A healthy lifestyle
What is lifestyle?
It is a set of actions that a person, city, social group, or family performs daily or at regular intervals; It all depends, among other things, on your knowledge, needs, financial capabilities.
Nowadays, the number of some degenerative diseases has increased due to poor lifestyle; Among the major chronic degenerative diseases that stand out in Mexico are, among others: diabetes mellitus, heart disease, high blood pressure, high cholesterol and triglyceride levels in the blood (dyslipidemia). It is worth noting that 4-5 million people are diagnosed with diabetes mellitus, and, according to the National Health Survey (ENSA), this is the leading cause of death in our country. They are associated with unhealthy lifestyles (including alcohol, tobacco, unhealthy diet).
When pursuing a HEALTHY lifestyle, activities that do not have a negative impact on health are involved, including:
For the right diet !: Adopting a new style of eating means reducing calories, and eating well means enjoying good taste in addition to having a nutritious diet. This can be achieved by considering the following characteristics to ensure a healthy diet and therefore health:
Complete: includes foods from each food group: vegetables and fruits, cereals, animal products, and legumes; to ensure that all necessary nutrients are supplied to the body.
Balanced: it maintains adequate proportions between proteins, carbohydrates and lipids (fats). Know that all nutrients are equally important to maintaining health.
Enough: Its goal is to meet everyone’s nutritional needs and gain a healthy weight. In the case of children, growth and development are encouraged at an appropriate rate.
Variety: Combine different foods from each group with your meal.
Safe: This means that regular food intake is not associated with a health risk because it does not contain harmful microorganisms, toxins and pollutants.
Adequate: in accordance with the tastes and culture of those who consume it, in accordance with their economic resources.
Physical activity (PA) is defined as any movement of the body produced by skeletal muscle that results in energy expenditure.
60% of the world’s population leads a sedentary lifestyle, and only in Mexico 7% of the population over 15 years of age go in for sports, of which only 35% do it for the recommended time (30 to 45 minutes). Sedentary lifestyles have been shown to be a risk factor for chronic disease, which is why being physically active brings numerous health benefits.
Exercise is a category of PA, specific, free and voluntary, with planned, structured and repetitive body movements performed to improve or maintain one or more motor qualities in order to improve the functioning of the body, for example: jumping, swimming, running , throw, among others.
This will depend on the characteristics and condition of each individual. However, when planning your exercise program, consider:
5 minute warm-up
30 minutes of aerobic activity
5-10 minutes of stretching and cooling down.
Therefore, it is recommended that you do aerobic exercise every day for at least 45 minutes.
Aerobic exercise includes all those that increase the heart rate and respiration, “agitation” and an increase in temperature, and therefore sweat. If exercise becomes a part of life from childhood, the person will gradually grow stronger into an active adult; This will provide you with optimal health and a healthy future throughout your life.
Remember: “The human body is built to move and therefore requires regular exercise to stay functional, strong and healthy.”
Stress refers to a situation in which external (social) or internal (psychological) pressure exceeds our ability to respond.
Thus, an organic alarm is triggered, which acts on the nervous, cardiovascular, endocrine and immune systems, causing imbalances and, as a result, the appearance of disease.
Happiness and stress are incompatible. It is unlikely that a person who is suffering from stress, much less suffering from any medical condition associated with it, will achieve the serenity and harmony necessary to walk the path of integrity and well-being.
Living under stress is equivalent to living with a poorer quality of life, as stress alters the functioning of the body, for example: it increases heart rate, blood pressure, breathing, muscle tension, and others.
People often think that stress is part of life, but it is not. Much of this stress can be controlled through activities that promote relaxation, such as deep breathing, clearing the mind, walking, walking, yoga, and others. In addition to this, stress increases with a sedentary lifestyle, that is, in physical inactivity, so physical activity helps to properly manage stress and gives the opportunity to “throw out” our feelings of frustration, anger, anger, among other things.