The healthy lifestyles of adults and children are healthy and balanced diet, regular physical activity in and avoiding bad habits like smoking or drinking alcohol.
Leading a healthy life is essential to keep you healthy, prevent disease, be productive, happy and maintain good relationships with your close people.
In a complementary way, there are several habits that are also important when it comes to having a full lifestyle. Later I will give you several examples.
Here we present several styles of food compatible with a healthy life in all ages, we tell you what are the benefits of having an active lifestyle (totally contrary to the sedentary) and tell you what other customs must be combined with adequate nutrition and Physical activity to achieve a good quality of life.
7 Best Healthy Lifestyles for a healthy life
The vegan diet is one in which not only meats are avoided, but all products of animal origin, such as milk, eggs or honey. Read more: a Backache: Have you tried with the heat?
For many, veganism is not only a food option, but a way of life that tends to improve health, care for the environment and protect animals from abuse and exploitation.
The vegan diet avoids animal fats and tends to incorporate a greater amount of fresh fruits and vegetables. In this way, the vegan diet helps reduce blood pressure, reduce the risk of type 2 diabetes and obesity , among other diseases. Read more: 5 Strange Ways Anxiety Could Affect You
However, the vegan regime poses certain challenges. Any balanced diet should provide enough of all the nutrients necessary for the good health of the body, such as proteins, vitamins and minerals.
By not including products of animal origin, a vegan diet that is not well controlled can be deficient in iron, protein and vitamin B 12 in the long term, which is very harmful to health.
If you are going to follow a vegan diet, remember that:
You should avoid consuming refined carbohydrates in excess.
It is best to incorporate fruits, vegetables and whole grains in all your meals.
Taking a food supplement that includes vitamin B12 can be a very good idea.
Accompany the meals with a drink high in vitamin C (natural orange juice, for example) to improve the assimilation of iron.
Consulting the nutritionist is necessary to plan a healthy vegan diet that includes all your needs.
Many people choose to follow a vegetarian diet and do not eat any type of meat but include in their diet some products of animal origin, such as milk or eggs. It is the regime called “ovo-lacto-vegetarian” and can also constitute healthy lifestyles.
The Academy of Nutrition and Dietetics of the United States and also the Association of Nutritionists of Canada affirm that balanced and well-planned vegetarian diets are healthy and provide certain benefits in the prevention and treatment of some diseases.
For example, according to a meta-analytical study conducted in Japan, the vegetarian diet is able to reduce blood pressure in some cases, without the need to use medication.
In addition, various scientific studies claim that the vegetarian diet can also reduce the risk of diabetes, cancer and obesity, among other diseases.
On the other hand, the vegetarian diet is able to improve blood glucose levels in diabetic patients, according to the results of a study published in the American Journal of Clinical Nutrition.
In summary, the ovo-lacto-vegetarian diet can be beneficial in many ways, as long as the nutritional plan is balanced and provides all the necessary nutrients. As in the case of veganism, it is always best to consult a nutritionist to help you plan your diet to avoid nutritional deficiencies.
Flexitarianism, the new option
As you have already seen, diets based on products of plant origin have many health benefits.
Recently a new word emerged that identifies eating habits that mainly include products of vegetable origin, but that occasionally also allow the intake of meat: it is the flexitarianism.
It would be like a semi-vegetarianism or a flexible vegetarianism. It is a diet that is mainly based on fruits, vegetables, grains and legumes, but those who follow it, from time to time also include fish, poultry meat or red meat, occasionally and in moderation.
Eating less meat also brings many benefits. In general, all balanced diets based on plant products help to have good control of body weight and avoid chronic diseases.
Eating meat once or twice a week will be enough to give you the taste if you feel like it, maintaining the benefits of a vegetarian diet.
A balanced diet is one of the differences between nutrition and nutrition.An omnivorous diet can also be part of a healthy lifestyle, provided that the proportions between the different food groups are the correct ones and the portions, adequate to maintain a healthy weight.
A healthy omnivorous diet includes plenty of fresh fruits and vegetables and whole grains. It also includes, in moderate amounts, meats, dairy products and eggs.
In this type of food plan you should limit the amount of sodium, refined sugars, saturated fats and trans fats.
Active healthy lifestyle
The sedentarismo is another one of the great evils of our times. A healthy lifestyle should include regular physical activity and exercises.
Physical activity , such as taking a walk for example, helps prevent a large number of physical and psychological illnesses, as long as it is practiced regularly.
Physical activity and exercise help prevent cardiovascular disease, prevents overweight and obesity and decreases the risk of developing type 2 diabetes.
On the other hand, it also brings psychological benefits.
Energetic physical exercise, practiced regularly, avoids stress and anxiety, as shown by various scientific studies.
In this way, exercise significantly improves the quality of life, by decreasing the tension and increasing the secretion of endorphins, chemical substances that the brain produces and that provoke a sense of general well – being .
Therefore, if you want to follow a healthy lifestyle, besides taking care of your diet, you must stay active.
If you are going to practice some sport, like running , cycling or spinning , remember to consult your doctor before, follow a training plan prepared by a professional and hydrate properly before and after the activity.
Death rates due to traffic accidents remain the third cause of death even in developed countries.
Most of them could be avoided, because they are due to human errors due to lack of attention or precaution.
If you want to have a healthy lifestyle, in addition to being careful when driving (do not drive under the influence of alcohol or other drugs and respect traffic regulations, especially the speed limit) you should also take precautions in other situations, such as example, when having sex.
The main problem to face when having sex without protection, is undoubtedly HIV infection.
According to a WHO report , currently 2.2 million people are infected with HIV in Europe, but about half do not know it.
Therefore, it is extremely important to use a prophylactic when having sex, especially if you do not have a stable partner.
Being cautious in every way, must also be part of a healthy lifestyle.
Minimize negative emotions
Having a positive mind also has great benefits in physical and mental health.
Negative emotions must be properly managed to have a full life. One of the main negative emotional factors of these times is the famous stress.
Excessive stress lowers the defenses and increases the risk of suffering from diseases, besides making us feel bad.
Stress can not only have direct psychological and physical effects but can also lead to an unhealthy lifestyle.
According to certain scientific researches , the increase in stress is associated with a greater consumption of drugs and alcohol, decreasing healthy behaviors.
In addition, chronic stress can increase blood pressure, cause anxiety , depression and heart problems.
To avoid stress, look for recreational activities that you really like and practice some kind of relaxation exercise (yoga, meditation, etc.).
Organize your agenda correctly, try to identify the factors that cause you stress and stay away from them.
On the other hand, if you are feeling negative emotions (sadness, anguish) that do not allow you to feel good in situations you once enjoyed, and if these negative emotions continue over time and do not disappear, then maybe it’s time to consult a professional .
Perform the necessary medical consultations and attend the therapy recommended by professionals can also be part of healthy lifestyles.
There are several types of healthy lifestyles. As you have seen, the feeding options can be varied and you can have a healthy life doing different types of physical activity.
All you have to do is look for the options that best suit your preferences and possibilities.
Do not forget that being cautious and correctly handling negative emotions are also important factors in any healthy lifestyle you wish to adopt.
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