When we talk about “healthy habits,” we are referring to those daily practices that have a significant impact on our overall health and well-being , and that can be sustained over time.
The change of year is the ideal time to adopt new habits that promote a healthier and more conscious life.
Pleasant physical activities or balanced nutrition and mental health care... every step we take towards a healthy lifestyle is important.
By introducing simple habits into your routine, such as taking long walks or eating more vegetables, you can improve your health. We explain the habits that the World Health Organization recommends for a healthy lifestyle.
Physical Activity
Exercise doesn't have to be a chore. Find a physical activity you enjoy , whether it's dance classes, swimming, cycling, going to the gym, yoga or walking/running outdoors. The key is to move regularly , which not only improves your fitness but also your mood and mental health.
It is important that you feel good about doing it, since it has been seen that habits that last over time tend to be those that generate pleasant sensations for people; otherwise, they will most likely be abandoned.
Keep in mind that regular physical activity helps reduce the risk of chronic diseases such as diabetes, certain types of cancer, cardiovascular diseases, etc. and also helps release endorphins, which produce a feeling of happiness.
Sleep at least 7 or 8 hours a day
Restful sleep is essential for physical and mental health. If you start sleeping more and better, you will notice various benefits in your daily life: a probable improvement in your mood, better physical performance if you do some sport, and intellectual performance at work, study and other cognitive activities.
It is very important to establish a routine in which sleep is regular: going to sleep and waking up at similar times. Also, avoiding screens a few hours before bedtime, creating a relaxing environment in your bedroom and avoiding stimulating foods after 6 p.m., such as coffee, black and green tea, etc.
Drink more water
Staying hydrated is essential for the optimal functioning of our body : there is water in each of our cells, as well as in the space between them. In turn, our brain needs to be hydrated to function properly.
Drinking enough water helps to improve energy, improve digestion and eliminate toxins.
Furthermore, if you do any sports activity, hydration will be key to optimizing performance.
Try to drink water before, during and after meals and exercise. If it's more accessible, get a convenient water bottle to always carry in your purse/backpack.
Eat more fruits and vegetables
Vegetables and fruits are essential in our diet to keep us healthy. They are a source of fiber, carbohydrates that provide quick energy, vitamins and water. In addition, incorporating a variety of these foods into our regular diet usually reduces the risk of chronic diseases and improves our overall health.
Don't limit yourself when it comes to thinking about your dishes: you can add fruit to salads, make smoothies with fruit and vegetables, complement your lunch and dinner dishes with a daily side dish of wok-cooked vegetables or in the format you prefer.
Eat more slowly
Taking the time to chew your food thoroughly not only improves digestion, but can also help regulate your appetite . By eating more slowly, you give your brain time to receive the satiety signal (mediated by a hormone: leptin), which can prevent overeating. Plus, chewing well can increase nutrient absorption and improve your experience by making it more pleasurable.
Reduce consumption of alcohol, tobacco and substances harmful to your health.
Limiting or eliminating the consumption of these substances is vital for your health and can improve cardiovascular and pulmonary function and reduce the risk of chronic diseases. In addition, if you exercise, you will see significant results in terms of sports performance or even in everyday tasks such as going up/down stairs.
Consumption of these types of substances must be measured, conscious and responsible, in order to properly care for one's health. Even if you only reduce consumption compared to what you normally consume, you will see results regarding the health of the liver and digestion in general, and there have even been improvements in the quantity and quality of sleep.
Reduce bad quality fats.
Choose healthy fats such as those found in olive oil, avocados, seeds, oily fish and nuts, and reduce trans and saturated fats found in ultra-processed foods, fried foods, butter and fatty meats.
Excessive consumption of saturated fats of animal origin and hydrogenated fats, in fried and processed products, is associated with increased cardiovascular risk and chronic low-grade inflammation, which is the prelude to the development of obesity.
Give yourself a moment every day just for you
Reading a book, enjoying the preparation of a delicious meal, listening to relaxing music, going out to watch the sunset or a moment of silence… taking time for yourself is essential to recharge your energy and maintain a healthy balance in life.
That pleasant “pause,” even if only for a few minutes a day, can help establish a more solid and stable personal foundation so that you can act more consciously throughout the day.
Reduce daily screen time
In our digital age, it is easy to fall into excessive screen time, which can negatively affect our eye health, overstimulate the nervous system, generate anxiety and stress, and affect the quality of sleep. It also takes away time from other activities that can contribute more to our health.
Setting limits on the use of electronic devices, especially before bed, can improve the quality and quantity of sleep and reduce eye fatigue . It is recommended to limit them to the shortest time possible, if necessary, to use hours of the day for work, and one hour only for leisure, social media or entertainment, etc.
Try meditating every morning and/or before bed.
Regular meditation practice offers numerous health benefits. It is related to: stress reduction, improved heart rate regulation, improved concentration and promoting a sense of inner peace/harmony, among others.
Meditation as a habit is extremely healthy for both the body and the mind. Practicing it every day, even for just a few minutes, can be a great positive change for your daily well-being.
Take care of your mental health
Mental health is just as important as physical health . Seeking professional support or exploring therapies focused on mental health can be a useful step to improve overall well-being. Even if you don't feel like you have a particular problem or issue to deal with, psychological therapy focused on mindfulness, for example, helps you learn to manage stress and improve your emotional management.
Good management of stress and emotions is an important area of health, which has positive repercussions on physical health, helping to prevent diseases caused by stress and anxiety.
https://www.vanguardia.com/entretenimiento/salud/un-2024-mas-saludable-asi-poder-aumentar-el-consumo-de-verduras-en-su-dieta-diaria-NM8349953
https://habitossaludablespro.com/12-habitos-para-una-vida-saludable-en-2024/
https://www.mapfre.com/actualidad/salud/habitos-saludables/
https://institutoeuropeo.es/articulos/insights/consejos-para-afrontar-el-2024-con-una-mente-y-cuerpo-sanos/
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