Recently, it is quite common to hear about a healthy lifestyle. Healthy lifestyle, as this concept is succinctly abbreviated, is one of the most discussed topics in social networks, on television and in the press. Now not only articles and TV programs are devoted to this, but even songs and clips. At the same time, many have forgotten, and the rest do not understand at all that a healthy lifestyle is not a way to look beautiful. Something more needs to be invested in this concept. A healthy lifestyle is a way to maintain your health in order to give birth and raise healthy children, as well as to be as useful to society as possible.
The World Health Organization has determined that 55% of a person’s physical and mental health depends on lifestyle. This is the component that we can influence with our behavior. The remaining 45% are genetic, environmental and medical level.
There are 6 main criteria that are included in the concept of a healthy lifestyle. By observing them, a person can have a lower percentage of the risk of chronic diseases and a longer life expectancy.
One of the main and defining criteria for a healthy lifestyle is a balanced diet. It consists of several principles:
- Regular food intake. Ideal if you have breakfast, lunch and dinner at the same time every day. This allows the gastrointestinal tract to adapt to your daily routine and develop its own functional rhythms.
- Balanced menu. Food should contain proteins, fats and carbohydrates in a ratio of 1: 1: 4. It is recommended to avoid eating excessive amounts of fatty foods that are a source of cholesterol.
- A high percentage of food products should belong to grain products, pods, animal proteins, fresh vegetables and fruits.
Correct daily routine
Rational distribution of working and free time allows you to achieve maximum work capacity. It is recommended to wake up from 7 to 8 am. The first half of the day is favorable for mental work, the second – physical. Although in most cases, the mode of labor activity is dictated to a person by his profession. For a certain period of time, the body adapts to different working conditions. In some cultures, there is a concept of siesta or lunchtime. If a similar phenomenon is practiced in your environment, it should not be neglected.
It is better to devote evening time to active games, workouts and physical housework, but you need to finish it 3 hours before bedtime. Part of this time can be spent in front of a computer or TV, which must be turned off an hour before falling asleep. Before going to bed, reading is ideal, but not from a phone or computer, as the blue spectrum irritates the nervous system. Sleep duration is individual and can range from 7 to 9 hours.
Satisfactory working and living conditions
For each person, these concepts are purely individual. Someone needs a 1-room apartment in a high-rise building, while others strive for a large country house. The key in this is the subjective sensations of a person. If he is satisfied with his conditions at home and at work, then this meets the criteria for a healthy lifestyle.
Positive psychological climate at home and at work
Stress is one of the most significant factors affecting the psychological and physiological health of a person. If you are haunted by constant quarrels, at home or at work, this will undoubtedly reflect on the general condition. A good psychological climate is an essential component of a healthy lifestyle.
No bad habits
Smoking and alcohol abuse are common problems in the modern world. They are the major risk factors for arterial hypertension, diabetes mellitus and coronary heart disease.
Exercising, following a diet and proper regimen while smoking and drinking alcohol are pointless activities. If you decide to take the path of a healthy life, then first of all you need to give up these addictions. Often people do not have enough willpower to quit bad habits. There is no shame in asking professionals for help. Today, there are a large number of methods of psychological and pharmacological programming for alcoholism and smoking.
Physical inactivity (sedentary lifestyle) has become a real epidemic of the 21st century. People, spending a huge amount of time in front of the TV or behind the monitor screen, have become hostages of digital technologies. This behavior is the cause of many diseases. Physical inactivity increases the risk of varicose veins of the lower extremities, chronic diseases of the spine and the entire spectrum of pathology of the cardiovascular system.
Movement is an essential part of a healthy lifestyle. Physical exercise stimulates the work of the cardiovascular and respiratory systems, improves blood circulation, and prevents excess weight.
A person’s level of activity should be determined by their physical condition. While some people can work out in the gym or take part in game sports without any problems, then some light evening jogging or even walking will be enough for others.
As you can see from the above, maintaining a healthy lifestyle is hard and painstaking work. It is radically different from those colorful photos that can be found on social networks. However, this work is well rewarded. Anyone who can follow the criteria for a healthy lifestyle is likely to be able to prevent chronic diseases at a young age and increase life expectancy.