Good health is not just the absence of disease or illness, it is a state of complete physical, mental and social well-being.
This means eating a balanced diet, getting regular exercise, avoiding tobacco and drugs and getting plenty of rest.
The good news: a healthy lifestyle can help you feel better. Even better, you don’t have to overhaul your entire life overnight. It’s pretty easy to make a couple of small changes that can steer you in the direction of improved well-being. And once you make one change, that success comes to you.
How important is a balanced diet?
· a strong immune system to prevent and fight infections;
· a lower risk of certain types of cancers;
· lower blood pressure;
· a healthy weight;
· more energy;
· essential nutrients to support tissue growth;
· making changes to improve your health can lead to benefits for your body, your mind, your wallet, and even the environment.
1 Prevents disease
2 Saves money
3 Lengthens lifespan.
What is the easiest way to start one?
1. Eat more vegetables
A 2010 analysis of prospective studies suggests consuming more veggies and fruit is associated with lower risk of heart disease, stroke, cancer, and premature death. Try roasted potatoes seasoned with herbs or make a stir-fry of several colorful vegetables and drizzle them with a tasty vinaigrette, rather than fry.
2 Swap in whole grains
In a small 2017 study, 81 men and postmenopausal women were divided into two groups. Replacing refined grains with whole grains will benefit your health. Half followed a diet that was calorically the same but contained refined grains, and the other half followed a diet that contained whole grains.
After 6 weeks, the whole grain group increased their resting metabolic rate (RMR).
3 Be more active
If the words “exercise” or “workout” put you off, think of this step in terms of physical activity or simply moving your body.
4 Maintain friendships
Strong relationships and staying in communication with friends and loved ones can support mental health.
For one, the risk of depression is greater in people with low-quality relationships.
5 Control stress,
Chronic stress puts your body into fight-or-flight mode all the time. This taxes your immune system and makes you more susceptible to health problems, including:
- heart disease
- diabetes
- digestive problems'
- depression
- anxiety
- difficulty sleeping
Exercise can help reduce stress by releasing pent-up energy.
· What type of foods should I avoid?
We are often short of time, and cheap, highly processed convenience food is always available.
However, convenience food has a negative impact on our health. Here are a few examples of this type of food:
· junk food, like crisps and chocolate, is high in calories but low in nutritional value;
· fast food, such as hamburgers and fried chicken, is prepared and served quickly but is high in fat;
· convenience food, such as microwave ‘ready meals’, often has too much salt and sugar.
· How important is staying active?
If joints and muscles are to be kept in good, working order, they need regular exercise.
If you stop walking, they'll stop working.
Your body finds it much easier to deal with threats such as sickness, injury, or the occasional sugary or fatty snack if you are active.
Exercise also helps you maintain a healthy attitude to problems and mental pressures.
You gain less body fat, tire less easily and feel better.
Exercise gives you greater flexibility and strength, prevents boredom and helps you sleep.
It also helps you find new friends and learn new skills.
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