WHAT IS A HEALTHY LIFESTYLE?
Recently, a positive trend has been observed: more and more young people give up addictions and follow the basics of a healthy lifestyle. A healthy lifestyle is not only a special diet or exercise. HLS is a whole range of measures aimed at improving health and preventing pathological processes in the body. Compliance with the rules of a healthy lifestyle can significantly increase life expectancy and improve its quality.
A healthy lifestyle has a significant effect on immunity. According to a survey of those who have recently changed their lifestyle, after the start of the healthy lifestyle, their well-being, mood and perception of the world have noticeably improved.
In addition, the desire to lead a healthier life contributes to the following improvements:
The recurrence rate of chronic diseases is reduced;
When awakening, there is no fatigue, a surge of strength is felt;
There is increased endurance in sports training;
The frequency of colds is reduced and their severity is reduced;
The skin becomes more elastic and clean.
In addition, studies show that this lifestyle reduces the likelihood of developing a number of age-related diseases. In addition, this is a great example for loved ones, and, first of all, for children.
BASES AND METHODS OF FORMING A HEALTHY LIFESTYLE
A healthy lifestyle has 7 main “pillars”: physical activity, balanced nutrition, lack of bad habits, hygienic care, good sleep and relaxation, wellness treatments and emotional mood. If you follow all these aspects, the quality of life and well-being are significantly improved.
Proper Nutrition Healthy Eating
The health of internal organs, appearance, well-being, and immunity are directly dependent on what we eat. A healthy lifestyle involves the exclusion of flavorings, flavor enhancers, fatty foods, colorants, and preservatives, or at least a reduction.
Here are the basic rules:
Do not starve or overeat – both of these negatively affect your well-being. You should not feel hungry and, conversely, overeat. Try to ensure that the daily calorie intake is 1700-1900 kcal (the norm for women with a sedentary lifestyle, for men, the daily calorie content is higher by about 300-400 kcal).
Drink clean water. It is advisable to drink from 1.5 to 2 liters of water per day (not tea, coffee, juice, etc.)
Reduce the number of sweets in your diet. If you want sweets, give preference to fresh vegetables and dried fruits. You can also eat bitter chocolate in moderation.
Eat at least 4-5 times a day in small portions. At the end of the meal, a feeling of slight hunger should remain.
The daily menu should contain meat or fish, vegetables and fruits, cereals, dairy products. Eat varied.
It is advisable to have dinner at least 2 hours before bedtime. Just before bedtime, eating is undesirable.
Eliminate fast food, fatty, and smoked foods from the diet.
Prefer cooking, stewing or baking foods.
If you have not followed your diet before, it can be difficult for you to change your diet dramatically. Try to start small – remove fatty sauces and products that contain them from the diet, avoid flavor enhancers and chemical additives in food, refuse fast foods, convenience foods, confectionery, increase the proportion of fruits and vegetables on the menu. The implementation of each of these items will be a step towards a healthy diet.
Lack of physical activity leads to a decrease in metabolic rate, the development of diseases of the musculoskeletal system, cardiovascular and neurological pathologies.
If your work is not related to movement, try to increase the activity yourself. It is considered normal to spend at least 1 hour in motion per day (this is about 8000-10000 steps). Scientists have proven that every minute of activity affects the state of the body in the long term – this means that even climbing stairs, and not on an elevator, already brings you closer to health.
You can increase daily activity by making it a habit to start and end the day with a light workout. If you go to work by public transport, get 1-2 stops earlier and walk this path. It is very useful to take breaks if you have a sedentary job. At the weekend, do fitness, go for a walk or the pool. These measures are enough to maintain health and well-being.
Personal hygiene is one of the components of a healthy lifestyle. This primarily concerns the oral cavity. You need to brush your teeth at least twice a day and pay attention to the entire oral cavity. In addition to the standard set, consisting of a toothbrush and toothpaste, get an irrigator, dental floss, and mouthwash. Failure to comply with these rules is fraught not only with the development of caries but also with the threat of the development of periodontitis and diseases of the gastrointestinal tract.
It is also important to keep the house in order: regularly carry out wet cleaning, prevent dust accumulation, and ventilate the rooms daily.
Compliance with the daily routine
Scientists came to the conclusion that the duration of sleep and its regularity are important for health and well-being. Everyone should sleep at least 7 hours a day. At the same time, it is advisable to fall asleep and wake up at the same time. Of course, sometimes you can make exceptions, for example, on weekends.
Nerve tensions, constant breakdowns, stress – all this negatively affects the mood, well-being, and health in general. Experts recommend that you follow these tips:
Do not worry about what you cannot change. If you can’t cope with anxiety, consult a psychologist for help.
Think positively, find positive moments in any situation.
Do not hold evil, release all insults, do not envy and do evil to people.
Try to avoid stressful situations.
HOW LIFESTYLE AFFECTS HEALTH AND Longevity
It is generally accepted that a habit is formed within 21 days. Following the above rules, you can form a habit that will help you prolong your life and slow down the aging process. It is very important to observe the basics of healthy lifestyle in the complex. That is if you follow personal hygiene, exercise and eat properly, but smoke at the same time, a bad habit can inhibit positive changes.
A habit of living a healthy active lifestyle
If you maintain a healthy lifestyle – try to do everything possible to pass on a healthy habit to your children. From an early age, teach your child to do the right thing.
From a young age, send your child to the sports section.
At least once a week, go outdoors.
Sometimes refuse public transport and a car, walk more.
Visit your doctor regularly for a routine checkup.
Try not to accustom your child to fast food, sweets, and products with chemistry in the composition.
From childhood, teach your baby the rules of personal hygiene.
Involve your child in home cleaning.
A healthy lifestyle should not cause discomfort, all actions should be a joy. Develop good habits gradually. To get started, get used to the new food, then start doing exercises in the morning, etc. Over time, you will begin to feel better and calmer, and you will be able to achieve goals that seemed previously unattainable.