A healthy diet, combined with an active lifestyle, is essential for maintaining a good state of well-being and health. To live for a long time in a solid and healthy body, you do not need to follow drastic dietary regimes, give up the table’s pleasure we are somewhat dehydrated and conviviality, or undergo exhausting sports training sessions. On the contrary, it is enough to know and follow a few simple rules that guarantee a healthy and balanced diet and always keep physically active.
There are ten simple recommendations that, if followed daily, make proper nutrition: let’s see them together!
1. Always Stay Active And Monitor Your Weight
Excess weight poses a health risk. It increases the likelihood of cardiovascular disease, diabetes, hypertension, some types of cancer and other chronic diseases such as osteoarticular ones; accumulating visceral fat, particularly in the abdominal area, is associated with a higher level of risk. For these reasons, it is essential to check your body weight periodically: it is not necessary to weigh yourself every day but get on the scale now and promptly notice any weight changes and therefore allow us to intervene.
Don’t worry, get on the scale at home at least once a month: it doesn’t matter whether it’s super precise; the important thing is to monitor the weight’s deviation over time; if you realise you’re overweight (BMI = weight in kg/height in cm> 24.9), see your doctor for diagnostic tests and, if necessary, seek assistance from a dietician to report your weight in a gradable manner.
In any case, reduce the “income”, favouring foods with lower energy density and high satiating power such as fruit, vegetables, whole grains, etc … and increase the “outputs” by doing more physical activity.
Without proven medical reasons, avoid “do-it-yourself” extreme diets, long periods of fasting, and the elimination of food groups: you risk nutritional imbalances that may be harmful to your health. Instead, follow the traditional “three main meals plus two snacks” rule to balance nutrients and spread them out during the day.
Remember: to permanently solve the problem. It is essential to change your eating habits and lifestyle forever; better a few targeted changes maintained over time than rigid patterns followed for short periods!
Get used to moving every day: walk more (for example, try to avoid using the car for short journeys, get off one stop earlier from the bus/metro, go out several times a day with your pet and enter at least 3- 4 scheduled walks per week), use the bicycle, go up and down the stairs avoiding the use of the lift, personally take care of small household chores (e.g.cleaning, gardening), practice a sporting activity that makes you feel good.
The guidelines emphasise that at least 2 hours and a half of moderate exercise distributed over the week or 1 hour of 15 minutes of vigorous exercise divided into sessions of at least 10 minutes at a time, plus two weekly sessions of strengthening the main muscle groups are required. But also remember to rest appropriately.
2. Vary Your Diet By Always Choosing Quality Products, Possibly Local And Seasonal
Vary your food choices as much as possible to introduce all the nutrients and beneficial substances your body needs and reduce the risk of continuously ingesting toxic or unwanted substances.
However, varying your choices will allow you to change the exposure, even if minimal, to unwanted substances; whenever possible, prefer the consumption of products from organic farming to further lower the risk.
If you can self-produce fruit and vegetables, pay attention to any pesticides used: always strictly follow the instructions on doses, treatment times, and suspension.
In general, prefer fresh, seasonal and locally produced products: more decadent inactive ingredients and nutrients, much better than first fruits or products are grown in greenhouses, generally less treated with pesticides and with lower quantities of nitrates.
3. Drink Plenty Of Water Every Day
Water is the fundamental component of the human organism and represents about 60% of the body weight and 50% of the importance of a healthy woman; its presence is essential for developing all physiological processes and biochemical reactions in our body.
As a result, it’s essential to drink at least 1.5-2 litres of water per day to quench and prevent thirst (8-10 glasses). Even if you aren’t thirsty, drink small amounts of water frequently during the day, opting for both tap and bottled water, which can be carbonated if desired.
Do not be concerned about adding weight, as water does not contain calories and does not exacerbate water retention. Finally, keep in mind that the calcium in the water is not conducive to developing kidney stones. If you are predisposed to this condition, you must often drink and large quantities during the day.