02Jun/20

The Three Pillars Of A Healthy Lifestyle

As you may already know, the three pillars of a healthy lifestyle are food, physical exercise, and adequate rest. Of course, all this is linked to having a good state of health, although sometimes we forget that mental health is also of crucial importance in a healthy lifestyle.

The Diet

A Healthy diet is one that covers the vital needs of the human being without including foods that can be harmful to our body. Some tips for a balanced and healthy diet are:

  • Include five servings of fruits and vegetables (best if they are local and seasonal)
  • Eat blue fish twice a week
  • Restrict the consumption of red meat (veal) and choose to consume chicken, rabbit, or turkey instead.
  • Reduce animal protein by cereals and starches, which are rich in iron, calcium, folic acid, and vitamins.
  • Use olive oil sparingly
  • Opt for steaming, oven or griddle rather than frying with oil
  • Avoid pre-cooked food
  • Avoid ultra-processed foods

The Sport

Performing physical exercise is essential to contribute to the healthy lifestyle that we are referring to in the article. Exercising contributes, on the one hand, activating the circulation system to improve blood flow, blood pressure, and raising good cholesterol, making – as a general rule – lower the risks of cardiovascular problems. On the other hand, the venous circulation is also activated and favored, avoiding possible complications such as varicose veins, fluid retention, and more.

On the other hand, performing physical exercise favors improving flexibility and agility, maintaining muscle tone, and reducing tiredness and physical limitations in the future.

Rest

Another fundamental habit for a healthy lifestyle is rest, essential for the body to recover and recover the energy necessary to face the day today.

Sleeping for 7 or 8 hours is key to being 100%, and there are some tips that you can write down to promote adequate rest. Let’s go there!

    • Related to the previous point: do sports. But not at any time. The best hours to do it are first thing in the morning or first thing in the afternoon. Doing it at night before going to sleep will activate you and cause the opposite effect to that desired.
    • It has the mattress you need. The mattress is essential since it is where our body rests for a third of the day. Having one of quality and adapted to the needs of our body is key.
    • Follow a routine at bedtime: it doesn’t have to be at the same exact and fair time, but the more regularly you add to your schedules, the easier it will be to get adequate rest.
    • Avoid work and digital media from bed: social networks, mobile phones, television … and replace it with a good session of reading and/or relaxing music or meditation.
    • Avoid consuming caffeine or other stimulating beverages early in the afternoon.
    • Control of alcohol consumption during the day.
    • Avoid heavy dinners and do it at least 2 hours before going to bed.
  • Avoid drinking liquids at least one hour before going to bed in order not to have to get up at night to the bathroom.