Best Practices For Living A Healthy Life

Healthy practices have a direct impact on our quality of life. They are a guarantee of increasing life expectancy, preventing illness, and facing daily life with vitality. In recent years, the scientific community has emphasized that good healthy practices are not only related to physical health , but also to mental and emotional health.

What are the best practices for living a healthy life? In this article, we review those that have the most positive effect on our bodies.

The importance of adopting healthy practices for overall well-being

The WHO states in its report “ Global Strategy on Diet, Physical Activity and Health ” that we must take actions that promote and protect health, reducing disease and mortality rates.

Most of the decisions we make contribute to our overall well-being or, conversely, compromise it in the short and long term. For this reason, it’s essential to incorporate self-care into our lives .

A healthy lifestyle should have a holistic approach: caring for physical, emotional, spiritual, social, and intellectual well-being . The goal is to understand ourselves better and focus our efforts on leading a healthy lifestyle.

Example of good practices in health

Do you consider yourself practicing good health habits? Laziness or a hectic work and family routine shouldn’t force you to give up on self-care.

Essential habits to improve physical and mental health

These are some examples of good practices in physical and mental health.

• Exercise. It’s a way to get your body in shape, strengthen it, and increase agility, speed, flexibility, endurance, and coordination. It also helps us leave behind a sedentary lifestyle, clear our minds, forget our problems, and have a good time. It’s a good idea to practice it regularly.
• Yoga and meditation . This is an ancient health practice originating from the East. Yoga not only helps to make the body more flexible and strong, but also helps to improve mental health by working on the emotional aspect. The same is true of meditation . Certain relaxation and introspection techniques reduce stress and anxiety.
• Nutritional care. We mustn’t forget that we are what we eat. Our bodies develop through the foods we consume, so it’s always important to eat the healthiest, most natural, and most organic foods possible. This is also important for health, as the properties of foods alter our internal chemistry for better or worse.
• Psychology. Taking care of your mind is the foundation of good health. We mustn’t forget that psychological problems impact the onset or worsening of illnesses. A good psychological and emotional state promotes a person’s physical health.
• Relaxation and well-being. Relaxation and wellness spaces such as spas and massage centers are also in high demand. They offer a great moment of relaxation and peace, help relax the body and mind, and are useful in treating tension, discomfort, muscle spasms, and even muscle injuries.
• Therapies. There are millions of branches of the health sector, numerous treatments performed by professionals that impact (especially if a certain routine is followed) a person’s physical and psychological well-being. Some examples include acupuncture, physiotherapy, osteopathy, and more.
• Aesthetics. Taking care of your aesthetics is, in a way, another branch of health. From facial waxing to treatments like exfoliation, they can result in a better physical appearance and, in many cases, positively influence self-esteem. Plus, since you can do it at home, it allows you to disconnect from your routine and focus on self-care.

Tips for including healthy eating practices in your daily life

Healthy eating practices should be your priority if you want to improve your physical and mental well-being. We know that maintaining a balanced diet isn’t always easy. Here are 5 tips you can easily incorporate into your routine:

• Increase your fiber intake. This compound helps control blood sugar and lowers cholesterol levels, which are so harmful in the long run! Focus on fiber-rich foods like vegetables, fruits, whole grains, legumes, and nuts.
• Add potassium to your recipes. Potassium is vital for strengthening important organs like the heart and kidneys. It also boosts muscle and nerve performance. You’ll find it in bananas, beets, chard, plums, and pomegranates.
• Include more calcium and vitamin D in your diet. Opt for fortified dairy drinks. We recommend eating canned salmon or sardines once a week. Spinach, kale, and mushrooms are rich in nutrients.
• Replace saturated fats. Eating fatty meats, sausages, whole milk, butter, or high-calorie cheeses is an example of unhealthy practices. We recommend replacing whole milk with skimmed or semi-skimmed milk. Instead of cheese in salads, opt for adding nuts. And don’t overindulge in fried foods; replace them with healthier cooking methods like baking, air frying, or microwaving.
• Reduce your sodium (salt) intake. It’s responsible for many heart attacks and strokes. Avoid pre-cooked foods and don’t overuse soy sauce or other sauces. Choose to dress salads with a squeeze of lemon and prepare homemade meals.

How to implement healthy healthcare practices

Incorporating healthy practices into your health care is much simpler than it seems. The secret is to turn them into small habits that require little effort and time. We recommend practicing the following good habits for a healthy life.

1. Design a weekly meal calendar

Preparing a calendar with the healthy recipes you’ll eat throughout the week will help you plan better. You’ll know what ingredients to buy at the supermarket and create a healthy guide.

We recommend thinking about easy-to-prepare recipes that incorporate healthy ingredients. Opt for dishes rich in vegetables, lean meats, and carbohydrates. The proportions should be: 55% carbohydrates, 30% healthy fats, and 15% protein.

2. Practice sports 2 or 3 times a week

If you’re not already a regular exerciser, it’s a good idea to incorporate it gradually. Choose to walk at a moderate pace for the first few weeks. Gradually increase the intensity as you gain endurance and physical strength.

What sport to practice? It doesn’t matter! The important thing is that you do physical activity that you enjoy. You must find a balance between effort and enjoyment.

3. Learn something new every day

Cultivating your intellect is also a way to improve your overall well-being. A simple way to do this is to set a goal for yourself to learn something new every day. This can be related to any general knowledge topic.

A simple way to do this is to encourage yourself to search for information whenever you have a question. Is the time change approaching and you don’t know what day it’s on? Search Google not only for the exact date, but also for the reason behind it. These little bits of information will keep you intellectually motivated.

4. Read for 30 minutes before bed

Stop spending your last few minutes in bed checking your email and scrolling through social media. Incorporate healthy reading into your daily routine. Plus, you’ll get better sleep.

5. Eat a balanced breakfast every morning

Breakfast is the most important meal of the day. Why? It provides the energy and nutrients needed to perform better in the hours that follow. Spend 15 minutes preparing a balanced breakfast that includes fruit, dairy, nuts, and some protein.

6. Make your bed every day

Health experts have discovered that forcing yourself to make your bed every day prepares your brain to start the day off right. Although it may seem like a minor thing, doing this simple practice as soon as you wake up is a way to feel in control through methodical actions.

7. Meditate for 10 minutes when you wake up

Instead of jumping out of bed when your alarm goes off, choose to practice mindfulness for 10 minutes. Take deep breaths with your eyes closed. Avoid thinking about the obligations at hand. To do this, clear your mind and focus on your breathing.

8. Perform a facial cleansing ritual every night

Your facial routine will be your first habit to get ready for bed. Treat it as a ritual to get into bed with all your homework done. It contributes to better rest and is a way to treat yourself to a treatment.

Unhealthy practices you should avoid

Practicing good health practices is just as important as avoiding those that are harmful to us. These are the most common unhealthy practices in society:

• Don’t skip any meals a day . You should have a total of five meals: breakfast, a snack (either a piece of fruit or nuts), lunch, a snack (take the opportunity to eat another piece of fruit), and a light dinner.
• Avoid smoking or consuming alcohol.
• Do not work continuously, without taking breaks.
• Eating overly large portions. Believe it or not, one meal shouldn’t leave you feeling full. Aim for 80% of your appetite.
• Avoid excessive coffee consumption. It’s recommended not to drink more than one a day. You can even substitute it with healthier beverages like tea.
• Escape from a sedentary life.
• Don’t sleep with the bedroom lit. Several studies have shown that a completely dark room contributes to deeper, more restful sleep.
• Don’t keep your phone on your nightstand. Any vibration or screen flickering will disrupt your sleep.

Are you ready to lead a healthier life? GENERALI customers can enjoy GENERALI Vitality, an app that is also very useful for wellness and health care. Through this initiative, we encourage people to lead a more active lifestyle by rewarding them with discounts and rewards for every healthy lifestyle they practice.

Strategies for maintaining healthy lifestyle practices long-term

Healthy habits expert James Clear explains in his book Atomic Habits that the secret to maintaining positive practices over the long term is small, daily actions. For the author, it’s essential that you not only carry out the healthy practice but that you internalize the reason for doing it.

There will come a time when monotony clouds your motivation. That’s when you need to remember your purpose. Also, don’t set a goal with an expiration date. For example, if you want to quit smoking, your goal shouldn’t be ” go 30 days smoke-free,” but rather ” become an ex-smoker .” This ultimate goal will guide you throughout your life.

How small daily changes can transform your health

The mind is one of nature’s finest engineering products. Until we learn how it works, we don’t realize the power of our thoughts.

Through small daily changes, it’s possible to transform our mood and our health. A very simple but effective habit is to say ” good morning “ to the people you interact with in the morning. That small, positive touch fosters a more positive mood .

Choosing to take the stairs at the office instead of the elevator or starting to drink coffee without sugar are small, low-effort changes that have a big positive impact on your health.

Frequently Asked Questions

What are good health practices?

Good health practices are those actions or activities focused on improving quality of life and well-being.

What are some examples of good health practices?

Some examples of good health practices include eating a balanced diet, exercising, and meditating for 10 minutes every day.

What is considered an unhealthy practice?

An unhealthy practice harms our well-being in the short or long term.

What are the benefits of following a healthy lifestyle?

Protecting the body from certain diseases, increasing your energy, promoting healthy rest habits, or improving social relationships are some of the benefits.