
Mental balance: it does not refer to the existence of mental illness, but to the state of emotional and psychological well-being necessary for the maintenance and development of cognitive abilities, social relationships and coping with the personal and professional challenges of everyday life. Stress, tiredness, irascibility, anxiety is some of the signs that mental state is not entirely healthy, amongst others.
Social activity: Social relationships are a fundamental aspect of human health and, therefore, of healthy aging. Social isolation, including physical disability and dementia, can lead to a gradual and irreversible deterioration of physical and mental abilities.
Healthy eating, physical exercise, or stress reduction helps you live longer but also in good condition. Changes in our way of life, however, stemming from lack of time, new technologies … are making our healthy habits worse. Increases obesity, alcohol and tobacco use, or emotional or self-esteem related issues. Healthy lifestyles and behaviors need to be encouraged at any age because health at all stages of life can be improved. living a healthy lifestyle- Some habits