Although we live in a world full of technological developments, where food is widely available and healthcare facilities are greatly advanced, the global population is generally not getting healthier and the number of cases of people suffering from chronic diseases is on the rise.
Chronic diseases are influenced by both internal and external risk factors. While the internal ones (such as gender, age and genes) are not greatly modifiable, the external factors (such as diet, physical activity and stress) are risk factors we can work on.
Following a balanced diet by making sure we include the main food groups and cover recommendations, such as the five-a-day, is a first step towards engaging in a healthy lifestyle. We may also step it up by becoming interested and involved in the origin of our foods. Where do they come from? How are they produced and made available for us? Why do we eat the foods that we eat? Are we selecting a particular dish because it is something we enjoy? Is it because it has a special meaning for us? Do we select food out of habit or convenience? In general, the more we are involved in all aspects of our food, the better. We are better able to ensure hygienic handing and to minimize nutrient loss, thus helping us reach an optimum diet.
In addition to favourable eating, physical activity must be a part of our daily to-do list. Several expert bodies recommend a minimum of 30 minutes of physical activity at least three times per week. We can keep active in several different ways, such as cycling to work, gardening, walking our dogs and by doing sports at the gym, on our own or by joining a team. The advantages of physical activity are several, including reaching and maintaining a target body weight, improving our blood flow, strengthening our lungs, muscles and bones as well as keeping flexible joints. Plus, when we exercise we release a fountain of feel-good chemical compounds in our body and promote mental well-being. Engaging in sports and other forms of physical activity also increase the opportunities to network, thus positively impacting our social health.
Another of the pillars that will help us build a healthy lifestyle is stress control. The way that we react to challenging situations and the extent to which we allow our lives to be affected influences our health. Dealing with stress differs from person to person. For some, this involves facing any situation straight on until it is resolved, while for others it means letting go and practising detachment. We may choose to engage in activities such as enjoying a soothing cup of tea, reading a book, going for a run, or talking to a friend. Connecting with other humans usually allows us to gain different perspectives on an issue and if that fails a friendly hug is usually a sure way to improve our mood.
Tied to stress control, in order to achieve a healthy lifestyle, our body and mind need to rest. A good night’s continuous and undisturbed sleep helps us regenerate damaged tissues. In addition, sleep is the time our mind uses to clear things up. Rest is necessary for our muscles, including our lungs and digestive tracts. Breathing exercises and periods of detoxification may also be recommendable. Techniques such as meditation and yoga can help rest our muscles and lungs. Fasting, when conducted in a planned and informed manner, gives a break to our ever-working digestive system.
These main pillars of favourable diets, physical activity, stress management and rest will help us get well on the way to a healthy lifestyle. Living in a way that increases and maintains our well being is not achievable as a quick-fix. It requires commitment and the incorporation of practices that are sustainable for each of us individually. However, making these changes does not need to become a huge burden; in fact, small steps are more likely to be successful. Here are some small steps to start you off on your way to a healthy lifestyle:
Chronic diseases are influenced by both internal and external risk factors. While the internal ones (such as gender, age and genes) are not greatly modifiable, the external factors (such as diet, physical activity and stress) are risk factors we can work on.
Following a balanced diet by making sure we include the main food groups and cover recommendations, such as the five-a-day, is a first step towards engaging in a healthy lifestyle. We may also step it up by becoming interested and involved in the origin of our foods. Where do they come from? How are they produced and made available for us? Why do we eat the foods that we eat? Are we selecting a particular dish because it is something we enjoy? Is it because it has a special meaning for us? Do we select food out of habit or convenience? In general, the more we are involved in all aspects of our food, the better. We are better able to ensure hygienic handing and to minimize nutrient loss, thus helping us reach an optimum diet.In addition to favourable eating, physical activity must be a part of our daily to-do list. Several expert bodies recommend a minimum of 30 minutes of physical activity at least three times per week. We can keep active in several different ways, such as cycling to work, gardening, walking our dogs and by doing sports at the gym, on our own or by joining a team. The advantages of physical activity are several, including reaching and maintaining a target body weight, improving our blood flow, strengthening our lungs, muscles and bones as well as keeping flexible joints. Plus, when we exercise we release a fountain of feel-good chemical compounds in our body and promote mental well-being. Engaging in sports and other forms of physical activity also increase the opportunities to network, thus positively impacting our social health.
Another of the pillars that will help us build a healthy lifestyle is stress control. The way that we react to challenging situations and the extent to which we allow our lives to be affected influences our health. Dealing with stress differs from person to person. For some, this involves facing any situation straight on until it is resolved, while for others it means letting go and practising detachment. We may choose to engage in activities such as enjoying a soothing cup of tea, reading a book, going for a run, or talking to a friend. Connecting with other humans usually allows us to gain different perspectives on an issue and if that fails a friendly hug is usually a sure way to improve our mood.
Tied to stress control, in order to achieve a healthy lifestyle, our body and mind need to rest. A good night’s continuous and undisturbed sleep helps us regenerate damaged tissues. In addition, sleep is the time our mind uses to clear things up. Rest is necessary for our muscles, including our lungs and digestive tracts. Breathing exercises and periods of detoxification may also be recommendable. Techniques such as meditation and yoga can help rest our muscles and lungs. Fasting, when conducted in a planned and informed manner, gives a break to our ever-working digestive system.These main pillars of favourable diets, physical activity, stress management and rest will help us get well on the way to a healthy lifestyle. Living in a way that increases and maintains our well being is not achievable as a quick-fix. It requires commitment and the incorporation of practices that are sustainable for each of us individually. However, making these changes does not need to become a huge burden; in fact, small steps are more likely to be successful. Here are some small steps to start you off on your way to a healthy lifestyle:
- Eat a healthy snack
- Invite a friend over for a slow cooked home meal
- Have breakfast
- Stand up and stretch
- Do 10 push-ups
- Go though some yoga postures
- Drink a glass of water
- Take three deep breaths
- Send a friendly email or letter to a friend
- Smile
This list will help you take the first step, so what can you do in 10 minutes? Plenty! Actively engaging on a healthy lifestyle begins in childhood and will carry benefits well into adulthood and old age. With healthy individuals we can aim to produce healthy communities.
Resource: leeds.ac.uk
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