The main rules of a healthy lifestyle are simple and can be counted on the fingers of one hand. From nutrition to movement, here’s how to behave to live long and healthy
The fundamental points for a healthy lifestyle, which allow you to stay healthy for as long as possible, are within everyone’s reach, even if we often forget …
1. Drink About Two Liters Of Plain Water A Day
Water is an essential constituent of the organism and is the one present in the greatest quantity. It is indispensable for all physiological processes and biochemical reactions of the body. It is also the means by which the body eliminates waste and is important for regulating body temperature.
There is not a single process or system within our body that is not dependent on water; it is, therefore, easy to understand how the balance of the water balance is essential for staying well. To guarantee the body the right amount of water, you should drink about two liters of natural water a day, taking it frequently and in small quantities.
2. Eat Lots Of Seasonal Fruit And Vegetables
Fruit and vegetable products have a well-documented antioxidant action and are rich in vitamins, minerals, and other essential substances for the body. Numerous studies have shown that a diet rich in plant foods protects against the appearance of very widespread diseases, especially in developed countries: cardiovascular diseases, some forms of cancer, diseases of the digestive system, and even respiratory disorders and cataracts.
The consumption of adequate quantities of fruit and vegetables guarantees an adequate supply of nutrients to the body and, at the same time, allows to reduce the calories consumed in the diet both because the fats and sugars of vegetables are limited and because these foods have high satiating power. A healthy lifestyle cannot, therefore, be separated from a diet rich in fruit and vegetables, preferably in season.
3. Moderate Fats, Especially Saturated Ones
Fats are essential for the body but we must not overdo them; it is also essential to choose good quality fats. The amount of fat that ensures good health varies from person to person; indicatively, however, in the diet of a sedentary adult subject, fats should provide about 20-25% of the total daily calories, while in a very sporty subject it can reach up to 35%.
What matters, however, is not only the calorific value of fat but also the quality. Butter, for example, in equal quantities contains less fat than olive oil but provides a much higher amount of saturated fat, moreover, olive oil does not contain cholesterol while on 100 grams of butter there is 25 mg of cholesterol.
4. Moderate Your Sugar Intake
Sugars are essential nutrients but, even in this case, don’t overdo it. On the basis of a healthy diet, there is a balanced proportion of carbohydrates.
The sugars, of course, are not only those we add to sweeten but also all those naturally contained in food. Milk, for example, already contains sugar and lactose, so it is not a good habit to sweeten it further with other sugars.
5. Moderate Your Salt Intake
High consumption of salt can favor an increase in blood pressure, especially in predisposed subjects. In addition, high sodium levels increase the risk of developing certain cardiovascular diseases, kidney diseases, and tumors of the stomach; it is also believed to cause an increased risk of osteoporosis.
According to recent studies, consumption of salt just under 6 grams, corresponding to about 2.4 grams of sodium, represents a good compromise between taste needs and the prevention of risks related to excess sodium.
But beware of the “hidden” sodium, that is naturally present in food because that too contributes to reaching the maximum daily quota.
6. Don’t Smoke
Tobacco consumption damages many organs and systems and is the cause of numerous serious and disabling diseases. It causes serious respiratory problems and is closely related to numerous diseases of cardiovascular system. Additionally, 85% of lung cancers and 30% of all cancers are attributable to smoking.
7. Limit Your Alcohol Consumption
A good glass of wine with meals, perhaps not every day, is fine and can be a pleasure. Overdoing alcohol, however, is extremely dangerous to health. To prevent alcohol from damaging the body, the recommended quantities should not be exceeded: an adult man should never exceed two to three alcoholic units per day, while a woman should not exceed one or two.
Furthermore, in the context of a healthy lifestyle, the calorific value of alcohol should not be underestimated. For example, a 125ml glass of wine represents an alcohol unit and contains about 90 calories.
8. Get Moving!
A healthy lifestyle requires at least 30 minutes of exercise a day; it does not mean that you have to go to the gym every day but that, in everyday life, you have to plan to move for at least thirty consecutive minutes, for example by going to work on foot or by bicycle (when possible).
It is also important to carve out, at least two or three times a week, an hour to devote to physical activity appropriate to your general state of health.
9. Check Your Body Weight
Overweight and obese are at the root of numerous serious diseases, including cardiovascular diseases and cancers. The most dangerous fat is the visceral one, that is, the one located in the abdomen area. If you respect all the rules described above, being overweight is almost certainly not your problem. However, it is always advisable to keep the balance and bacon under control to avoid accumulating extra pounds that could be harmful to health.
10. Get Enough Sleep
The ideal sleep of an adult person lasts seven to eight hours. Not getting enough sleep increases the level of stress and can contribute to metabolic problems, resulting in an increased risk of cardiovascular disorders. In addition, inadequate sleep weakens the immune system and causes memory and concentration problems.
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