Research shows healthy living involves a combination of balanced nutrition, regular physical activity, sufficient sleep, and avoiding harmful substances like tobacco and excessive alcohol, which significantly lowers the risk of chronic diseases and increases life expectancy. Adopting these habits is also strongly linked to improved mental health and a higher quality of life.
Physical activity and healthy weight
-
Regular exercise is crucial for both physical and mental well-being.
-
Physical inactivity is a leading risk factor for noncommunicable diseases, and active people have a lower risk of death.
-
Benefits of regular activity include improved cardiovascular health, bone health, cognitive function, and mental health.
-
Maintaining a healthy body weight is linked to longer life expectancy.
Diet and nutrition
-
A balanced diet with fruits, vegetables, whole grains, lean proteins, and healthy fats is essential.
-
A healthy diet helps protect against malnutrition and noncommunicable diseases like heart disease, stroke, and cancer.
-
Limit unhealthy components: Reduce intake of saturated and trans fats, free sugars, and processed foods.
-
The World Health Organization (WHO) recommends that total fat intake should not exceed 30% of total energy, with saturated and trans fats being even lower.
Mental and social well-being
-
A healthier lifestyle is associated with better mental health outcomes, including lower rates of psychological distress and depression.
-
Stress management techniques are important.
-
Adequate sleep is a fundamental part of a healthy life, with sleep disorders having significant health consequences.
-
Social connections and engaging in social activities contribute to well-being.
Other key factors
-
Avoid smoking tobacco, which is a major factor for increased mortality risk.
-
Limit alcohol intake to avoid the negative health impacts of excessive consumption.
-
Practice good hygiene.
-
Get regular health checkups.
MBH/AB