Healthy lifestyle

Healthy lifestyle

What is a healthy lifestyle?

Lifestyle is considered to be the main factor determining human health. This term is used by various sciences, incl. psychology, sociology and medicine. In recent years, the concept of lifestyle has gained in importance. Why? Despite the increasing development of medicine and the availability of health care, the health condition of the society does not improve dramatically, and the diseases of civilization are developing more and more dynamically. In addition, many civilization diseases are caused by obesity and improper nutrition. Hence the simple conclusion that our health depends to a large extent on lifestyle.

5 most important rules of a healthy lifestyle

Do you want to introduce a healthy lifestyle? Applying the following rules will help you prevent many diseases and extend your life!

  • Eat properly. What does it mean? Take care of the proper energy balance – eat as much as you need. Choose natural, fresh products, drink plenty of water. Eliminate highly processed foods (based on trans fats, sugar, and white flour) from your diet, limit meat consumption, and increase the number of vegetables and fruits.
  • Avoid addictions – give up smoking, limit or completely eliminate alcohol consumption.
  • Regular physical activity – moderate exercise improves the body’s efficiency, oxygenates the brain and body cells, and reduces stress.
  • Taking care of the good quality of sleep – the right amount and quality of sleep is essential for a healthy lifestyle. Valuable sleep makes our muscles rest and the brain, digestive system, and all organs in our body.
  • Appropriate mental attitude – be kind to others, be optimistic about life, try to avoid stressful situations. Physical activity and relaxation exercises can help.

The principles of a healthy lifestyle included in the "Pyramid of healthy eating and physical activity"

A helpful tip for people who want to introduce a healthy lifestyle is the “Pyramid of healthy eating and physical activity.” It was developed in 2016 by experts from the Food and Nutrition Institute. The healthy eating pyramid with 10 points is a simple, short, and clear way to present the most important principles of a healthy lifestyle, particularly proper nutrition. 

 

The pyramid is aimed at healthy people. It may be necessary to modify the proposed recommendations in diseases such as obesity, diabetes, ischemic heart disease, osteoporosis, and hypertension. On the other hand, in many cases, following the rules contained in the “Pyramid” may prevent the development of the above-mentioned diseases. How to lead a healthy lifestyle according to the “Pyramid of healthy eating and physical activity”?

How to live a healthy life? Take care of your diet!

If earlier your lifestyle differed significantly from the “healthy” one, and your diet consisted mainly of hamburgers, bars and crisps, it will not be easy for you to switch to a healthy lifestyle right away. 

 

You should strive to achieve your goal in small steps, introducing the principles of a healthy lifestyle gradually. First, try to find an alternative to the unhealthy food you like. Replace sweets with fruit (fresh and dried), crisps with nuts. Instead of the dubious quality of a fast-food hamburger, try making a cutlet based on vegetables, pulses, and / or lean poultry. 

 

Slowly limit the saltiness of food and the sweetening of tea. If you have used two teaspoons of sugar in your drinks so far, limit yourself to one, and it’s best to replace sugar with xylitol, which is equally sweet, less caloric, and has beneficial anti-inflammatory properties. Replace white flour products with whole grain bread, sweet breakfast cereals, porridge with tasty toppings (e.g. banana, peanut butter, dark chocolate, dates). 

 

Eat 4-5 meals a day at fixed times – this way you will not overeat and you will avoid hunger pangs between meals. Make sure that each meal contains a variety of products. The search for new flavors can be extremely fascinating. 

 

If the only vegetables that have been on your plate so far are tomatoes and cucumbers, go ahead and reach for new products. Among the variety of vegetables, you will surely find more to your liking! Eat 4-5 meals a day at fixed times – this way you will not overeat and you will avoid hunger pangs between meals. 

 

Make sure that each meal contains a variety of products. The search for new flavors can be extremely fascinating. 

If the only vegetables that have been on your plate so far are tomatoes and cucumbers, go ahead and reach for new products. Among the variety of vegetables, you will surely find more to your liking! Eat 4-5 meals a day at fixed times – this way you will not overeat and you will avoid hunger pangs between meals. Make sure that each meal contains a variety of products. 

 

The search for new flavors can be extremely fascinating. If the only vegetables that have been on your plate so far are tomatoes and cucumbers, go ahead and reach for new products. 

 

Among the variety of vegetables, you will surely find more to your liking!

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