Fundamentals of Healthy Lifestyle

Healthy lifestyle concepts: red heart shape plate with fresh organic fruits and vegetables shot on blue background. A digital blood pressure monitor, doctor stethoscope, dumbbells and tape measure are beside the plate This type of foods are rich in antioxidants and flavonoids that prevents heart diseases, lower cholesterol and help to keep a well balanced diet. High resolution 42Mp studio digital capture taken with SONY A7rII and Zeiss Batis 40mm F2.0 CF lens

Fundamentals of Healthy Lifestyle

Health is one of the most important and essential components of happiness, it is a jewel given to man, which he is obliged to cherish from childhood, because a healthy person forms a healthy nation, and with it a healthy planet.

Healthy lifestyle concepts: red heart shape plate with fresh organic fruits and vegetables shot on blue background. A digital blood pressure monitor, doctor stethoscope, dumbbells and tape measure are beside the plate This type of foods are rich in antioxidants and flavonoids that prevents heart diseases, lower cholesterol and help to keep a well balanced diet. High resolution 42Mp studio digital capture taken with SONY A7rII and Zeiss Batis 40mm F2.0 CF lens

One of the main components of health is a healthy lifestyle. This is a way of life of a person, which is aimed at improving health and preventing disease. In other words, a healthy lifestyle is a list of rules, compliance with which will maximise the preservation and promotion of health (both physical and mental).

Following the rules of healthy lifestyle allows you to significantly improve your health, increase life expectancy and improve its quality.

Healthy lifestyle has 7 main “pillars”:

1.proper, balanced nutrition,
2.physical activity,
3.hygienic care,
4.observance of the daily routine,
5.strengthening of immunity,
6.emotional attitude,
7.absence of bad habits.

If all these aspects are taken care of, the quality of life and well-being will improve significantly. Let us dwell briefly on each of them.

Proper nutrition

The health of internal organs, appearance, well-being and immunity directly depend on what we eat. Healthy eating involves eliminating flavourings, flavour enhancers, fatty foods, colourings and preservatives, or at least reducing them.

Here are the ground rules:

You should neither starve nor overeat – both have a negative impact on your health. You should not feel hungry and, conversely, overeat. Try to make sure that your daily calorie intake is 1700-1900 kcal (the norm for women who lead a sedentary lifestyle, for men the daily calorie intake is about 300-400 kcal higher).
Drink clean water. It is desirable to drink 1.5 to 2 litres of water a day (not tea, coffee, juice, etc.).
Reduce the amount of sweets in your diet. If you crave sweets, give preference to fresh vegetables, fruits 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 should remain a feeling of mild hunger.
The daily menu should contain meat or fish, fruits and vegetables, cereals, fermented milk products. Eat a varied diet.
It is better to have dinner at least 2 hours before bedtime. It is undesirable to eat just before going to bed.
Exclude from the diet fast food, fatty and smoked products.
Give preference to boiling, stewing or baking products.
If you have not previously followed the diet, you may find it difficult to change your diet abruptly. Try starting small: remove fatty sauces and foods that contain them from your menu, avoid flavour enhancers and chemical additives in your food, avoid convenience foods, convenience foods, confectionery, and increase the proportion of fruit and vegetables on your table. Fulfilment of each of these points will be a step towards a healthy diet.

Physical activity

Lack of physical activity leads to lower metabolic rate, musculoskeletal system diseases, cardiovascular and neurological pathologies.

If your work is not associated with movement, try to increase activity yourself. It is considered normal to spend at least 1 hour a day in motion (it is about 8000-10000 steps). Scientists have proven that every minute of activity affects the condition of the body in the long term.

You can increase your daily activity by getting into the habit of starting and ending the day with a light warm-up. It is very useful to take breaks if you have a sedentary job.

Hygiene care

Personal hygiene is one of the components of a healthy lifestyle, which includes:

brushing your teeth and keeping them healthy,
keeping personal hygiene items, clothes and shoes clean,
regular water procedures, including taking a bath or shower, washing, rinsing teeth after eating,
Washing dishes in a timely manner and other activities aimed at keeping the home clean.
Adherence to daily routines

A healthy lifestyle and its components include adequate rest. It is important to sleep at least 7-8 hours a day. The most acceptable time for sleep experts consider the interval between 10 pm and 6 am. But here you should be guided by your own peculiarities, lifestyle and biorhythms. It is important to remember that lack of sleep affects all spheres of human life, negatively affects the work of the body, causes metabolic and hormonal disorders, and leads to other problems.

Immunity strengthening

Immunity – the body’s defences, which help to cope with different types of infection and viruses, protect the human body from dangerous diseases. To make it stronger, it is necessary to make vaccinations in time, give up bad habits, diagnose and treat diseases in time, do not self-medicate.

Emotional attitude

Stresses, overwork and bad mood negatively affect the performance and health of a person of any age. Negativity can accumulate for years, poisoning a person from the inside and preventing him from living. When following a healthy lifestyle, it is necessary to reconsider this side of daily reality. It is necessary to take care of yourself. Exclude from life stresses and worries, if possible bad moods and apathy, complexes and dissatisfaction with life. If you can not cope with this yourself, then seek help from a professional.

Specialists recommend sticking to the following tips:

Do not get anxious about what you can not change. If you can not cope with anxiety, seek help from a psychologist.
Think positively, in any situation find positive aspects.
Do not hold a grudge, let go of all offences, do not envy and do not do evil.
Communicate less with unpleasant people.

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