🥗Rules for a healthy way of life, keeping fit, diseases

Living a Healthy Lifestyle: The Key to a Happier and Longer Life

In today's fast-paced world, maintaining a healthy lifestyle has become more important than ever.
With the rise of sedentary jobs, processed foods and technological advances that encourage a
sedentary lifestyle, it is imperative to prioritize our health and well-being. A healthy lifestyle includes
various aspects, including physical activity, a balanced diet, stress management and adequate sleep.
By adopting and maintaining a healthy lifestyle, people can improve their overall quality of life,
prevent chronic diseases and increase their life expectancy.

A healthy lifestyle involves a lot of things under it, including being happy, and thinking positively.
When we do all the necessary elements to have a healthy lifestyle, our lives are going on the right
path. Living a healthy life is vital for you to be happy and feel good in your present life and for the
future. Once you choose to live a healthy life, it lasts all your life. It not only helps you live longer but
also better and less prone to sickness and diseases. A healthy lifestyle is the kind of lifestyle that we
should all strive for.

Rules for a healthy way of life:

Proper nutrition helps keep energy levels up and protects against many age-related illnesses and
diseases like heart disease, cancer, and diabetes.

At the most basic level, nutrition is about eating a regular, balanced diet. Good nutrition helps fuel
your body. The foods you eat, supply the nutrients your body, needs to maintain your brain, muscle,
bone, nerves, skin, blood circulation, and immune system.

A balanced diet supplies the nutrients your body needs to work effectively. Without balanced
nutrition, your body is more prone to infection, fatigue, and low performance.
Children who don’t get enough healthy foods may face growth and developmental problems, poor
academic performance, and frequent infections.
They can also develop unhealthy eating habits that may persist into adulthood.

A well-balanced diet provides all of the:

energy you need to keep active throughout the day; nutrients you need for growth and repair, helping
you to stay strong and healthy.

A healthy, balanced diet will usually include:

vitamins, minerals, and antioxidants;
protein;
healthy-fats.

A balanced diet will include a variety of foods:

fruits; vegetables; grains; dairy; protein foods.

Examples of protein foods include meat, eggs, fish, beans, nuts.

A healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of
heart disease by maintaining blood pressure and cholesterol levels.
High blood pressure and cholesterol can be a symptom of too much salt and saturated fats in your
diet.
Eating a portion of oily fish – such as salmon and trout – each week can also help to lower your risk of
developing heart disease. The high levels of omega-3 fatty acids in oily fish are good for heart health.

A diet rich in calcium keeps your teeth and bones strong and can help to slow bone loss (osteoporosis)
associated with getting older.
Good sources of calcium include:
milk, cheese and other dairy foods;
green leafy vegetables, such as broccoli, cabbage;
plant-based drinks with added calcium;
nuts;
bread and anything made with fortified flour;
fish where you eat the bones, such as sardines and pilchards;

As vitamin D helps your body absorb calcium, make sure you get outside (your body gets vitamin D
from the sun) and have plenty of foods containing vitamin D in your diet – such as oily fish and
fortified cereals.

People who follow a vegan diet will focus entirely on plant-based foods. They won’t eat meat, fish, or
dairy, but their diet will include other items that provide similar nutrients.
Tofu and beans, for example, are plant-based sources of protein. Some people are intolerant of dairy
but can still build a balanced diet by choosing a variety of nutrient-rich replacements.

People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many
people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.

Foods to avoid or limit on a healthy diet include:

highly processed foods;
added sugar and salt;
processed meat;
alcohol.

What’s healthy for one person may not be suitable for another.
Whole wheat flour can be a healthy ingredient for many people but isn’t suitable for those with a
gluten intolerance, for example.

Fruits are nutritious, they make a tasty snack or dessert, and they can satisfy a sweet tooth.
Local fruits that are in season are fresher and provide more nutrients than imported fruits.
Fruits are high in sugar, but this sugar is natural. Unlike candies and many sweet desserts, fruits also
provide fiber and other nutrients. This means they’re less likely to cause a sugar spike and they’ll
boost the body’s supply of essential vitamins, minerals, and antioxidants.

Vegetables are a key source of essential vitamins, minerals, and antioxidants. Eat a variety of
vegetables with different colors for a full range of nutrients.
Dark, leafy greens are an excellent source of many nutrients. They include:
spinach; kale; green beans; broccoli.

Local, seasonal vegetables are often reasonable in price and easy to prepare. You can use them:
as a side dish;
roasted in a tray with a splash of olive oil;
as the base in soups and pasta dishes;
as a salad;
in juices and smoothies.

Meats and beans are primary sources of protein, which is essential for wound healing and muscle
maintenance and development, among other functions.

Healthy animal-based options include:

red meats, such as beef and mutton;
poultry, such as chicken and turkey;
fish, including salmon, sardines, and other oily fish.
Processed meats may increase the risk of cancer and other diseases. Fresh, unprocessed meat is the
best option.

Nuts, beans, and soy products are good sources of protein, fiber, and other nutrients.

Fat is essential for energy and cell health, but too much fat can increase calories above what the body
needs and may lead to weight gain.

Fats to love: vegetable oils and fish oils.

Fats to limit: butter, cheese, and heavy cream.
Fats to lose: trans fats, used in many processed and premade foods.

A healthy diet combines all the nutrients and food groups mentioned earlier.

Keeping fit is essential for maintaining good health and overall well-being. Regular exercise and
physical activity play a crucial role in improving cardiovascular health, building strength and
endurance and managing weight.

Regular exercise has numerous benefits for the body and mind. It helps to strengthen the heart and
improve cardiovascular health by increasing blood circulation and reducing the risk of heart disease.
Exercise also helps to build and maintain strong muscles and bones, which is particularly important as
we age. It can help to prevent osteoporosis and reduce the risk of falls and fractures.

In addition to the physical benefits, exercise has a positive impact on mental health. It releases
endorphins, which are natural mood boosters, and can help to reduce symptoms of depression and
anxiety. Regular exercise also improves sleep quality, increases energy levels, and enhances cognitive
function.

Let's explore some tips on how to incorporate exercise into your daily routine:

(first you need to set goals)

1. Set Goals: Start by setting realistic and achievable fitness goals. Whether it's running a 5 kilometres,
losing weight, or simply improving overall fitness, having a goal will help to keep you motivated and
focused.

2. Find Activities You Enjoy: Choose activities that you enjoy and that fit into your lifestyle. This could
be anything from walking, swimming, cycling, dancing, or playing a sport. When you enjoy what you
do, you're more likely to continue doing it.

3. Make It a Habit: Schedule exercise into your daily routine. Set aside a specific time for physical
activity and make it an integral part of your day.

4. Start Slowly: If you're new to exercise or haven't been active for a while, start slowly and gradually
increase the intensity and duration of your workouts. This will help to prevent injuries and allow your
body to adapt to the new demands.

5. Mix It Up: Variety is key to staying motivated and preventing boredom. Try different types of
exercises and activities to keep things interesting. This could include a combination of cardio, strength
training, flexibility, and balance exercises.

6. Find a Workout Buddy: Exercising with a friend or family member can make it more enjoyable and
help to keep you accountable. You can motivate and support each other, and it can also make the
time go faster.

7. Set Realistic Expectations: It's important to set realistic expectations and not compare yourself to
others. Everyone's fitness journey is unique, and progress may be slow at times. Focus on your own
progress and celebrate small victories along the way.
8. Listen to Your Body: Pay attention to how your body feels during and after exercise. If you
experience pain or discomfort, it's important to rest and seek medical advice if necessary. Force
yourself, but also know your limits and give yourself time to recover.

9. Stay Hydrated: Drink plenty of water before, during, and after exercise to stay hydrated.
Dehydration can affect performance and increase the risk of injury.

10. Fuel Your Body: Fueling your body with nutritious foods will provide the energy needed for
exercise and aid in recovery.

11. Get Enough Rest: Rest and recovery are just as important as exercise itself. Allow your body time
to rest and repair between workouts. Aim for 7-9 hours of quality sleep each night to support overall
health and recovery.

12. Be consistent. Consistency is the key to staying in shape. Aim for at least 150 minutes of
moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, as well as
strength training at least twice a week.

Keeping fit is essential for maintaining good health and overall well-being. Regular exercise and
physical activity have numerous benefits for the body and mind. By setting goals, finding activities you
enjoy, making exercise a habit, listening to your body, staying hydrated, getting enough rest, and
staying consistent, you can enable exercise into your daily routine and reap the benefits of a healthy
lifestyle.

One in three children aged 12-15 are either overweight, and this means that they are at risk of
developing health conditions that can make them feel bad, develop serious problems like diabetes
and heart disease and even have shorter lives. This is worrying, but you can easily help yourself just by
getting enough exercise, and eating healthily.

If you feel anxious or afraid that you are not good enough to start exercising, then know this:
Nobody starts out as an expert - and everyone can get better over time.
Get the right clothes or equipment - it makes a real difference.
Take advantage of help on offer, like classes, coaches or personal trainers, they can help you build
your skills.
Don't be embarrassed, you have as much right to be there as anyone else.

For some people starting in a small class or even at home can make all the difference. There are lots
of exercises you can do at home, using videos, for free, as well as small classes that help you try out
different things.

Combined with healthy eating, it can also make you feel more energetic and fit, and help you find the
energy to do your work and study.

In today's fast-paced world, stress has become a common part of our lives. However, chronic stress
can have detrimental effects on our physical and mental health. Therefore, it is important to adopt
effective stress management techniques. Engaging in activities such as yoga, meditation, deep
breathing exercises, or pursuing hobbies can help reduce stress levels. Additionally, maintaining a
healthy work-life balance, setting realistic goals, and seeking support from friends and family can also
help reduce stress. It's important to remember that everyone deals with stress differently, so it's
important to find what works best for you.

A good night’s sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise
performance and brain function.

In contrast, good sleep can help you eat less, exercise better, and be healthier.
In fact, many people regularly get poor sleep.
If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most
important things you can do.

Many people believe that the bedroom environment and its setup are key factors in getting a good
night’s sleep.
These factors include temperature, noise, external lights, and furniture arrangement.

To optimize your bedroom environment, try to minimize external light and noise to get better sleep.
Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.

Body and bedroom temperature can also profoundly affect sleep quality.
During the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too
warm.

Around 20°C (celsius) seems to be a comfortable temperature for most people, although it depends
on your preferences and habits.

Eating late at night may negatively affect your sleep quality. Eating a large meal before bed can lead
to poor sleep and hormone disruption.

Diseases:

Anaemia is when you don’t have enough red blood cells or haemoglobin. Red blood cells and
haemoglobin, the molecule in red blood cells that makes them red, are important because they carry
oxygen from the lungs around the body. It’s important to find and treat the cause of the anaemia to
prevent it coming back, as well as the anaemia itself.

If you have anaemia, you may experience a range of symptoms, including:

weakness;
a fast heartbeat;
headaches;
shortness of breath, even when doing things you could usually do easily.

You may also look pale and have cold feet or hands.

Iron-deficiency anaemia is the most common form of anaemia. It happens when you don’t eat or
absorb enough iron in your diet, or if you experience blood loss.

Pernicious and B12 deficiency anaemias are due to a lack of vitamin B12, which is needed to make
healthy red blood cells. They can occur if you don’t eat enough foods containing vitamin B12, or if you
have a medical problem that stops you absorbing vitamin B12 from foods.

The term “heart disease” refers to several types of heart conditions. The most common type of heart
disease is «coronary artery disease», which affects the blood flow to the heart. Decreased blood flow
can cause a heart attack.

Sometimes heart disease may be “silent” and not diagnosed until a person experiences signs or
symptoms of a heart attack, heart failure, or an arrhythmia. When these events happen, symptoms
may include:
Heart attack: Chest pain or discomfort, upper back or neck pain, indigestion, heartburn, nausea,
extreme fatigue, upper body discomfort, dizziness, and shortness of breath.
Arrhythmia: Fluttering feelings in the chest.
Heart failure: Shortness of breath, fatigue, or swelling of the feet, ankles, legs, abdomen, or neck
veins.
High blood pressure, high blood cholesterol, and smoking are key risk factors for heart disease.

Several other medical conditions and lifestyle choices can also put people at a higher risk for heart
disease, including:
Diabetes;
Overweight and obesity;
Unhealthy diet;
Physical inactivity;
Excessive alcohol use.

Stomach cancer, which is also called gastric cancer, is a growth of cells that starts in the stomach.

Stomach cancer mostly affects older people - two-thirds of people who have it are over age 65. Your
risk of getting it is also higher if you:
Have had stomach inflammation;
Are a man;
Eat lots of salted, smoked, or pickled foods;
Smoke cigarettes;
Have a family history of stomach cancer.

It is hard to diagnose stomach cancer in its early stages. Indigestion and stomach discomfort can be
symptoms of early cancer, but other problems can cause the same symptoms.

Because it is often found late, it can be hard to treat stomach cancer. Treatment options include
surgery, chemotherapy, radiation or a combination.

Osteopaenia is the medical name for bone density that is lower than normal.

If you have low bone density, your bones are more fragile, so it can be easier for you to break a bone
if you have an accident.

Most people find their bone density decreases as they get older.

Lifestyle factors that can put you at risk of osteopaenia include:

not getting enough calcium or vitamin D;
being overweight or underweight;
not getting enough exercise or excessive exercise;
smoking;
drinking large amounts of alcohol.

Osteopaenia doesn't cause any symptoms. You might only find out that you have it if you break a
bone. This could happen after a small accident, like a knock or a slip.

Kidney cancer is also called renal cancer. It is one of the ten most common cancers in adults.

Kidney cancer is a type of cancer that starts in the kidney. Cancer starts when cells in the body begin
to grow out of control.

The kidneys are a pair of bean-shaped organs, each about the size of a fist. They are attached to the
upper back wall of the abdomen and protected by the lower rib cage. One kidney is just to the left
and the other just to the right of the backbone.

The kidneys’ main job is to remove excess water, salt, and waste products from blood coming in from
the renal arteries.

The causes of kidney cancer are not known, but factors that put some people at higher risk are:
smoking – smokers have almost twice the risk of developing kidney cancer as nonsmokers;
a family history of kidney cancer;
being overweight or obese;
high blood pressure;
having advanced kidney disease;
being male - men are more likely to develop kidney cancer.

In conclusion, adopting a healthy lifestyle is crucial for maintaining optimal physical and mental
health. Regular physical activity, balanced nutrition, stress management, and adequate sleep are key
components of a healthy lifestyle. By incorporating these habits into our daily lives, we can improve
our overall well-being, prevent chronic diseases, and increase our life expectancy.