International Healthy Lifestyle
To ensure a healthy lifestyle, WHO recommends eating lots of fruits and vegetables, reducing fat, sugar and salt intake and exercising. Based on height and weight, people can check their body mass index (BMI) to see if they are overweight. WHO provides a series of publications to promote and support healthy lifestyles.
What is a healthy lifestyle, exactly?
These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:
1. Healthy dietwhich was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.
2. Healthy physical activity level which was measured as at least 30 minutes per day of moderate to vigorous activity daily.
3. Healthy body weight defined as a normal body mass index (BMI), which is between 18.5 and 24.9.
4. Smokingwell, there is no healthy amount of smoking. “Healthy” here meant never having smoked.
5. Moderate alcohol intakewhich was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That’s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.
Researchers also looked at data on age, ethnicity, and medication use, as well as comparison data from the National Health and Nutrition Examination Surveys and the Centers for Disease Control and Prevention’s Wide-Ranging Online Data for Epidemiologic Research.
Key components of healthy lifestyle
- Good diet
- Physical exercise
- Good sleeping pattern
- Personal hygiene
- No bad habits or addiction
- Health education
- Safe environment
- Physical fitness
- Active social life
12 Steps To Good Diet
- Eat a nutritious diet based on a variety of foods originating mainly from plants, rather than animals.
- Eat bread, whole grains, pasta, rice or potatoes several times per day.
- Eat a variety of vegetables and fruits, preferably fresh and local, several times per day (at least 400g per day).
- Maintain body weight between the recommended limits (a BMI of 18.5–25) by taking moderate to vigorous levels of physical activity, preferably daily.
- Control fat intake (not more than 30% of daily energy) and replace most saturated fats with unsaturated fats.
- Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.
- Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in both fat and salt.
- Select foods that are low in sugar, and eat free sugars sparingly, limiting the frequency of sugary drinks and sweets.
- Choose a low-salt diet. Total salt intake should not be more than one teaspoon (5g) per day, including the salt in bread and processed, cured and preserved foods. (Salt iodization should be universal where iodine deficiency is a problem)
- WHO does not set particular limits for alcohol consumption because the evidence shows that the ideal solution for health is not to drink at all, therefore less is better.
- Prepare food in a safe and hygienic way. Steam, bake, boil or microwave to help reduce the amount of added fat.
- Promote exclusive breastfeeding up to 6 months, and the introduction of safe and adequate complementary foods from the age of about 6 months. Promote the continuation of breastfeeding during the first 2 years of life.
- Immediate Benefits.
- Weight Management.
- Reduce Your Health Risk.
- Strengthen Your Bones and Muscles.
- Improve Your Ability to do Daily Activities and Prevent Falls.
- Increase Your Chances of Living Longer.
- It Can Help Skin Health
- It Can Help Your Brain Health and Memory
- It Can Help With Relaxation and Sleep Quality
- A safe and healthy workplace not only protects workers from injury and illness, it can also lower injury/illness costs, reduce absenteeism and turnover, increase productivity and quality, and raise employee morale. In other words, safety is good for business.
Active Social Life
- Increased physical health. Seniors who engage in relationships tend to be more active, improving their physical health through their social activities. …
- Boosted immune system. …
- More positive outlook on life. …
- Improved mental sharpness. …
- Longer, happier lives.
- Say Good-Bye to Depression: