Health is a very broad 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. There are many factors that 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 important to have a healthy and healthy life .
If you want to lead a healthy life, these 20 tips will help you:
FEEDING
Food has a fundamental weight in our advice for a healthy life.
1. Base your diet on plant-based foods
Fruits and vegetables, cereals, tubers, legumes, mushrooms and other vegetables are part of the Mediterranean diet and, therefore, should be part of a balanced diet.
2. Sign up for the motto “5 a day”
Consume 5 servings of fruit and vegetables daily, preferably 3 fruit and 2 vegetables. A serving of fruit or vegetables is equivalent to about 140-150 grams.
This figure is not a maximum, it is a minimum. The more fruit and vegetables, the better for your health.
3. One of the portions of fruit and vegetables, which is raw
Consuming it raw, whenever possible, is the best way to ensure the use of the nutrients in fruits and vegetables.
4. Incorporate legumes into your diet
Legumes are a good source of protein, and therefore an alternative to foods of animal origin. Legumes should appear in your diet at least 3 times a week
5. Reduce meat consumption
Do not exceed 3 or 4 servings of meat per week and consume, whenever possible, white and lean meats such as chicken, rabbit or turkey.
6. Cook more
Start cooking with fresh and healthy food
7. Cook with little fat, and make it olive oil
That is, use the pot, the iron, the steamer, the steam case, or the oven to cook. Leave the fried ones for special occasions and opt for other, much lighter cooking techniques. In all cases, use extra virgin olive oil for both dressing and cooking.
8. Buy seasonal products
Find out in your usual store or market about what foods are in season: they taste better and are cheaper.
9. Look for local products
Foods that have traveled fewer kilometers to get from their place of origin to the supermarket are probably tastier and better retain their properties.
In addition, we help promote varieties of traditional and local foods.
10. Hydrate
Drinking enough water to stay hydrated is essential to leading a healthy life. Drink water with every meal and between meals, when you feel thirsty. A healthy adult with light physical activity does not need to drink water without being thirsty. But in the case of children and the elderly, special attention must be paid to this point.
11. Look for the “energy balance”
Find a balance between the energy you take in and the energy you spend. Food is very directly related to other aspects of your lifestyle, for example , physical exercise.
PHYSICAL ACTIVITY
12. Practice between 30 and 60 minutes of moderate physical exercise daily
Physical exercise is never lacking in general advice on how to lead a healthy life . It is as essential as food. Regular physical activity reduces the risk of chronic diseases and is associated with greater general well-being.
Walking, doing housework, climbing stairs are also forms of exercise that complement more intense physical activities such as running, swimming or cycling.
13. Do not spend more than 2 hours on the sofa in front of the television
This advice can be extrapolated to any sedentary activity. A sedentary lifestyle is one of the great enemies of a healthy lifestyle.
14. Practice meditation, relaxation and stretching exercises
This type of low-intensity physical activity, combined with moderate exercise, also contributes to emotional balance, adequate rest and, ultimately, to leading a healthy life .
EMOTIONAL WELL-BEING
15. Take a positive attitude and enjoy the things you like
Attitude is basic to improve your quality of life and your health. Learn to develop your strengths and increase positive affect. This will control stress and improve your well-being.
16. Take care of social relationships
They are a fundamental aspect for health and healthy ageing.
What is healthy living? Broadly speaking, it is the sum of a healthy diet, the practice of physical exercise and proper rest.
BREAK
17. Sleep 8 hours a day
Adequate rest is essential for health. Little or poor sleep affects the immune and cognitive systems. To enjoy a good rest, try to go to bed always at the same time and in a quiet environment without disturbances.
HEALTHY HABITS
18. Avoid tobacco and alcohol
The toxins present in tobacco, alcohol and in the atmosphere of some cities are one of the enemies of public health.
19. Maintain proper hygiene
Although we take it for granted in our society, good hygiene is the basis for avoiding health problems. The concept of hygiene not only refers to the hygiene and cleanliness of the body, but also affects the domestic sphere and the kitchen.
20. Sunbathe in moderation
It is not necessary to wear a swimsuit or bikini, opening the window and exposing a part of the body to radiation, such as the face or neckline, is enough. Sunbathing helps to synthesize vitamin D, improves the quality of sleep and mood.
You can find more information and keep up to date with the health promotion activities carried out in Spain on this specific website of the Ministry of Health, Consumption and Social Welfare on healthy lifestyles .
