Health conditions our daily life and is one of the pillars of life. According to the WHO it is: "a state of complete physical, mental and social well-being and not merely the absence of disease or disability".

Tips for a healthier life

Lifestyle (the type of habits and customs a person has) can be beneficial to health, but it can also damage it or have a negative influence on it. Broadly speaking, health can be analyzed from two interrelated perspectives: mental health and physical health.

  • Mental health is achieved through a balance between a person and his or her environment that ensures intellectual, occupational and relational participation to achieve quality of life and well-being.
  • To maintain and have physical health it is recommended to exercise regularly and have a balanced and healthy diet.
Tips for a healthier life Tips for a healthier life

Balanced and healthy diet

A healthy food is one that provides quality of life as it makes our body work properly, fulfilling all its functions and preventing many diseases and complications. In turn, a healthy diet is the set of:

  • Adequate consumption (in quantity) of food without exaggerating or excluding.
  • Routine eating schedules.
  • Foods that provide the body with proteins, carbohydrates, fats, fibers, minerals and vitamins.

Tips for a healthier life

What should we take into account?

All food groups essential for the proper functioning of the metabolism should be included in the daily diet:

  • Proteins: they have a structural function for the body (formation, regeneration and maintenance of tissues).
  • Carbohydrates: supply energy to the body.
  • Fats: provide energy and are auxiliary in the transport of some vitamins.
  • Fiber: normalize intestinal function, control blood glucose and cholesterol and provide a feeling of satiety.
  • Minerals and vitamins: essential for the correct functioning of all biochemical reactions in the body.
  • Water: keeps the body hydrated and is vital for the transport of nutrients.
Tips for a healthier life Tips for a healthier life

Some general recommendations, which we all know but it is not bad to remember, to have a healthy diet and a healthy life are:

  • Eat 5 meals a day, 3 main meals and 2 snacks.
  • Drink at least 2 liters of water a day and chew food slowly.
  • Plan your meals and shopping list, avoid improvisation and try to do your shopping once a week.
  • Use as little salt as possible and avoid a sedentary lifestyle.
  • To take between 5 and 7 portions of fruit and vegetables a day, selecting them in their fresh and natural form and avoiding the packaged ones.
  • Consume moderate amounts of oil, butter, mayonnaise and sauces in general.
  • Avoid pre-cooked and excessively processed foods.
  • Do not abuse alcoholic beverages.
  • Avoid fried foods, giving preference to roasted, baked and steamed foods.
  • Do not eat red meat on a daily basis; vary between poultry and fish.
  • Give preference to natural beverages since the sugar content of industrialized products is much higher.
Tips for a healthier life Tips for a healthier life

Superfoods

All foods contain some nutritional value, whether high or low. However, there is a class of foods that are very good for health rich in vitamins, minerals and antioxidants; and that contain healing properties called superfoods. The main ones are of vegetable origin, although there are also those of animal extract such as fish fat. Some of them are:

Chia: stands out for its dietary fiber content, different types of vitamins, calcium, iron and Omega-3 fatty acids, one of the healthiest types of fat.

Quinoa: this pseudocereal, rich in fiber and gluten-free, provides proteins with a high biological value. It is the only vegetable food that contains all the essential amino acids, trace elements and vitamins.

Olive oil: it is considered liquid gold and the healthiest type of oil that exists. It is very rich in nutrients, such as omega-3 and 6 fatty acids. Studies indicate that it reduces the risk of suffering from various diseases (atherosclerosis, diabetes mellitus and several types of cancer, among others).

Spirulina: this microalgae consists mostly of proteins, but also vitamins and essential minerals. It has a great antioxidant power and is perfect for reducing cholesterol. It is advisable not to take more than 2 grams a day.

Flax seeds: contain a high content of fiber and fatty acids (omega 3, 6 and 9). It has satiating properties and helps eliminate toxins.

Tips for a healthier life

Easy ideas for your health

Enjoying healthy, easy and light recipes is not synonymous with tasteless dishes where lettuce reigns supreme. With these 3 simple ideas you will add health to your week:

Smoothies

They are very healthy drinks (as long as we do not go crazy mixing ingredients) that can be a perfect breakfast or snack. This fruit smoothie keeps, unlike juice, all the fiber of the fruit which allows the sugar to be absorbed more slowly providing energy gradually without overworking the pancreas.

They are the perfect ally for those who do not have time or do not like to eat fruit because they are easy to prepare, very appetizing and you can concentrate in a single glass part of the number of fruit and vegetables needed daily.

Tips for a healthier life Tips for a healthier life

To prepare them we recommend that you have a blender, whether it is a special blender for preparing individual smoothies or a family blender. Of course, if you prepare them to take them with you, it is better to buy a glass that avoids leaks, otherwise the result will be fatal.

Within the smoothie trend we can also find smoothie bowls: the same as the first ones, but much denser, so much so that you have to eat them with a spoon.

Tips for a healthier life

Sushi

This internationally known Japanese dish is based on rice, vegetables and seaweed. Sushi can be a very healthy addition to your diet, especially when it's full of vegetables, omega-3 enriched fish like salmon and tuna, and small amounts of heart-healthy avocado.

But the healthiness of sushi can fall off quickly, depending on how it's prepared. Therefore, if you are going to make it at home you just need to avoid tempura and condiments such as mayonnaise and cream cheese, have patience, chopsticks and utensils as practical as the rice cube.

Tips for a healthier life Tips for a healthier life

Raw Food

It is a diet that consists of eating raw food, without having cooked it or having cooked it very little (never more than 46 degrees, which is supposed to be the temperature that food can reach on its own if we leave it in the sun).

Within the group of crudivores it is common to find raw vegans, who go a step further: they do not eat anything cooked, but also do not eat food of animal origin.

Tips for a healthier life

Zoodles

If you want to add vegetables to your diet in a different and fun way, zoodles are the ideal solution for you. Its name comes from the union of two words: zuchinni or zucchini in Italian and noodle or spaghetti in English. Thus, we find ourselves with a plate of entirely vegetable spaghetti with very few calories.

We can eat them raw, cooked or even with a touch of frying pan, and although the original recipe talks about zucchini, the truth is that we can make them with any vegetable we have at our fingertips. We will only need a cutter, mandolin or spiralizer with which we will save the energy and patience that we would need to do it by hand.

Tips for a healthier life

In short, the important thing is to eat healthy and varied, but if we see that we have some kind of problem go to the doctor. They are the experts who will advise us how we should act in the best way.

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