Healthy living habits
The World Health Organization (WHO) defines health as “a state of complete physical, mental and social well-being”, which implies that this concept goes beyond the existence or not of one or the other disease. Consequently, rather than a healthy life, we must speak of a healthy lifestyle that includes food, physical exercise, health prevention, work, the relationship with the environment and social activity.
From this perspective it can be determined that the habits necessary to lead a healthy life are as follows:
- Balanced diet: a healthy diet is governed by including all foods covered by the nutritional pyramid, but in the appropriate proportions and in sufficient quantity (no more) to maintain the nutritional needs of the body according to consumption it performs with the daily activity. The daily energy value of the diet should be 30-40 kilocycles per weight thread. Carbohydrates should occupy 50-55% of nutrients, with no more than 10% simple sugars. Fats should be 30% of the total energy value, divided as follows: 15-20% of 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 plant fiber should be provided to the body.
- Toxic Habits: tobacco, alcohol and drugs have a very negative impact on health. The only tolerance relates exclusively to wine or beer, of which it is even recommended to consume the equivalent of a daily glass.
- Physical exercise: general recommendations determine about 30 minutes of physical activity a day, with enough quick-step walking during this time. This allows you to burn leftover calories and strengthen muscles and bones, but it also helps control blood pressure, cholesterol and blood glucose levels, as well as contributing to stress removal and helping to sleep better, acquiring a state of avoid mood swings, improve self-esteem and 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 grooming and cleaning of the body, but also affects the domestic environment.
- Toxic products: there are many products to which the body’s exposure, punctual or continuous, can result in a serious health risk. Environmental pollution in cities is considered to be one of the most important risk factors for health.
- Mental balance: it does not refer to the existence of mental illness, but to the state of emotional and psychological well-being necessary to maintain and develop cognitive abilities, social relationships and the coping of the personal and professional challenges of life Daily. Stress, tiredness, irascibility, anxiety are, among others, some of the signs that mental state is not entirely healthy.
- Social activity: social relationships are a fundamental aspect to human health and, consequently, to healthy aging. Social isolation can lead to a gradual and irreversible deterioration of physical and mental abilities, including physical disability and dementia.