A well-being-oriented lifestyle is a complex of established practices whose effectiveness has been proven by numerous scientific studies. Nowadays, the concept of this lifestyle encompasses not only nutrition and sports but also aspects of sleep, mental state, and the elimination of harmful addictions. Diet Large-scale scientific studies confirm that the nature of the food consumed has a direct impact on the likelihood of developing cardiovascular diseases, type 2 diabetes, weight problems, and other metabolic disorders. The key principles here are generally universal and suitable for the majority of the population. Fundamentals of Proper Nutrition Minimize sugary drinks Sugar-sweetened beverages are the main source of so-called “added” sugar. Their regular consumption increases the probability of developing type 2 diabetes and heart disease, even in those with normal body weight. The most preferable choice is plain water. Nuts and seeds – daily These are exceptionally nutritious foods. They are rich in dietary fiber, healthy fats, plant-based protein, and essential minerals. Limit ultra-processed foods This category includes foods that have undergone deep technological processing and contain various additives, such as sausages, snacks (chips), fast food, sweets, and ready-made sauces. Constant consumption of such products is associated with an increased risk of developing chronic illnesses, including cancer. Obesity, heart attack, and depression: what else is dangerous about highly processed food Coffee – in moderation, not excluding Coffee is a good source of antioxidants. Within the framework of a healthy lifestyle, moderate consumption (up to 3–4 cups daily) is considered safe (except during pregnancy and when individual contraindications exist). Protection against cancer, dementia, and 4 more reasons to enjoy a cup of coffee right now Vegetables and fruits – daily diet This is the cornerstone of a balanced diet. Fruits, vegetables, and berries contain significant amounts of fiber, antioxidants, and minerals. According to WHO recommendations, the daily intake should be at least 400 grams of vegetables and fruits. Protein For a person leading a healthy lifestyle, the daily protein requirement is between 0.8 and 2.2 grams per kilogram of body weight (depending on activity level). Protein-rich foods (meat, eggs, dairy products) help increase calorie expenditure and maintain a feeling of fullness longer. Increase your intake of fatty fish Types such as salmon, mackerel, and sardines are valuable sources of Omega-3 fatty acids, which have an anti-inflammatory effect. Regularly including fish in the diet is associated with a lower probability of developing dementia and cardiovascular diseases. Scientists named seven compelling reasons to add fish to your menu The Role of Water, Micronutrients, and Macronutrients An adult needs to consume between 1.5 and 2 liters of fluid per day. During intense workouts, this volume may need to be increased (due to moisture loss through sweat). It is important to consider that this includes not only drinking water but also moisture from soups, as well as from fruits and vegetables. Minerals are also critical for maintaining health. Iron, magnesium, zinc, calcium, iodine, and potassium ensure the normal functioning of the nervous system, muscle tissue, heart, and immune system. Their deficiency often masquerades as chronic fatigue, decreased productivity, and sleep problems. As a rule, a varied diet can provide the body with all necessary elements. Physical Activity According to WHO guidelines, the adult population needs a minimum of 150 minutes of moderate or 75 minutes of vigorous physical activity weekly. Such activity reliably reduces overall mortality and the risks of developing chronic diseases. The most beneficial forms of physical activity recognized are brisk walking, swimming, cycling, and strength training. Yoga, swimming, or walking – which fitness is optimal after the age of 50 Healthy Sleep An adult requires 7 to 9 hours of sleep per day. Sleep deprivation or an irregular sleep schedule increases the likelihood of developing chronic illnesses, impairs cognitive abilities, and contributes to the development of depressive states. The following basic recommendations exist for improving sleep quality: limit the use of electronic devices 1–2 hours before bedtime; try to go to bed and wake up at a set time; maintain a cool temperature in the bedroom (18–20 °C); avoid heavy and large meals before bedtime; give up caffeine in the afternoon. How to fall asleep instantly: 5 proven techniques Mental Health Studies show that prolonged stress: provokes sleep disturbances, weakens immune defense, increases the risk of cardiovascular pathologies. Therefore, recommendations for maintaining health invariably include stress management techniques, such as: regular exercise, breathing techniques, meditation practices, participation in retreats. Harmful Habits Smoking greatly increases the probability of developing cancer, heart and vascular diseases, as well as chronic lung diseases. Alcohol consumption is associated with an increased risk of liver disease, some forms of cancer, and sleep cycle disturbances. Quitting harmful addictions independently is often fraught with great difficulty. In some cases, professional help from a specialist—a narcologist or psychotherapist—is required. Hygiene and Social Connections Adhering to handwashing rules, oral care, and timely toothbrush replacement—all these measures reduce the likelihood of contracting infections and inflammatory processes. Social involvement also affects the overall quality of life. Scientific data indicates that strong connections with others (communication with family, friends) help reduce stress levels, improve cognitive functions, and prolong lifespan. The Main Conclusion A lifestyle conducive to well-being is a system of practices that is only effective when applied together: a balanced diet, regular physical activity, quality nightly rest, reduced stress load, and the abandonment of harmful habits. Following these guidelines significantly minimizes the probability of chronic diseases and improves overall quality of life.
About the Author
