There is a lot of research and data around the world that proves the indisputable truth that
changing lifestyle habits can improve human health and reduce the risk of illness and prolong life. However, people often misunderstand healthy living and do not know how the different aspects of our physical and mental health are interrelated. Therefore, we turn to specialists for help.
How to define a healthy lifestyle
The World Health Organization (WHO) defines health as comprehensive physical, mental and social well-being. Thus, health has long been perceived not only as the absence of disease or disability. Like a healthy lifestyle, it is not only a way of life that reduces the risk of illness or premature death, but also helps us feel better physically and psychologically, to be more active, more satisfied with life and to succeed.
Human health consists of physical, emotional, social and spiritual health, which are very closely linked – better mental and social health leads to better emotional health, which in turn improves physical health. For example, physical and psychological fatigue or even exhaustion and stress have a negative impact on emotional health. Deteriorated emotional health leads to social problems, anger with those around them, and social health.
Need more examples? Nutrition, physical activity helps maintain an optimal body weight, so you feel better both physically and emotionally. The ability to manage stress helps to remain calm in a variety of situations, thus improving mental, social, and emotional and physical health.
Smoking and alcohol cessation also have a definite positive effect on health and reduce the risk of various diseases. Thus, all components of a healthy lifestyle and health in general are closely related to each other.
50 percent health is determined by lifestyle
Talking about a healthy lifestyle started when it was proven that a person’s health largely
depends on the person himself.
According to other specialists in the health promotion department and according to the WHO, lifestyle determines human health by as much as 50 percent. The rest consists of environmental (20%), genetic factors (20%) and only 10%. falls on personal health care (10%). Therefore, it only depends on our own behavior how we feel. Unfortunately, lifestyle-related diseases are currently prevalent in society.
“According to public health research, lifestyle-related chronic health disorders are becoming more common in modern society: diabetes, cardiovascular diseases, obesity, oncological diseases. It was found that chronic non-infectious diseases account for 71%. deaths in the world, and cardiovascular diseases are the main cause of mortality and morbidity in the Lithuanian population.
Basic principles of a healthy lifestyle
Obviously, if we want to stay out of these sad statistics, we must adhere to the principles of a healthy lifestyle. They are simple and have been discussed many times in public, but the specialists of the Vilnius Public Health Bureau have systematized them once again. Nutrition It is important to maintain an optimal body weight (BMI 18.5-25). Drink plenty of water daily (30 ml of water per kilogram of body weight). Consume less high energy foods, fast food, avoid sweet drinks.
Eat nutritious, varied, more often plant than animal foods on a regular basis. Eat as few
processed cereals as possible (bread, porridge, pasta, etc.) several times a day. Consume at least 400 g per day of various (preferably fresh) vegetables and fruits. Reduce fat intake; to replace animal fats high in saturated fatty acids with vegetable oils. Replace red meat (pork, beef, mutton) with white meat (poultry, rabbit), legumes, fish, avoid processed meat products. Consume skim milk and leaner dairy products (buttermilk, natural yogurt, sour milk, kefir, cottage cheese, cheese). Consume less salt. Quit alcohol and smoking.
General speaking, if you strive for a healthy day to day eating plan or If you would want to
reduce weight or continue fat reduction, select food products with the reduced rates of
day-by-day criteria in the fat and carbohydrate categories. You should use this as a overview of making sure you get enough vital nutrients without going overboard on carbohydrates and saturated fats.
Posted by: MJC