Advice on “how to maintain a healthy lifestyle” is becoming an increasingly popular request on Internet search engines. It’s unlikely that anyone would argue that taking care of your health is a waste of time. Moreover, in modern society, having healthy habits not only prolongs life, but also provides significant benefits. Research shows that such people occupy high positions and earn more than those who do not monitor their diet and physical activity. If you are interested in other stories on the topic of a healthy lifestyle, go to our website, where we are waiting for you to find many interesting and informative articles! And how to maintain a correct healthy lifestyle later in this article.
Scheduling
And so, you already have a firm belief that a healthy lifestyle is simply necessary and you can’t live without it.
But what to do with her now? Run to the nearest store and buy a year's supply of avocados? Of course not. A good place to start is to sit down and create your daily routine. We would like to warn you right away that if you do not have sufficient knowledge about how to properly lead a healthy lifestyle, then it is better to consult a specialist so as not to make any mistakes. Helpful advice: take a DNA test before contacting a nutritionist. This will not only simplify the doctor’s work, but also make his recommendations more accurate and effective.
When drawing up a schedule, remember that each of us is unique at the genetic level and what suits your boyfriend or girlfriend will not necessarily suit you.
For woman
It is simply necessary for women and girls to maintain a healthy lifestyle, because any unhealthy habit primarily affects their appearance. For example, smoking is the main reason for the rapid destruction of collagen protein, which is responsible for skin elasticity and hair health.
Of course, any healthy daily routine will be personal. It should take into account a variety of individual characteristics: from sleep patterns to the metabolism of fats and carbohydrates. But some general points can still be highlighted:
- Quality sleep. By this we mean 2 aspects related to how you sleep. Firstly, this is normal sleep duration. Yes, those same notorious 7-8 hours a day. Secondly, sleep patterns, because in order to get a good night's sleep, experts recommend getting up and going to bed at the same time.
- Suitable nutrition. Not just “correct”, but tailored to the characteristics of your body. Remember how we talked about DNA testing a little earlier? So, according to NCBI, nutrition selected with its help is 2-3 times more effective than general recommendations!
- Physical activity. It is important not only to play sports, but to do it regularly and not neglect physical activity during the day. For example, prefer stairs to elevators. Even if the bags of buckwheat are very heavy.
For a man
The most common recommendations for a healthy daily routine are also suitable for any man. Naturally, one must adhere to them wisely.
Perhaps the main advice on a healthy lifestyle for a man is to play sports. This will have a beneficial effect on hormonal levels and will make a real macho out of almost any mattress. Moreover, playing sports allows you to become more self-confident, which will never hurt either in life or in your career.
For a teenager
We can talk a lot about how important it is to form healthy habits in a child. You can even devote an entire article to this, which we will definitely do, but next time. Now I would like to talk specifically about adolescence, because it is during this time that many acquire a variety of harmful addictions.
Most parents know firsthand how difficult it is to maintain discipline with a teenager. However, scientists insist that habits developed during puberty are among the strongest.
Now we will not remind you that a properly organized daily routine is also a harmonious development for a growing organism, both in the physical, spiritual and mental spheres. Let us recall what exactly is included in this mode:
- Correct distribution of load and rest.
- Regular meals.
- High-quality sleep with precisely defined times of waking up and going to bed.
- Time for morning exercises and hygiene.
- Time for homework.
- Rest with mandatory walks in the fresh air.
The importance of maintaining a healthy lifestyle
A healthy lifestyle is not just about diet and regular exercise. This is a whole system of human behavior that suits him perfectly.
A healthy lifestyle helps maintain health, improve the quality of life, helps prevent diseases and strengthen the immune system. By following the principles of a healthy lifestyle, people become more organized, purposeful and successful. It is much easier for them to solve assigned tasks and cope with workloads.
One of the main wealth of a person and humanity in general is health. All aspects of life depend on it. Only by being healthy can you lead a happy, fulfilling life.\
According to the World Health Organization, human health depends on the following factors:
- lifestyle (50-55%);
- environment (20%);
- genetic predisposition (18-20%);
- healthcare (8-10%).
A person who adheres to the rules of a healthy lifestyle is not only strong and strong, he is charged with energy to conduct active family, household, work and social activities, and is easy-going.
In the last century, the concept of a healthy lifestyle was not widespread, but now this topic is more relevant than ever. Firstly, the environment has deteriorated significantly, which undoubtedly affects the health and well-being of people, and secondly, with the development of television and the Internet, the human psyche has become subject to greater stress. We are surrounded by streams of information: computers, televisions, smartphones and tablets; reminders, notifications, news are always coming, and most often negative (diseases, conflicts, wars). In such difficult times, it is very important to remain calm and not overreact to the slightest provocation.
To resist negativity and external stimuli, it is necessary to lead a healthy lifestyle and exercise, because when a person is healthy and full of energy, it is much easier for him to cope with stress.
Living according to the rules of a healthy lifestyle, a person creates the most suitable conditions for the flow of physiological and mental processes in the body, thereby reducing the risk of diseases and significantly increasing the quality of life.
Solving global problems, making big plans and implementing them, coping with difficulties and overloads is much easier by following the principles of a healthy lifestyle.
Properly balanced nutrition
Contrary to popular misconceptions, a healthy balanced diet not only does not imply diets and fasting, but requires constant eating in small portions. In accordance with this, you will have to change your schedule: food is consumed in small portions of 100-200 grams from 5 to 7 times a day with breaks between meals of 2 hours.
You don’t need to replace all your culinary preferences in one fell swoop:
- Make it a habit to drink at least a glass of water immediately after waking up and half an hour before meals. Water dulls your appetite and helps you maintain small portions when eating. Learn to carry water with you in a small jar or a special thermos so that it is always at hand.
- You will have to give up sweet and carbonated drinks (including juice-based nectars). Tea and coffee are consumed without sugar. You can add herbal infusions to your daily drinks: rose hip tea, mint tea, ginger tea, etc.
- To begin with, you can refuse fried foods: meat and fish are boiled or steamed.
- Sausages, sausages and frankfurters are replaced with chicken breast dishes - this light dietary meat can be consumed even when following a strict diet.
- Pizza, hamburgers and other fast food are replaced with red fish, avocado and bran bread sandwiches.
- Ice cream, cakes and other sweets can be easily replaced with fruit smoothies, curd desserts and dried fruits.
It is also advisable to gradually reduce the amount of salt in dishes and, ideally, completely abandon it. At first, food without salt will taste strange or not tasty, but gradually your receptors will get used to it and you will begin to feel the natural taste of the food.
Fish fat
As the name implies, fish oil is extracted from fish, mainly from the large (on average one to two kilograms) cod liver. Also, fish oil is found in large quantities in sea fish: herring, mackerel, etc.
Fish oil has been used as food for a long time. From the records of the 10th century Arab traveler Ibn Fadlan it follows that the Bashkirs, Khazars, Rus and Bulgars cooked exclusively with fish oil. Much later he reached Europe.
Fish oil was first used in Norway about 150 years ago. This led to the fact that in the 19th century, the Norwegian pharmacist Peter Møller noticed that residents of the west coast of Norway, whose diet regularly contains cod liver oil, have better health and immunity than the rest of Norway. A little later, he developed his own technology for the production of fish oil and became the first to sell it as a medicine.
In the post-war years, at the dawn of the development of the Soviet food industry, Soviet scientists came to the conclusion that the majority of Soviet citizens lacked polyunsaturated fats and introduced mandatory consumption of fish oil in educational institutions. These polyunsaturated fatty acids contain the main benefits of taking fish oil. Polyunsaturated fatty acids reduce the risks of developing cardiovascular diseases and diabetes.
Green tea
Drinking two to three cups of green tea daily helps burn excess fat, improves metabolism throughout the body and strengthens the cardiovascular system. And all thanks to the fact that green tea contains many antioxidant catechins. They protect the body from free radicals and prevent cell damage.
Constant consumption of green tea energizes and improves overall well-being.
Water
As mentioned above, water is the basis of a balanced diet. Let's look at this in more detail.
Firstly, maintaining the body's water balance has a beneficial effect on metabolism and the removal of waste and toxins from the body. Secondly, the feeling of thirst can often easily mix with the feeling of hunger and intensify it. Therefore, it is recommended to drink at least one glass of water before starting a meal.
In modern megacities, every apartment has a central water supply, and this is, of course, a high achievement of civilization, inaccessible to residents of many countries that often suffer from drought and lack of drinking water. But, for a number of reasons, the quality of this water leaves much to be desired even after boiling.
For a healthy diet, spring water (of course from a clean, proven spring), melt water or, as a last resort, filtering boiled home water is best suited. But frequent consumption of mineral water is not recommended - if you use it too often, a lot of excess minerals and salts can accumulate in the body.
Fruits and berries
Apart from the fact that berries and fruits contain almost all the vitamins and microelements necessary for the body:
- They don't need to be cooked. These products have a good taste and are easily absorbed by the body in their raw form.
- There are many dishes and drinks that can be prepared from fruits and berries. These dishes will replace any unhealthy sweets and desserts.
- Fruits and berries can be prepared for the winter in various ways and eaten all year round.
Juices
Speaking of juices, let's immediately forget about the bright tetrapacks with a large inscription "juice" and a smaller inscription "nectar" - these, like other juice-containing drinks, are not juices as such, and contain a lot of sugar and preservatives.
Only freshly squeezed juice that you prepare for yourself using a juicer can be considered healthy. Before use, this juice must be diluted with water one to two. In undiluted form, it can harm the stomach due to its high acidity. For the same reason, it is recommended to drink juice through a straw to protect tooth enamel from destruction by acids.
Due to the many different juices and their high content of vitamins and microelements, you need to know exactly the characteristics of your body, its intolerances and allergic reactions. Today, the most accurate way to obtain such information about the individual characteristics of your body is DNA testing.
Main factors threatening a healthy lifestyle
Poor nutrition
Eating on the fly, overeating or excessively restrictive diets, eating too salty, heavy, fatty or, conversely, exclusively low-fat foods, leads a person to obesity, anorexia, disruptions in all body systems, metabolic disorders, and a deficiency of essential vitamins and minerals. As a result, the body’s protective functions decrease. A person who does not watch his diet is more vulnerable to disease. Obesity is dangerous not only due to atherosclerotic complications, but can also lead to stroke, heart attack and early death.
It is obvious that not only the healthcare system plays an important role in preserving human life, yet our health, first of all, depends on ourselves, our habits, rules and attitudes.
Bad habits
The most common habits that lead to addiction, serious illness and even death are alcoholism, smoking and drug use.
Addiction to drugs leads to dire consequences: disruption of all functions in the body, primarily mental and physical. No matter what form the drug is produced in, no matter what dosage it is used in, it is poison.
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The worst thing is the very fast, almost instantaneous addiction to such substances. By using them, a person finds himself in a special state where there are no problems and worries, but very quickly this state passes, and the hardships of life cover oneself, and with them a terrible state of health. A person sees only one way out - to use the next dose of the drug, without thinking about its mortal danger.
Teenagers are at particular risk because they sometimes have an unstable psyche, are constantly exposed to stress and may not resist temptation.
To prevent a sad outcome, parents need to closely monitor their high school and student children, instill in them a healthy lifestyle, talk more, and be aware of their affairs.
Without exception, all drugs, regardless of the method of introducing them into the body, cause serious damage:
- nervous system and brain;
- immune system;
- liver;
- heart;
- easy.
The next enemy of our health is smoking. This type of harassment of the body has become firmly established in the lives of many people who cannot imagine their day without a cigarette. Smoking has become something commonplace, almost normal. Despite the efforts of the state to combat this phenomenon, the introduction of restrictive measures, a system of fines, and there are no fewer smokers. Even realizing that they are using poison, people are not ready to give it up. In addition to nicotine, which is known even to a schoolchild, other substances contained in cigarettes cause no less harm: tar, arsenic, acetone, formaldehyde, hydrogen cyanide, carbon monoxide, etc. Carbon monoxide entering the body causes oxygen starvation, because carbon monoxide is lighter than oxygen, it combines with hemoglobin and is delivered by blood to all organs. Heavy smokers almost always have the following symptoms: frequent cough, especially in the morning, headaches, problems with the gastrointestinal tract, heart, blood pressure surges, loss of sleep and appetite, memory loss, excessive sweating and much more.
Physical activity and exercise
To lead a healthy lifestyle, it is not at all necessary to “die” every day in the gym using various sports equipment. It is enough to do a little exercise every day, walk around the city (walk to work if it is not relatively far), get involved in active recreation: play street tennis, go swimming, or simply not use the elevator when living on a high floor.
The main thing is to maintain an active rhythm of life and not stay in one place. If you have a sedentary job, then it is recommended, if possible, every 50 minutes to be distracted for 10 minutes and take a walk - this is good for the mind, which will be a little unloaded during this time, and for health. Otherwise, you might think about changing your job - work takes up a significant part of our lives and has a significant impact on our health.
Why is healthy lifestyle cool?
Every year, a healthy lifestyle is gaining more and more popularity among successful and famous people. A healthy lifestyle not only makes you feel better:
- This makes you more visually attractive and charismatic.
- Along with good health comes healthy sleep and energy. What makes a person more effective and successful in any endeavor.
- A passion for healthy lifestyle immediately attracts most civilized people to you. This will provide an advantage both in employment and in running a personal business.
- And finally, leading a healthy lifestyle is a good example for your children (if you have any) and those around you!
