HEALTHY LIFESTYLE HABITS

HEALTHY LIFESTYLE HABITS

The WHO  describes health as "a state of complete physical, mental and social well-being", which means that this concept goes beyond the existence or not of one or another disease. Consequently, more than a healthy life, it is necessary to speak of a healthy lifestyle that includes diet, physical exercise, health prevention, work, relationship with the environment and social activity. From this perspective it can be determined that the habits necessary to lead a healthy life are the following:

BALANCED DIET

A healthy diet is governed by including all the foods contemplated in the nutritional pyramid, but in the appropriate proportions and in a sufficient quantity (no more) to maintain the nutritional needs of the organism based on the energy consumption that it carries out with the daily activity. The daily energy value of the diet should be 30-40 kilo calories per thread weight. Carbohydrates must inhabit 50-55% of the nutrients, with no more than 10% of simple sugars. Fats must be 30% of the total energy value, distributed as follows: 15-20% monounsaturated fats, 5% polyunsaturated and no more than 7-8% saturated. The proteins consumed should not exceed 10% of the diet. Finally, about 20-25 grams of vegetable fiber must be supplied to the body.

TOXIC HABITS

Tobacco, alcohol and drugs have a very bad effect on health. The only tolerance refers exclusively to wine or beer, of which the consumption of the equivalent of a daily glass is even recommended.

  

PHYSICAL EXERCISE

General recommendations determine about 30 minutes a day of physical activity, being sufficient to walk briskly during this time. This allows you to burn off excess calories and strengthen muscles and bones, but it also helps control blood pressure, cholesterol and blood glucose levels, in addition to contributing to the elimination of stress and helping you sleep better, acquire a state of relaxation and avoid mood swings, improve self-esteem and the state of personal satisfaction. It can also be a good way to develop a healthy social activity when exercise is done in company.

HYGIENE

Proper hygiene prevents many health problems: from infections to dental or dermatological problems. The concept of hygiene not only refers to the cleanliness and cleanliness of the body, but also affects the domestic environment.

TOXIC PRODUCTS

There are many products to which the exposure of the organism, punctual or continuous, can result in a serious risk to health. Environmental pollution in cities is considered one of the most important risk factors for health.

 

MENTAL BALANCE

Does not refer to the existence of mental illnesses, but to the state of emotional and psychological well-being, necessary to maintain and develop cognitive abilities, social relationships and the coping with personal and professional challenges of daily life. Stress, tiredness, irascibility, anxiety are, among others, some of the signs that indicate that the mental state is not entirely healthy.

SOCIAL ACTIVITY

Social relationships are a fundamental aspect for human health and, consequently, for healthy aging. Social isolation can lead to gradual and irreversible impairment of physical and mental abilities, including physical disability and dementia.