Taking care of health is fundamental, but we don't always have essential care. Get to know some tips to have a healthy lifestyle and live better.
Portuguese women live, on average, up to 83 years, men up to 78 ( 2018, Pordata ). We live longer, yes, but how? Do we have energy in everyday life? Did we enjoy the rest of the reform?
We've put together some health care tips that are within your reach: learn what you can change in your diet and routine, how you should keep an eye on your health and what to do to ensure physical, mental and social well-being that allows you to enjoy your time the best of life.
Maybe he even went to the gym twice a week, went for walks with the family, had all his routine appointments booked and managed to strike a good balance between work and time for himself. It's true that the pandemic has changed us and messed with our lifestyle.
But I'm sure you remember someone who was absorbed by extra hours at the office, the rush to pick up the kids from school and other similar commitments.
It's time to recover healthy habits or create new ways to have a quality life, to better deal with risk factors that we can control.
But how do you build quality of life ? And what is being healthy?
More than not being sick, being healthy is a state of physical, mental and social well-being, says the World Health Organization .
Let's do it by steps.
Ensure physical well-being: from healthy meals to posture
Do you feel a heaviness in your body at the end of the day, even though you haven't even exercised? Do you suffer from frequent general tiredness? Learn how to gain quality of life every day and where to get the energy you usually only find in morning coffee.
Are you (well) sitting down to read this tip?
If you spend many hours working at your desk, try to maintain the best posture possible: back straight, feet flat on the floor, elbows at table height and computer screen at eye level.
The challenge can be even more difficult now that many of us are telecommuting without the ideal office chair and desk.
To compensate, it's important that you take breaks throughout the day. Avoid being in the same position too long and introduce some stretches. The important thing is to stop and move your body.
And why not hold the work meetings standing up? It's expert advice.
The rest of the time, make sure your mattress allows you to have the best posture during the night.
And pay attention to the cell phone: the tilted head represents a weight on the neck and the repetitive movements of the fingers on the screen can cause inflammation and pain in the hands.
What is a balanced diet?
There is no universal answer. A balanced diet is unique for each person and depends on your age, gender, energy expenditure... But there are general principles to follow.
Adults should include legumes, vegetables and fruits in their daily diet. They should limit the consumption of red meat, refined sugars (such as white sugar) and saturated fats (from butter, for example) and not exceed 5 grams of salt per day.
More than 50% of Portuguese people are overweight, 40% have high blood pressure, 30% have high cholesterol and 13, 20 and 79 years old have diabetes . It is the portrait that the Portuguese Society of Cardiology makes of cardiovascular risk factors, often originating from an unbalanced diet.
Prevention starts in childhood. The World Health Organization recommends that children be fed exclusively with breast milk in the first six months of life and, with other food, at least until they are two years old, to reduce the risk of obesity and other diseases.
If you feel you lack the time or imagination to plan healthy meals, look for resources online. There are numerous blogs and websites with different meal suggestions. Take part in a food challenge, like Meatless Mondays. And why not schedule an international cuisine day in your week?
The usual recommendation is missing: drink lots of water.
Get moving: it's the watchword for regular physical exercise
Did you know that 21 minutes of walking a day is enough to be healthier?
To combat a sedentary lifestyle, an adult person should maintain at least 150 minutes of moderate physical activity in a week, or 75 minutes if you do more vigorous exercise.
You should bet on activities that strengthen your muscles, activate circulation and eliminate toxins.
In addition, exercise stimulates the production of serotonin and endorphins, which transmit a sense of well-being to the brain and help to combat symptoms of depression and anxiety.
Physical activity is also associated with a reduced risk of heart disease, obesity and type 2 diabetes. The idea is to act in primary health care, especially in disease prevention, avoid what can be avoided and control risk factors. Also because heart diseases, such as strokes, are the main cause of death among the Portuguese ( 2019, Pordata ).
Can't go to a gym or do outdoor sports? Here are some exercise tips at home and other simple suggestions to adopt in your daily life:
- replace the elevator with the stairs
- set a daily step goal on your phone or smart watch
- look up a quick workout plan on YouTube with core exercises like squats and sit-ups dance!
A healthy body in a healthy mind: mental well-being
I'm sure you've noticed that you have less patience for your children or for dealing with difficult situations with co-workers after a bad night's sleep. Learn how to take care of mental health, as important as having physical care.
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