Lifestyle Write For Us – Healthy lifestyles: Consume fruits and vegetables daily. A habit behaviour that is systematically repeated regularly; they are part of the lifestyle. These are learned over time and are incorporated into everyday life to the point where they are carried out unconsciously (1).
To lead healthy lifestyles, it is essential to have habits that help us obtain and maintain them. A healthy life means performing adequately in daily activities, having enough energy, and being the best version of ourselves. Therefore, these habits must go in the same direction to make all this possible. On the one hand, fruits and vegetables have a high content of vitamins and minerals, so consuming them daily helps us maintain the necessary levels in our bodies. They contain many essential nutrients for our body, usually not consumed in the amounts required to maintain their optimal levels, such as potassium, fibre, vitamin C and folate.
On the other hand, they are also usually low in fat, sodium, and calories; Therefore, their consumption helps to have adequate control of calories (2).
Therefore, a diet high in fruits and vegetables helps improve blood pressure levels, prevent some types of cancer, prevent cerebrovascular events, and positively affect blood sugar levels (3).
A meta-analysis with 469,551 participants found that high consumption of fruits and vegetables is related to a decreased risk of death from cardiovascular disease (4).
2. Healthy lifestyles: Avoid processed foods
In the first place, processed foods have been altered in some way at the time of their preparation; most of these are in frozen, canned, dried or cooked presentations.
Secondly, it must taken into account that processed products do not mean that they are unhealthy since some foods need to go through specific processes to be consumed safely; however, they usually have a high sodium content. , sugar and unhealthy fats (5,6).
In addition, some levels are assigned to foods to differentiate them depending on their degree of processing (6). One of the classifications is the “NOVA” categorisation of food groups and products.
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This classification divides foods into four different groups, conforming as follows:
- Group 1: unprocessed or minimally processed foods
- Group 2: culinary ingredients which come directly from group 1 foods
- Group 3: processed foods that carry a specific process to increase durability; these already contain additives
- Group 4: ultra-processed foods that already contain ingredients produced by the industry, and their production requires multiple chemical substances and machinery (7).
3. Healthy lifestyles: Avoid trans fats
First, trans fats are those that, when processed from liquid oil,s become solid fats. These found in fried, packaged, or processed foods, the most common being butter and margarine. These fats are harmful to the body,y and the body does not get any benefit from them. When consuming them in high quantities or frequently, health is affected.
Consequently, trans fats increase the risk of cardiovascular diseases by increasing LDL cholesterol and reducing HDL cholesterol, leading to weight gain and an increased risk of diabetes (8,9).
4. Healthy lifestyles: Consume foods high in fibre
Fibre a type of carbohydrate which is not digested by the body. The consumption of this helps to improve the use of sugar, improving its levels in the blood, improving digestion and controlling hunger (10).
Likewise, there are two types of dietary fibre, so fibre and insoluble. Soluble fibre is ofibreadissolvesand forms a gelatinous material; it helps; lowers cholesterol and glucose levels in the blood; This is found in oats, beans, apples, citrus fruits and barley.
On the other hand, insoluble fibre helps the digestive system to move, form, and consistency of faeces; this is the recommended one to consume when you have constipation problems. This fibre can be found in wheat, vegetables, flaxseed, and potatoes (10,11).
5. Healthy lifestyles: Eating a rainbow at every meal
Without a doubt, it is essential to consume multi-coloured foods at all of our meals. In this way, we are trying to consume different nutrients necessary for our bodies.
Fruits and potatoes get their colour from the phytochemicals they contain; these natural compounds give them different colours and nutrients. It is essential to consume fruits and vegetables of different colours to obtain the benefits of each (12).
6. Healthy lifestyles: Eat red meat no more than two times a week
Meats are classified as white or red depending on the myoglobin-containing animal muscles of the animal from which it comes. Myoglobin the protein responsible for producing the red colour in meat when it exposed to oxygen. Red meat comes from pork, lamb, beef, or cow (13).
In addition, it’s recommended that red meat consumption be limited to 1 or 2 servings a week, and people with heart disease or high cholesterol are advised to limit it even more. This contains many beneficial nutrients for the body as it is a food with high B vitamin, zinc and protein content.
However, the recommendation for its limited consumption is because high consumption has associated with high cholesterol and the development of intestinal cancer (14,15).
7. Healthy lifestyles: Drink pure water every day
The body composed of 50% to 70% water, so it depends on it to survive. Every cell needs it to do its job correctly. Water helps regulate body temperature, protect tissues, lubricate and cushion joints, and eliminate waste through urine and sweat (16).
Therefore, having an adequate intake of water is beneficial for the body’s overall health. Consuming water prevents dehydration which brings consequences such as constipation, kidney stones or heat stroke (17).
The exact recommendation of how much pure water should be consumed has studied over the years, indicating the same amount is complicated since it depends on many factors such as age, sex, health, the temperature in which you live, and level of physical activity. Etc.… Most recommendations based on a request for total fluids that should be ingested, which is 3.7 litres for men and 2.7 litres for women.
These recommendations include fluids obtained from food and all types of beverages. To maintain a healthy body, you must consume pure water daily; general advice is eight glasses daily. However, this may vary depending on the conditions (16).
8. Healthy lifestyles: Perform physical activity daily
Physical activity comprises the movements of the body that activate the muscles and increase the energy requbody’s energy requirements, anything from a walk to an hour in the gym. However, this increase must be progressive to avoid injuries and obtain better benefits.
According to the American Connotation of Health and Human Services, physical activity recommended for everyone over three years of age since it improves the quality of life in general (18).
Some of the benefits of physical activity are; strengthening heart, lung, bone and muscle function. It also helps to maintain a healthy weight, get, and if it is necessary to lose weight, it is no key to achieving it. On the other hand, positive effects on mental health have also seen.
In addition, one of the general recommendations is to perform at least 150 minutes of physical activity a week. However, this varies depending on the age and needs of each person and the type of activity recommended (18,19).
9. Healthy lifestyles: Break the sedentary lifestyle at every hour of the day
Many times in office work, students or those activities that require sitting for a long time, hours go by and without realising it, we devote a lot of time to this position. Being repetitive and creating a sedentary lifestyle is detrimental to posture, muscles and even psychological speaking.
So, a sedentary lifestyle has health consequences such as weight gain, changes in blood tests, and decreased bone density, among others (20).
For this reason, it’s recommended that every hour of the day, if you being sedentary take active break of 5 to 10 minutes to get up from where you are working or studying and walk or stretch. This has shown to reduce symptoms of depression and anxiety, improve bone health, and reduce stress (21,22).
10. Healthy lifestyles: Sleep 7-8 hours a day
Last but not least, sleep is one of the most influential aspects of human health; it is an essential body need, like eating or breathing. Often this not given the importance it deserves and has many health consequences.
Likewise, sleep is not only a stage of rest for the body, during which hormonal, metabolic processes of recovery and growth essential for life also occur. When talking about sleep, it is not just looking for 7 or 8 hours of rest; it is looking for hours of good quality sleep; in this way, the body processes take place effectively, and you have a proper rest.
Good sleep habits give you a better mood, less stress, better concentration and, therefore a b, better quality of life. The recommendations for hours vary according to age and wear and tear during the day; the general advice for adults is 7 to 8 hours a day (23).
It’s essential to adequately informed about which products suitable for our health. Frequently, the food industry has come to misinform the consumer, purchasing highly processed foods high in refined sugars and saturated fats.
Knowing how to shop consciously and correctly is part of leading a healthy lifestyle. Remember that with the GUNDO app, you can shop while receiving personalised nutritional recommendations according to your eating profile. Download it for free here.
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