The commitment to the good health of our customers becomes one of our priorities in this year 2018 that we have just launched. We want to start the year with the 10 keys to leading a healthy life. According to medical experts, the key to good health lies in a balanced life thanks to proper nutrition, sufficient rest and regular exercise.to counteract a sedentary lifestyle, so common in modern societies. If in previous editions we studied the correlation between sport and business, or focused on the specific recommendation of practicing CrossFit, a sport currently in fashion among executives, this time our intention is to share the keys that will help us to have a healthy and balanced. All the advice we share below comes from the specialists associated with our ‘Premium Advance Medical’ medical service, to which our clients and their families have exclusive access, with an expert medical care service around the world. The 10 keys to good health: 1. VARIETY According to the most widespread healthy eating recommendations, the simple foods that should be part of the daily diet are:
- Fresh fruits and vegetables, mostly.
- Cereals (corn, wheat, rice or oats) combined with legumes (beans or beans, lentils or chickpeas). In this way, a better quality protein of vegetable origin is obtained.
- Few foods of animal origin (prioritizing fish and skinless chicken meat before pork, lamb…), and dairy products (better skimmed).
- Preference for vegetable oils (extra virgin olive oil) over butter or margarine, since the former have essential fatty acids with a cardioprotective effect, while the latter contain saturated and trans fats.
Scientific evidence has shown that this type of diet is related to a lower incidence of cardiovascular and degenerative diseases and overweight or obesity. 2. FRUIT AND VEGETABLES EVERY DAY It is advisable to eat five portions of fruit and vegetables daily. From a nutritional point of view, these foods are beneficial because they are foods with low energy density, but they stand out for their richness in vitamins, minerals, fiber and antioxidants that fulfill multiple regulatory functions at the metabolic level and protect cells from oxidation.
3. FIVE MEALS A DAY Nutrition experts agree that it is advisable to add two lighter meals to the three main meals (in the morning and in the afternoon) to complete and more gradually distribute the daily calories. This means, therefore, eating five meals a day with intervals of three or four hours, instead of three larger ones. In this way, stable sugar levels are maintained, digestion is better and you do not arrive so hungry for the next meal. Of course, the quality of the snacks is important: fresh fruit, yogurt or skimmed dairy products… instead of fried and sweet snacks. 4. FRESH AND WELL COOKED FOOD To have a healthy diet, it is important to choose the raw materials well: fruits, vegetables, fresh vegetables, cereals (better if they are whole grains), legumes, fish and white meats – above red ones –, nuts, olive oil and others. vegetables (except palm). Likewise, it is recommended to prioritize the healthiest forms of cooking that best maintain the nutritional value of food: oven, iron, steam, wok… and leave fried and battered foods for very specific occasions.The recommendations of the doctors focus above all on a correct diet and physical exercise
5. LESS SUPERFLUOUS PRODUCTS AND SUGAR We resort more than we should to foods that, from a nutritional point of view, provide very little. This is the case of soft drinks composed mostly of water, additives and sugars, which translates into an increase in calories but with little nutritional value. We also abuse pastries, totally expendable, rich in saturated fats and sugar. An excess of sugar can favor overweight, so it is a question of limiting the consumption of cakes, chocolate, soft drinks (we will opt for its light version), as they have a high caloric density. Finally, it is worth mentioning the precooked ones that, although they can be a good option at specific times, usually contain high doses of salt, fats and additives. Therefore, it is better to moderate its consumption.6. MORE WATER Our body needs water and that is why it is important to provide it throughout the day , at a rate of about eight glasses a day. In addition to plain water, we can achieve this contribution with infusions, juices and natural broths. 7. ALCOHOL UNDER CONTROL Alcohol, for its part, also provides many empty calories, so its consumption should be responsibly limited , avoiding especially high-proof drinks. 8. HEALTHIER FATS As far as the consumption of fats is concerned, it is not a question of eliminating them, but of choosing the most beneficial ones and taking them in the recommended doses, since we need them. We will choose those of vegetable origin (with the exception of palm oil), such as olive oil, compared to those of animal origin (saturated), present in meats, sausages, industrial pastries, fatty cheeses, butter… 9. BE CAREFUL WITH THE SALT! Avoid over-salting food and try not to bring the salt shaker to the table. An alternative is to season food with lemon, spices, aromatic herbs, vinegar, etc. In addition, there are many foods that contain a lot of salt without us being aware of it: cheese, bread, precooked foods… In case of having to control the salt in the diet (as in the case of hypertension or other diseases that require it) , it is important to pay attention to these foods, as well as to the sauces that we usually add to season the dishes, and use them in moderate amounts. 10. RESPONSIBLE PURCHASE Shopping is key to a healthy diet because the content of our daily menus will depend on what arrives in our kitchen. Therefore, planning the purchase is key, as well as the menus; In both cases, improvisation ends up giving rise to less balanced and surely more energetic meals. AND LET’S NOT FORGET EXERCISE… Physical activity is essential for a healthy life. The life that most of us lead is eminently sedentary, so we must find time to dedicate to physical exercise, since sport is beneficial for the heart, the respiratory system, the musculoskeletal system and emotional well-being. It is essential that sport is part of our lives from an early age as this will make it easier to maintain this habit in adulthood. The ideal would be to perform a daily physical activity of about 30 minutes. Aerobic activities (swimming, running, cycling, rowing) should be done about three times a week for about 20 minutes each time. Anaerobic exercises, such as bodybuilding, are recommended two or three times a week. In daily life we ​​can also change some habits to improve our physical condition, such as taking the stairs instead of taking the elevator, or trying to walk to the nearest places without using any means of transport. Also, if our job involves spending many hours sitting or in the same position, we should spend a few minutes every hour doing small stretches and relaxing the muscles so as not to overload muscles and joints. BBVA IN SWITZERLAND WITH HEALTH BBVA in Switzerland offers its clients the possibility of requesting a second Expert Medical Opinion with the best specialists in the world at the hands of Advance Medical. Exclusive service for Private Banking clients. For more information, contact your Advisor.
