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Healthy Lifestyle Tips
Healthy lifestyle tips are a comprehensive concept that goes beyond the absence of disease. The same WHO (World Health Organization) defines it as a state of complete physical, mental and social well-being. Many factors influence healthy lifestyles. The importance of personal well-being in our society has led more and more people to ask how to lead a healthy life.
Food is key to being healthy, but it is not the only thing to take into account to achieve the best possible health. Physical exercise, rest, emotional well-being, and habits are also crucial for a healthy life.
What are Healthy Lifestyles?
Healthy lifestyles refer to daily behaviours or arrogances that people carry out to maintain their body and mind adequately. Similarly, lifestyle is the basis of the excellence of life, a concept that the World Health Organization (WHO) defines as the insight that an individual has of their place in existence in the context of culture and environment. They live in a system of values about their objectives, expectations, rules, and concerns.
Lifestyles are related to the consumption patterns of the individual in terms of his diet, tobacco, and with the development or not of physical activity; the risks of leisure, especially the consumption of alcohol, drugs, and other related activities; and the risk of occupational, which in turn are considered as risk or protection factors, depending on the behaviours, from communicable and non-communicable diseases (Diabetes, Cardiovascular Diseases, and Cancer, among others).
What is the Association between Quality of Life and Healthy Lifestyles Tips?
Quality of life is related to the following aspects:
- Satisfaction in daily activities.
- Satisfaction of needs.
- Achievement of goals in life.
- Self-image and attitude towards life.
- Participation of personal and socio-environmental factors.
What Examples of Healthy Lifestyles Tips Exist?
The strategy to develop healthy lifestyles lies essentially, according to Bassett (2008), in the individual and social commitment that one has; only in this way are fundamental needs satisfied, the quality of life improved, and human development achieved in terms of health. And also, The dignity of the person. Some examples of healthy lifestyles.
Influence of Tobacco on Healthy Lifestyle Tips
It is the most preventable cause of death and disease in adults. In addition, smoking contributes substantially to conditions such as Cancer, Cardiovascular, and Chronic Respiratory (emphysema and chronic obstructive), among others.
Data from the Americas region show that 1 in 4 older men smoke. And although some think that if one has smoked all his life and nothing has happened to him, the mere act of quitting benefits his cardiovascular and respiratory health.
Influence of Physical Activity on a Healthy Lifestyle Tips
It is the key to healthy ageing. Moreover, older people who are physically active are less likely to develop problems like obesity, high blood pressure, osteoporosis, diabetes, depression, and colon cancer. But in addition to the above, there is much scientific evidence that demonstrates the benefits of regular physical activity, among which we can highlight the following:
- It improves mood and helps reduce stress.
- It increases the degree of energy and improves the person’s productivity.
- It helps to achieve and maintain a proper weight of a person.
- It gives greater flexibility and improves the ability to perform activities of daily living.
- It reduces the probability of having heart disease or complications if you do have it.
- In people with diabetes, glucose is managed more adequately and complements medical treatment.
Influence of Healthy Eating on Lifestyle
Maintaining proper body weight is essential for health. Being overweight or obese is associated with an increased risk of diabetes and cardiovascular disease and can worsen conditions such as arthritis. Similarly, being underweight is also a risk factor for death and functional loss.
One of the first suggestions is regarding the frequency and amount of feeding; several small meals per day should consume; five times is ideal, with lunch being the main meal of the day and the afternoon snack and dinner being light.
The foods that should be part of daily life are fruits and vegetables, which alone (natural juices or fruit) or combined (salads) should be present in each of the five daily meals. Likewise, legumes and rice are due to the high content of fiber and vegetable nutrients they contain. And whole grains like corn, wheat bread, oatmeal, and wheat are excellent sources of vitamins and fiber.
1. Healthy lifestyles: Consume fruits and vegetables daily
On the one hand, fruits and vegetables have a high content of vitamins and minerals, so consuming them daily helps us maintain the necessary levels in our bodies. However, on the other hand, they contain many essential nutrients for our body, which usually not consume in the amounts necessary to maintain their optimal levels, such as potassium, fibre, vitamin C, and folate.
On the other hand, they are also usually low in fat, sodium, and calories; so their consumption helps to have adequate calorie control
2. Healthy lifestyles: Avoid processed foods
First, processed foods have alter in some way during their preparation; most of these are in frozen, canned, dried or cooked presentations.
Secondly, it must consider that the products are processed does not mean that they are unhealthy, since some foods must go through specific processes to consume safely. However, these tend to have a high sodium content. In addition, sugar and unhealthy fats (5,6).
This classification divides foods into four different groups, conforming as follows:
- Group 1: unprocessed or minimally processed foods
- Group 2: culinary ingredients which come directly from group 1 foods
- Group 3: processed foods that undergo a specific process to increase durability; these already contain additives
- Group 4: ultra-processed foods that already contain ingredients produced by industry, and their production requires multiple chemicals and machinery (7).
3. Healthy Lifestyles: Avoid Trans Fats
First, trans fats are those that, when processed from liquid oils, become solid fats. These are found in fried, packaged, or processed foods, the most common being butter and margarine. These facts are harmful to the body, and the body does not get any benefit from them. When consuming them in high quantities or frequently, health affect.
Consequently, trans fats increase the risk of cardiovascular diseases since they increase LDL cholesterol and reduce HDL cholesterol, leading to weight gain and an increased risk of diabetes (8,9).
4. Healthy Lifestyles: Eat Foods High in Fiber
Fiber is a type of starch which not digest by the body. And also, The consumption of this helps to improve the use of sugar by improving its levels in the blood, improving digestion, and controlling hunger (10).
- 50 years 51 years
- Men 38 g 30 g
- Women 25 g 21 g.
Adapt ado de: Dietary reference intakes (DRIs): Recommended dietary allowances, adequate intake, total water, and macronutrients. Institute of Medicine 2018.
Also, there are two types of dietary fibre, soluble and insoluble. Soluble fibre dissolves in water and forms a gelatinous material. And also, helps to lower cholesterol and glucose levels in the blood; it is found in oats, beans, apples, citrus fruits, and barley.
A habit is a behaviour that systematically repeats regularly; They are part of the lifestyle. These learn over time and incorporate into everyday life to the point where they perform unconsciously. To lead healthy lifestyles, it is essential to have habits that help us obtain and maintain them. And also, A healthy life means performing adequately in daily activities, having enough energy, and being the best version of ourselves. Therefore, these habits must go in the same direction to make all this possible.