A healthy lifestyle has become a real trend and not only lazy people drink green smoothies and do yoga anymore. But is that enough?
A healthy lifestyle includes one global goal – to maintain health and ensure longevity. What habits and rules should be followed in order to preserve youth, health and mobility for as long as possible? This is the general practitioner, nutritionist, Ph.D. we talked to Olga Bezugly.
Balanced diet
Most often, health problems and excess weight begin precisely because of an unbalanced diet. Every day our body should receive a certain amount of fat, protein and carbohydrates. It is also important which products you buy and what quality the products are. You can eat a piece of cake or eat meat, for example, with a side dish and salad. And you will be full for much longer and the body will receive all the beneficial nutrients.
In addition, the habit of eating a varied diet will not allow you to overeat by indulging in one type of product – pastries, store-bought sweets. You should not completely ban yourself from sweets, but with a balanced diet, their number will be much less.
It is important to eat 3 servings of vegetables and 2 servings of fruit a day. And it is desirable that these were vegetables of different colors, in addition, be sure to add fresh herbs.
“It’s important to be friends with food and find a comfortable norm for your nutritional pattern and diet. I don’t see my servings to lose weight as a success, but then make sure they consistently maintain optimal weight and balance in nutrition,” says Olga Bezugla.
water regime
Water is the source of life, including for our body. Dehydration slows down the body’s vital functions, including metabolism, which means you won’t be able to lose weight if you don’t drink enough water.
You need to make a habit and learn to drink only water. For this, there are useful applications that will remind you that you need to drink one more glass of water every hour. Remember that when you’re thirsty, it’s your body’s signal that you’re dehydrated.
Calculating the ratio of water is quite simple – 30 ml of liquid per 1 kg of body weight.
healthy sleep
“We all know that sleep is important, but sometimes we don’t pay enough attention to sleep, and yes, a sweet and restful sleep is a luxury in today’s world!” Olga notes.
The main enemy of our sleep is the cell phone that most people take with them while they sleep. Bright screen, rapidly changing pictures excite our nervous system, and as a result, the person cannot sleep for a long time, wakes up offended and tired. And since the hormones necessary for the normal functioning of the body are produced at a certain time of the night, it is not in vain that sleep experts advise to go to bed no later than 22:00.
“It is important to feel constantly rested after sleep – this is the main criterion that everything is fine with your sleep. There are different approaches and norms for interpreting the adequacy of sleep and the ratio of sleep stages, but let’s just focus on starting sleep,” advises the doctor.
physical activity
It is not necessary to spend hours in the gym to keep your body in shape, it is enough just to maintain an active lifestyle. You can ride a bike, go for a morning jog, do yoga at home, dance, or just…walk a lot.
Olga Bezugla gave advice that is suitable for absolutely any person: “People often ask me what kind of activity I prefer. I answer – movement! Yes, movement is important – walking, swimming, running, ballet, climbing stairs. Movement. It’s a real drug, and those who take it have a lower risk of developing many diseases.”
closing the gaps
Ecology, unbalanced diet, low-quality products and much more can affect our body’s lack of vitamins, minerals, amino acids and other essential elements. Vitamin deficiencies can be detected by doing tests and having the body check-up. But nutrition will help prevent them, especially seasonal produce grown in the area you live in.
“Your diet should be varied, emphasizing seasonality. Such dietary principles will ensure that your body is consistently getting enough macro and micronutrients necessary for your health,” Bezugla said.
As you can see, there is nothing supernatural in wellness. To be healthy, you just need to develop the right habits that will definitely improve your quality of life.
Previously Focus He wrote about why you wake up before the alarm and what it does for your health.
This material is for informational purposes only and does not contain advice that may affect your health. If you have problems, contact a professional.
Source: Focus
Mary Moore is an accomplished author and journalist known for her engaging and informative writing on trending topics. She currently works as a writer at 24 news breaker. With a keen interest in current events and a talent for finding the human angle in stories, Mary’s writing is always engaging, insightful and informative.