A healthy lifestyle is essential to safeguard your health and live better, and on this I think we all agree in theory, but in practice? In practice, to lead a healthy lifestyle you need to take on some good habits.
Are these good habits beneficial for both your physical health and your mental well-being, as well as having the ability to change the color and mood of your day, does it sound strange? Then you’re at that stage where you need to get rid of that thin veil of laziness that envelops you and change some traits of your lifestyle. At this point you have to figure out how to start taking on your healthy lifestyle. Are you ready?
Start with a good rich breakfast
The good morning can be seen from the morning is the perfect expression to use on this occasion. Who knows how many times they have told you that breakfast is the most important meal of the day. Choose the foods you like best and set the table as if you were preparing Sunday lunch.
The important thing to remember is that the ideal breakfast is composed of 60% carbohydrates, 20% fat and 20% protein: so you can indulge yourself with bread, croissants, toasts, cookies and baked goods in general, better if homemade and with whole wheat flour.
You can accompany everything with milk or yogurt, tea or coffee, good jams and fruit. However, we advise you to always be careful with added sugar. Obviously, the choice of calories to take and food to taste should also be made according to your diet, any allergies or prescriptions of your doctor.
Wake up at dawn? The important thing is to sleep 7 hours.
If you are a sleepyhead we are sorry to warn you that waking up early can put you in a good mood and benefit your health and the conduct of a healthy lifestyle.
You choose the time and set the alarm clock taking into account that the body and mind need 7 to 8 hours of sleep to get the best rest. It is not essential to wake up at dawn, but open your eyes and look out the window to see nature waking up is an experience that we highly recommend, try it and then you will tell us.
The amount of hours of sleep should therefore be between 7 and 8 hours, but this size varies depending on your age. For example, a child needs 16 to 18 hours of sleep, while an elderly person needs only 6 to 7 hours. In addition to the number of hours, it is important to monitor the quality of sleep, i.e. how many hours of essential sleep you can get. The essential sleep and other parameters to measure the quality of your sleep.
Exercise or physical activity for a reactive body
After your magnificent breakfast, the ideal would be a jog, a quick walk or light body exercises, or all three, why not! Exercise or early morning physical activity reactivates your metabolism and burns fat. Some people argue, especially in sports, that to burn fat better it is good practice to exercise on an empty stomach.
Obviously a constant exercise or regular physical activity are recommended not only in the early hours of the day but throughout your week, even on Saturday evening, as a replacement for dinner at the restaurant or aperitif, if you’re dying to move!
A glass of hot water? Yes, you read well…
This paragraph should be entitled “the discovery of hot water”, does it sound funny to you? Better that way, because drinking a couple of glasses of warm water in the morning as soon as you wake up has beneficial effects on our body, including the treatment of gastro-intestinal diseases and the prevention of diabetes.
Many people recommend drinking hot water and lemon, a natural alkalizing agent that, among other things, helps digestion, strengthens PH, helps weight loss, diuresis and has other beneficial effects on our lifestyle.
Lunch, snacks and a light dinner
For your healthy lifestyle we recommend that you eat lunch slowly and try to detach yourself from the things you are doing, “focusing” on what you are eating. Again we will not be the first to tell you that it is advisable to eat five times a day, having a snack between breakfast and lunch, and one between lunch and dinner. These light and low calorie snacks are useful to keep the metabolism running and to avoid a prolonged fasting, very harmful to our body.
It is highly recommended for a healthy lifestyle, having a light dinner, avoiding binge drinking and eating too heavy food before going to sleep. During the night our body requires less energy and therefore fewer calories. The light dinner allows you a good quality sleep, a very important factor for your healthy lifestyle.
Take care of yourself and control your values
Prevention is a key aspect of maintaining health for a long time. Yes, because knowing your state of health, even simply the values of blood pressure, cholesterol, sugar, triglycerides and generically blood, can help you to “adjust” your diet and lifestyle and prevent even important diseases.
To do this today there are a series of devices that make it very easy for you and help you to control your daily physical activity, even if not structured in a gym activity and your general values to report any abnormalities or – better – to make you immediately realize the benefit that a healthy lifestyle is bringing to your general state.
These devices – known as IHealth – are increasingly popular, usually work with the support of a smartphone, like the one you have in your hand, and are so simple that they can be used even by you that you have no specific medical knowledge.
Good mood = health
Maintaining a good mood and a positive approach to life may seem like nonsense to you, but it actually affects your lifestyle because it impacts your sleep hours, diet and motivation to exercise. In this case we recommend, or rather prescribe, a couple of good habits, assuming we are the doctors of your good mood.
Here they are, they may be useful to you:
We understand well that it is impossible to be always happy and with a smile with thirty-two teeth but … you must know that laughter reduces the presence of stress hormones in our body. So underneath with good humor! How to do it? Put your sense of humor into motion and even when you have one of those black days that seems to be happening to you, laugh it up, and… let us know how you feel afterwards.
- Be a possibilist
The English call it the can do attitude, which translates into the propensity to look for a solution for every problem you face. Surely not all problems will be solved perfectly, and at first you will have more difficulties but in the long run you will increase your ability to act on your reality and your self-esteem.