A healthy lifestyle is one of the pillars of maintaining our body’s well-being. A healthy lifestyle consists of several elements that only work together to keep both the body and the spirit in good condition. How to live a healthy life and what are the principles of a healthy lifestyle?
Healthy lifestyle – what is it?
The promotion of a healthy lifestyle is growing along with the awareness that human health translates directly into the quality of life. The definition of “health” should also be understood more broadly than the absence of disease, as it refers to both the physical and mental spheres.
The concept of a healthy lifestyle is used in scientific works in the field of medicine, dietetics, psychology and sociology, which absolutely indicates the importance of health-promoting behaviors on many levels. A healthy lifestyle is of particular importance in highly developed countries. With the progress and development of the latest technologies, despite the achievements of medicine and efficiently functioning health care facilities, a high incidence of diseases referred to as civilization diseases is observed. Excessive consumerism, unlimited availability of food, the presence of stimulants, and high levels of stress related to the pace of life are the main causes of metabolic diseases and cardiovascular diseases. There are also diseases caused by environmental factors such as air, water and soil pollution and heavy metal contamination. All the elements responsible for this condition can be reduced to an improper lifestyle.
The principles of a healthy lifestyle consist of everyday decisions, habits and behaviors that affect the functioning of the body. A healthy lifestyle is an activity aimed at improving or maintaining good physical condition and cognitive abilities. Maintaining the right level of energy will ensure that we carry out our daily duties, perform effective work, training, recreation and hobbies.
Elements of a healthy lifestyle
For many people, the principles of a healthy lifestyle may be associated mainly with healthy eating. Without a doubt, both the amount of food consumed and the quality of food will have an impact on health. However, in everyday life, one should not omit such elements as: physical activity, proper regeneration, followed by a night’s rest at the hours determined by the circadian rhythm, or skilful coping with stress. The risk of developing diseases also increases under the influence of stimulants such as alcohol or smoking tobacco products.
1. A balanced diet.
Optimal nutrition aims to provide the body with all the necessary nutrients in an amount that meets its needs. The diet should assume a proper supply of individual macronutrients – protein, fats and carbohydrates. In addition, attention should be paid to providing the right amount of vitamins, minerals and dietary fiber. The quality of the food you eat will also be important, so it is worth choosing products with a low degree of processing, organic origin, from sustainable crops and breeding. Proper nutrition is a key part of a healthy lifestyle.
2. Physical activity.
Regular exercise of moderate intensity will affect physical fitness, joint mobility, maintenance of the muscular corset, which secures postural functions, i.e. maintaining correct body posture. Physical activity will also support the maintenance of proper body weight and prevent overweight and obesity.
3. Proper regeneration.
The most important time, during which the majority of repair and regeneration processes take place, is sleep during the night, i.e. between 10:00 p.m. and 6:00 a.m. It is worth taking care of proper sleep hygiene, i.e. avoid electronic devices emitting blue light in the evening, sleep in a darkened and well-ventilated room.
The term “work-life balance” is also very popular, which should be understood as a balance between work and family life, a time for rest and relaxation.
Healthy lifestyle – the role of diet
A balanced diet is the starting point for improving your health. The principles of healthy eating have been developed by the National Institute of Public Health – NIH. They are depicted by a plate, half of which is occupied by vegetables and fruits, and the other two quarters are cereal products and protein-fat products. The aim of this procedure was to illustrate what proportions of particular groups of products should be consumed during the day. It is important to gradually change your eating habits.
Experts in the field of healthy eating suggest that you should consume in greater quantities:
- Whole grain cereal products, e.g. oatmeal, groats, wholemeal bread;
- Vegetables and fruits (with a predominance of vegetables);
- Legumes e.g. lentils, chickpeas, peas, beans, broad beans;
- Fishes;
- Nuts and seeds;
- Vegetable fats, e.g. olive oil;
- Water.
Foods that should be limited in the diet are:
- Salt;
- Red meat and processed meats;
- Animal fats;
- Sugar and sweetened beverages;
- Processed foods high in salt, sugar and fats, which include sweet and salty snacks, fast food.
It is also suggested to avoid frying and grilling, and the recommended methods of heat treatment are boiling, steaming, stewing and baking.
When it comes to maintaining health, it is important to visit doctors regularly and perform preventive laboratory tests.
Principles of a healthy lifestyle
A healthy and active lifestyle translates directly into the quality of life. It should be emphasized that a hygienic lifestyle, which is associated with the right food choices, care for physical and mental health, depends to a large extent on our daily decisions. Awareness of how to lead a healthy lifestyle can protect against civilization diseases such as type 2 diabetes, atherosclerosis of blood vessels and the occurrence of cardiovascular events such as myocardial infarction. A proper diet is a key element, but avoiding risk factors will be just as important as health-promoting activities aimed at keeping the body in good shape.
