Some effective keys to maintaining good health
According
to medical experts, the key to good health lies in a balanced life thanks to
adequate nutrition, sufficient rest, and regular exercise to counteract the
sedentary lifestyle, so common in modern societies.
If in previous editions, we studied the correlation between sport and business, or we focused on the specific recommendation to practice Crossfit, a sport currently fashionable among executives, this time our intention is to share the keys that will help us to have a healthy diet and balanced.
All the advice that we share below comes from the specialists associated with our 'Premium Advance Medical' medical service, to which our clients and their families have exclusive access, with an expert medical care service around the world.
The effective keys to good health:
1. WATCH YOUR DIET
Limit the consumption of sugars and salt in your diet, according to the WHO, reducing only 5% of the consumption of sugars in our diet would have benefits on our health.
Take a liking to the kitchen: when you don't know how to cook, you tend to throw out more pre-cooked or frozen dishes that don't always have the same properties.
It is not necessary to do a Masterchef, there are many ways to prepare food, grilled, steamed, baked, etc.
To have a healthy diet, it is important to choose the raw materials well: fruits, vegetables, fresh vegetables, cereals (better if they are whole), legumes, fish, and white meats -above the red ones-, nuts, olive oil, and other vegetables (except palm). Likewise, it is recommended to prioritize the healthiest cooking methods that better maintain the nutritional value of the food: oven, iron, steam, wok ... and leave the fried and battered ones for very specific occasions.
2. FIVE MEALS A DAY
Nutrition experts agree that to the three main meals it is convenient to add two lighter ones (during the morning and in the afternoon) to complete and distribute the daily calories more gradually. This means, therefore, eating five meals a day at intervals of three or four hours, instead of three larger ones. In this way, stable sugar levels are maintained, digestions are better and the next meal is not so hungry.
Of course, the quality of the snacks is important: fresh fruit, yogurt, or skimmed dairy ... instead of fried and sweet snacks.
3. HEALTHIER FATS
As
far as fat consumption is concerned, it is not about eliminating them, but
about choosing the most beneficial ones and taking them in the recommended
doses, since we need them. We will choose those of vegetable origin (with the exception of palm oil), such as olive oil, compared to those of animal origin
(saturated), present in meats, sausages, industrial pastries, fatty cheeses,
butter...
4. BEWARE OF THE SALT!
Avoid
over-salting food and try not to bring the salt shaker to the table. An alternative is to season foods with lemon, spices, aromatic herbs, vinegar,
etc. In addition, there are many foods that contain a lot of salt without our
being aware of it: cheese, bread, precooked foods ... In case of having to
control the salt in the diet (such as in case of hypertension or other diseases
that require it), It is important to pay attention to these foods, as well as
the sauces that we usually add to season dishes, and use them in moderate
quantities.
5. GET REGULAR CHECK-UPS.
Simple tests such as analysis, taking blood pressure or gynecological examinations are essential for the prevention of diseases.
6. DO PHYSICAL EXERCISES WHENEVER YOU CAN
Physical
activity is essential for a healthy life. The life that most of us lead is
eminently sedentary, so we must find time to devote to physical exercise since
the sport is beneficial for the heart, respiratory system, locomotor system,
and emotional well-being.
It is essential that sport be part of our lives from an early age as this will make it easier to maintain this habit into adulthood. The ideal would be to do a daily physical activity of about 30 minutes.
Aerobic activities (swimming, running, cycling, rowing) should be done about three times a week for about 20 minutes each time. Anaerobic exercises, such as bodybuilding, are recommended with a frequency of two or three times a week.
In lifestyle, we will also change some habits to enhance our fitness, like climbing the steps rather than taking the elevator, or trying to steer to the closest places without using any means of transport. Likewise, if our job involves spending many hours sitting or in the same position, it is advisable to spend a few minutes every hour doing small stretches and relaxing the muscles so as not to overload muscles and joints.4. Control your stress levels
Work, family life, facing everyday situations generate an over-effort on a physical and mental level. They make us be in a continuous state of alert that exhausts our defenses and undermines us both mentally and physically.
Each person can have their own remedy to reduce their stress levels. There are people who find it useful to read, others to paint, there are people who do meditation, others who use the physical exercise.
We encourage you to find that activity that comforts you and helps you find yourself.
7. GET IN GOOD MENTAL HEALTH
We
cannot forget about our mental health as a fundamental part of our state of
health.
Stress, anxiety or depression can alter our mental state, affecting our well-being and quality of life.
Exercising our mind is just as important as exercising our body. Doing reading and logic exercises, memory games and comprehension are tools that we can use in a simple way. They will help us prevent degenerative diseases such as Alzheimer's.
8. AVOID RISK FACTORS
A number of factors that increase the likelihood of illness or injury need to be taken into account and monitored.
Tobacco, alcohol, hypertension, obesity are some of the main factors observed in our closest reality. It is in our power to control them since they are modifiable factors and therefore susceptible to preventive actions.
9. LESS SUPERFLUOUS PRODUCTS AND SUGAR
We use more than we should foods that, from a nutritional point of view, contribute very little. This is the case of soft drinks composed mostly of water, additives, and sugars, which translates into an increase in calories but with little nutritional value. We also abuse pastries, totally expendable, rich in saturated fat and sugar. An excess of sugar can promote overweight so it is a question of limiting the consumption of cakes, chocolate, soft drinks (we will opt for their light version), as they have a high caloric density.
Finally, it is worth mentioning the pre-cooked products that, although they can be a good option at specific times, usually contain high doses of salt, fat, and additives. Therefore, it is better to moderate your consumption.
10. HAVE HAPPY DREAMS
Considering
that we spend a third of our lives sleeping, we can understand the importance
it has in our lives. Sleep is a vital function that regulates us, repairs us,
and prepares us for the next day.
Some of the recommendations that we can follow are to maintain routines and schedules at bedtime, reduce the consumption of caffeinated beverages, and maintain a good rest area without distractions such as mobile phones or television.
11. ENJOY YOUR LEISURE AND FREE TIME
Our
working hours are getting longer and longer, our vacations are often shortened
due to lack of time and money. It is essential that there is a balance between
work and activities that distract us, relax us and reward us on a mental and
physical level.
The benefits of leisure have a positive impact on both the person and their closest environment.
Activities such as traveling, reading, being in contact with nature, or simply doing nothing will give us a pause and energy to continue with our activities.
12. TAKE CARE OF YOUR SOCIAL RELATIONSHIPS
We are social animals, who do not live in isolation, but in family and society.
Recent studies indicate that having satisfactory social relationships are as important to life expectancy as not smoking.
Being part of a social network, not referring to technological ones, gives individuals significant roles that increase their esteem and give purpose to their lives, according to studies from the University of North Carolina.
For them, it is necessary to promote social relationships and give us time to share our time with family and friends.
13. MORE WATER
Our body needs water and that is why it is important to provide it throughout the
day, at the rate of about eight glasses a day. In addition to water alone, we
can achieve this contribution with infusions, juices, and natural broths.
14. RESPONSIBLE PURCHASE
Shopping is key in a healthy diet because the content of our daily menus will depend on what reaches our kitchen. Therefore, planning the purchase is key, as well as the menus; In both cases, improvisation ends up giving rise to less balanced and surely more energetic meals.
15. HAVE A POSITIVE ATTITUDE TOWARDS LIFE.
It is said that the seed of our words and our actions are our thoughts.
Positive thoughts have a satisfying effect, they give us vigor and the people around us are infected by them.
A positive attitude will project you a more satisfied, confident, and confident image of yourself.
Although it is difficult to stay positive today with all the negative news that surrounds us, we can always focus on the positive we have.
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