How to lead a healthy lifestyle. Healthy lifestyle tips

Advice on “how to maintain a healthy lifestyle” is becoming an increasingly popular request on Internet search engines. It’s unlikely that anyone would argue that taking care of your health is a waste of time. Moreover, in modern society, having healthy habits not only prolongs life, but also provides significant benefits. Research shows that such people occupy high positions and earn more than those who do not monitor their diet and physical activity. If you are interested in other stories on the topic of a healthy lifestyle, go to our website, where we are waiting for you to find many interesting and informative articles! And how to maintain a correct healthy lifestyle later in this article.

Scheduling

And so, you already have a firm belief that a healthy lifestyle is simply necessary and you can’t live without it.
But what to do with her now? Run to the nearest store and buy a year's supply of avocados? Of course not. A good place to start is to sit down and create your daily routine. We would like to warn you right away that if you do not have sufficient knowledge about how to properly lead a healthy lifestyle, then it is better to consult a specialist so as not to make any mistakes. Helpful advice: take a DNA test before contacting a nutritionist. This will not only simplify the doctor’s work, but also make his recommendations more accurate and effective.

When drawing up a schedule, remember that each of us is unique at the genetic level and what suits your boyfriend or girlfriend will not necessarily suit you.

For woman

It is simply necessary for women and girls to maintain a healthy lifestyle, because any unhealthy habit primarily affects their appearance. For example, smoking is the main reason for the rapid destruction of collagen protein, which is responsible for skin elasticity and hair health.

Of course, any healthy daily routine will be personal. It should take into account a variety of individual characteristics: from sleep patterns to the metabolism of fats and carbohydrates. But some general points can still be highlighted:

Quality sleep. By this we mean 2 aspects related to how you sleep. Firstly, this is normal sleep duration. Yes, those same notorious 7-8 hours a day. Secondly, sleep patterns, because in order to get a good night's sleep, experts recommend getting up and going to bed at the same time.
Suitable nutrition. Not just “correct”, but tailored to the characteristics of your body. Remember how we talked about DNA testing a little earlier? So, according to NCBI, nutrition selected with its help is 2-3 times more effective than general recommendations!
Physical activity. It is important not only to play sports, but to do it regularly and not neglect physical activity during the day. For example, prefer stairs to elevators. Even if the bags of buckwheat are very heavy.

For a man

The most common recommendations for a healthy daily routine are also suitable for any man. Naturally, one must adhere to them wisely.

Perhaps the main advice on a healthy lifestyle for a man is to play sports. This will have a beneficial effect on hormonal levels and will make a real macho out of almost any mattress. Moreover, playing sports allows you to become more self-confident, which will never hurt either in life or in your career.

For a teenager

We can talk a lot about how important it is to form healthy habits in a child. You can even devote an entire article to this, which we will definitely do, but next time. Now I would like to talk specifically about adolescence, because it is during this time that many acquire a variety of harmful addictions.

Most parents know firsthand how difficult it is to maintain discipline with a teenager. However, scientists insist that habits developed during puberty are among the strongest.

Now we will not remind you that a properly organized daily routine is also a harmonious development for a growing organism, both in the physical, spiritual and mental spheres. Let us recall what exactly is included in this mode:

Correct distribution of load and rest.
Regular meals.
High-quality sleep with precisely defined times of waking up and going to bed.
Time for morning exercises and hygiene.
Time for homework.
Rest with mandatory walks in the fresh air.

How lifestyle affects health and life expectancy

It is generally accepted that a habit is formed within 21 days.
By following the above rules, you can form a habit that will help you prolong your life and slow down the aging process. It is very important to follow the basics of a healthy lifestyle in a comprehensive manner. That is, if you take care of personal hygiene, exercise and eat right, but also smoke, a bad habit can slow down positive changes. The habit of living healthy
If you follow a healthy lifestyle, try to do everything possible to pass on a healthy habit to your children. Teach your child to do the right things from an early age.

Enroll your child in a sports section from an early age.
Go out into nature at least once a week.
Sometimes give up public transport and the car, walk more.
Visit your doctor regularly for preventive examinations of your body.
Try not to introduce your child to fast food, sweets and products containing chemicals.
From childhood, teach your child the rules of personal hygiene.
Involve your child in house cleaning.

A healthy lifestyle should not cause discomfort; all actions should be a joy. Instill good habits gradually. First, get used to the new food, then start doing exercises in the morning, etc. Over time, you will begin to feel better and calmer, and you will be able to achieve goals that previously seemed unattainable.

Properly balanced nutrition

Contrary to popular misconceptions, a healthy balanced diet not only does not imply diets and fasting, but requires constant eating in small portions. In accordance with this, you will have to change your schedule: food is consumed in small portions of 100-200 grams from 5 to 7 times a day with breaks between meals of 2 hours.

You don’t need to replace all your culinary preferences in one fell swoop:

Make it a habit to drink at least a glass of water immediately after waking up and half an hour before meals. Water dulls your appetite and helps you maintain small portions when eating. Learn to carry water with you in a small jar or a special thermos so that it is always at hand.
You will have to give up sweet and carbonated drinks (including juice-based nectars). Tea and coffee are consumed without sugar. You can add herbal infusions to your daily drinks: rose hip tea, mint tea, ginger tea, etc.
To begin with, you can refuse fried foods: meat and fish are boiled or steamed.
Sausages, sausages and frankfurters are replaced with chicken breast dishes - this light dietary meat can be consumed even when following a strict diet.
Pizza, hamburgers and other fast food are replaced with red fish, avocado and bran bread sandwiches.
Ice cream, cakes and other sweets can be easily replaced with fruit smoothies, curd desserts and dried fruits.

It is also advisable to gradually reduce the amount of salt in dishes and, ideally, completely abandon it. At first, food without salt will taste strange or not tasty, but gradually your receptors will get used to it and you will begin to feel the natural taste of the food.

Fish fat

As the name implies, fish oil is extracted from fish, mainly from the large (on average one to two kilograms) cod liver. Also, fish oil is found in large quantities in sea fish: herring, mackerel, etc.

Fish oil has been used as food for a long time. From the records of the 10th century Arab traveler Ibn Fadlan it follows that the Bashkirs, Khazars, Rus and Bulgars cooked exclusively with fish oil. Much later he reached Europe.

Fish oil was first used in Norway about 150 years ago. This led to the fact that in the 19th century, the Norwegian pharmacist Peter Møller noticed that residents of the west coast of Norway, whose diet regularly contains cod liver oil, have better health and immunity than the rest of Norway. A little later, he developed his own technology for the production of fish oil and became the first to sell it as a medicine.

In the post-war years, at the dawn of the development of the Soviet food industry, Soviet scientists came to the conclusion that the majority of Soviet citizens lacked polyunsaturated fats and introduced mandatory consumption of fish oil in educational institutions. These polyunsaturated fatty acids contain the main benefits of taking fish oil. Polyunsaturated fatty acids reduce the risks of developing cardiovascular diseases and diabetes.

Green tea

Drinking two to three cups of green tea daily helps burn excess fat, improves metabolism throughout the body and strengthens the cardiovascular system. And all thanks to the fact that green tea contains many antioxidant catechins. They protect the body from free radicals and prevent cell damage.

Constant consumption of green tea energizes and improves overall well-being.

Water

As mentioned above, water is the basis of a balanced diet. Let's look at this in more detail.

Firstly, maintaining the body's water balance has a beneficial effect on metabolism and the removal of waste and toxins from the body. Secondly, the feeling of thirst can often easily mix with the feeling of hunger and intensify it. Therefore, it is recommended to drink at least one glass of water before starting a meal.

In modern megacities, every apartment has a central water supply, and this is, of course, a high achievement of civilization, inaccessible to residents of many countries that often suffer from drought and lack of drinking water. But, for a number of reasons, the quality of this water leaves much to be desired even after boiling.

For a healthy diet, spring water (of course from a clean, proven spring), melt water or, as a last resort, filtering boiled home water is best suited. But frequent consumption of mineral water is not recommended - if you use it too often, a lot of excess minerals and salts can accumulate in the body.

Fruits and berries

Apart from the fact that berries and fruits contain almost all the vitamins and microelements necessary for the body:

They don't need to be cooked. These products have a good taste and are easily absorbed by the body in their raw form.
There are many dishes and drinks that can be prepared from fruits and berries. These dishes will replace any unhealthy sweets and desserts.
Fruits and berries can be prepared for the winter in various ways and eaten all year round.

Juices

Speaking of juices, let's immediately forget about the bright tetrapacks with a large inscription "juice" and a smaller inscription "nectar" - these, like other juice-containing drinks, are not juices as such, and contain a lot of sugar and preservatives.

Only freshly squeezed juice that you prepare for yourself using a juicer can be considered healthy. Before use, this juice must be diluted with water one to two. In undiluted form, it can harm the stomach due to its high acidity. For the same reason, it is recommended to drink juice through a straw to protect tooth enamel from destruction by acids.

Due to the many different juices and their high content of vitamins and microelements, you need to know exactly the characteristics of your body, its intolerances and allergic reactions. Today, the most accurate way to obtain such information about the individual characteristics of your body is DNA testing.

Physical activity and exercise

To lead a healthy lifestyle, it is not at all necessary to “die” every day in the gym using various sports equipment. It is enough to do a little exercise every day, walk around the city (walk to work if it is not relatively far), get involved in active recreation: play street tennis, go swimming, or simply not use the elevator when living on a high floor.

The main thing is to maintain an active rhythm of life and not stay in one place. If you have a sedentary job, then it is recommended, if possible, every 50 minutes to be distracted for 10 minutes and take a walk - this is good for the mind, which will be a little unloaded during this time, and for health. Otherwise, you might think about changing your job - work takes up a significant part of our lives and has a significant impact on our health.

Why is healthy lifestyle cool?

Every year, a healthy lifestyle is gaining more and more popularity among successful and famous people. A healthy lifestyle not only makes you feel better:

This makes you more visually attractive and charismatic.
Along with good health comes healthy sleep and energy. What makes a person more effective and successful in any endeavor.
A passion for healthy lifestyle immediately attracts most civilized people to you. This will provide an advantage both in employment and in running a personal business.
And finally, leading a healthy lifestyle is a good example for your children (if you have any) and those around you!

BMI as a multiplication table

It is important not to forget about such concepts as body mass index, waist circumference and hip circumference, and this applies to both women and men. Because it is the visceral type of obesity that leads to the development in many young patients of diseases such as diabetes, hypertension and heart disease, leading to early mortality. In the 21st century, according to the doctor, it is easy to monitor your weight. People have access to a huge amount of technology and information to control themselves and maintain a normal body mass index.