Lifestyle is an approach used by people, groups and nations and is formed in specific geographical, economic, political, cultural and religious text. It includes day to day behaviors and functions of individuals in job, activities, fun and diet. There are several positive lifestyle factors that can promote good health if you want to live a long and healthy life. Definitely, you can’t change your genes or much of the environment around you, but making educated and deliberate choices when it comes to diet, activity, sleep, alcohol use, and smoking can reduce your health risks and potentially add years to your life.
We all value good health and always want to attain a healthy body and mind; however, we simply overlook the true definition of it. In a rush to be fit quickly, we forget that good health is not just about nonexistence of disease or overweight, but it involves healthy lifestyle, healthy mental growth and healthy ways of relating to all living beings and nature. This requires regular determinations and not a one or three-month health or weight training program.
Our knowledge about the role of lifestyle behavior on health and disease originates from population studies started in the middle of the last century. Most old studies share out with the search of biochemical or biophysical measurements as possible predictors or causes of diseases, but soon behavioral characteristics were also taken into account. Among these, a fundamental role was played by smoking habits, physical activity and dietary habits.
Creating decision about the way you live:
People make choices based on beliefs, attitudes, and values. Our life experience and relations with others also shapes our thoughts and actions. Personal behavior is affected by the information you learn at home and school, and from the radio, newspapers, and television. The best thing is you can change your lifestyle if you have determination.
- Pay attention to the way you live or your lifestyle and health habits.
- Monitor the work you do every day.
- Talk with friends and family about lifestyle and health decisions.
- Discuss what you may want to change with them.
- Improve the quality of life for you and your family
There are several positive lifestyle factors that can promote good health if you want to live a long and healthy life. Few of them are:
Physical activity:
Physical activity in any form is a great way to reserve your physical health as well as improve your mental well being. Physical activity means any movement of your body that uses energy. From nursing your garden to taking a walk or running a marathon, even gentle forms of exercise can significantly improve your quality of life. However, exercising does not mean torturing yourself and puncturing your body by doing excessive workouts in the gym. You can include exercise in your daily routine by climbing stairs; strolling while talking over the phone; doing laundry lifting; indulging in commercial break exercises while watching TV like : doing some sit-ups, push-ups, jumping jacks or crunches; cycling throughout your favorite TV shows and also doing arm workouts with office chair with wheels.
Physical activity has also been studied for decades as a possible behavioral characteristic, mainly for the promotion of cardiovascular health. Present knowledge has led to the conclusion that a certain amount of physical activity is protective against coronary heart disease, possibly other cardiovascular conditions and other diseases too.
Few Studies shows that; thirty minutes a day of regular physical activity can contribute to health by reducing heart rate, decreasing the risk for cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. At the current time, few studies shows that; lack of exercise is thought to contribute to 9% of breast cancers and 10% of colon cancers in Europe.
Regular 15-30 minute meditation exercise can help in increasing metabolism of the body, lower blood pressure, provide an ease from stress and anxiety and improve heart rate and breathing. Meditation does not only mean closing your eyes and saying something deeply rather it has other forms too. Like for some cooking is a type of meditation, for others cycling, reading and the like can do the work. Meditation simply means focusing on something that relaxes your brain which is the key to healthy mind.
Healthy Diet:
Food is the most important factor that can directly influence your health levels. Good nutrition is a precarious factor in influencing the way we feel. A healthy diet is essential for keeping the mind and body in top condition. The food we eat can greatly influence the development, management, and prevention of numerous health conditions.
Choose nature-made food such as raw greens, fruits, veggies, nuts, seeds and sprouts. They are packed with phytochemicals, anti-oxidants, vitamins, minerals, anti-inflammatory, anti-cancerous properties and macro-nutrients. Try to eat at least one completely raw meal like healthy seeds or salad per day. Remember, it is difficult to have a healthy mind if the body is unhealthy.
A healthy, balanced diet can help provide energy and lower your risks for the leading chronic diseases such as heart disease, hypertension, diabetes, and cancer. It can also help you maintain a normal weight. Certain diseases or conditions have proven relationships with specific nutrition or dietary elements. The more you follow the Mediterranean diet, the lower your risk of a host of diseases. Some of the components of the Mediterranean diet include fruits and vegetables, nuts and seeds, seafood, whole grains, good extra virgin olive oil, and plenty of herbs and spices. Foods that aren’t included include highly processed foods, refined grains, refined oils, and added sugar.
Poor diet and its consequences like obesity is the common healthy problem in urban societies. Unhealthy lifestyle can be measured by BMI. Urban lifestyle leads to the nutrition problems like using fast foods and poor foods, increasing problems like cardiovascular, cancers, High blood pressure, high cholesterol and bone problems also.
Sleep:
Getting a regular and adequate amount of sleep is very important for healthy mind and body. One of the bases of healthy life is the sleep. Sleep cannot be apart from life. Irregular sleep can affect the physical and mental health in negative way. Sleep disorders have several social, psychological, economical and healthy consequences. Lifestyle may effect on sleep and sleep has a clear influence on mental and physical health.
Beauty sleep is not only essential for women to keep off those dark circles but for everyone. A regulated sleep cycle with approximately 7-9 hours of sleep per night is important for mental and physical well-being. Rest gives the body and mind a much-needed opportunity to rebuild, which can better equip it to take on the tasks of everyday life.
One should sleep early at least between 11 pm to 12 am at night. Early rising is equally important for health. Studies shows that late sleeping and late rising from bed have numerous negative health impacts in human body.
Hydration:
Drinking proper amount of liquid is very important for good health. This is one of the most essential healthy habits as our bodies actually need water on a more consistent basis than food. It is often overlooked in its importance. Consuming enough water not only helps hydrate us, but it provides a neutral pH, helps detoxify organs, and combats food cravings.
One should drink 3 liter to 4 liter of water daily to keep the kidney functioning properly.
Moreover, we should drink less water at night and more water before 7 pm.
Smoking & Drinking Habits:
The role of cigarette smoking on health and disease has been explored for decades, and was among the first behavioral types to be studied. The universal conclusions led to its strong, probably causal, association with the happening of lung cancer, and probably other cancers too, coronary heart disease and other cardiovascular conditions, chronic bronchitis and allied conditions.
Drinking alcohol has similar adverse effects on health. Higher levels of alcohol can lead to health and behavioral problems, including an increased risk for high blood pressure, stroke, heart disease, some cancers, accidents, violence, suicide, and deaths in general.
Modern technologies:
Advanced technology facilitates the life of human beings. Misuse of technology may result in unpleasant consequences. For example, using of computer and other devices up to midnight, may effect on the pattern of sleep and it may disturb sleep. Addiction to use mobile phone is related to depression symptoms. Too much screening time can hamper the brain development for the kids.
Laughing:
Laughter may be one of the most basic sensitive responses but the impact it has on our mental as well as physical health is huge. A pure and simple laugh can boost the immune system, reduce the risk of heart disease, decrease stress and tension, reduce blood pressure, act as natural painkiller, and help keep diabetes under control and energies mind and body.
Family life and Social activity:
Healthy family life is very important for healthy mind. Studies shows that, those who have brought up in a broken or unhealthy family life , usually suffering from different types of mental illness including depression, anxiety, stress, dementia etc.
Being socially active and make good friends is very important too. Friends can keep you physically healthy by helping you to stay active, and also by serving as your mirror. Good friends will let you know when your physical health may need extra care. For your mental health, friends provide relief, camaraderie, and they can also help boost your mood. Spending time with friends can be a great way to stay fit physically, mentally, and emotionally.
Try to do some good social works for well being. That will give you immense mental pleasure and boost your mind.
Drug Addiction Free life:
Drug addiction ruins life as well as physical health & mind. Drug addiction can ruin a beautiful family life and relationships. Addiction in any drug is a disease which can affect mind, body & health. Physical health worsens over time with drug addiction. Every part of the body such as: muscle strength, skin, teeth, veins, heart, liver, lungs can be hurt by drug addiction.
Drug addiction can ruin the mind too. Drug addiction mainly affects the brain, then has an effect on the physical health. The whole brain gets affected by drug addiction. Drugs even changes the construction of the brain and causing damage to the brain cells severely.
In the end, a ‘positive attitude’ works wonder for your health and kill all the negativity around you. It can growth your life span, fight depression and stress and aid in psychological well-being. To stay healthy in your mind and body, you need to work recurrently. So, the best is to set small steps that you can easily add to your daily life. Healthy mind and body is all about making the right choices like being active, eating healthy and improving your mental well-being.