Control over your health: eating habits and exercise routine

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Control over your health

Taking control of your health involves adopting a holistic approach that encompasses various aspects of physical, mental, and emotional well-being. Contribution to all mentioned aspects could influence your daily good habits. Below you can find 12 law that could remind you about your holistic approach to your health.

Healthy Diet: Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive processed foods, sugary snacks, and high-calorie beverages.
Regular Exercise: Engage in regular physical activity to maintain cardiovascular health, strength, and flexibility. Aim for a mix of aerobic exercises, strength training, and flexibility exercises. If you are physically not strong you even can do some movements – watch the below video with some easy exercise.
Good Sleep/rest: Quality sleep is essential for bodily functions, cognitive function, and overall well-being. Find your own way how faster to sleep, how routine and relaxing methods could help you to sleep.
Stress Management: Practice stress-reduction techniques such as deep breathing, meditation, yoga, and mindfulness, and use your hobby to relieve stress. Chronic stress can negatively impact your health.
Hydration: Drink plenty of water throughout the day to stay properly hydrated. Water is essential for various bodily functions.
Avoid Harmful Habits: Minimize or eliminate smoking, excessive alcohol consumption, and recreational drug use.
Mental Health: Pay attention to your mental and emotional well-being. Seek professional help if you’re struggling with anxiety, depression, or other mental health issues.
Healthy Relationships: Cultivate healthy relationships with friends and family. Positive social connections contribute to emotional well-being. If you do not have family members or friends, you can start to do volunteering to build up your social network.
Time Management: Balance work, personal life, and relaxation. Avoid burnout by managing your time effectively.
Hobbies and Interests: Engage in activities that bring you joy and relaxation. Pursuing hobbies can positively impact your mental health.
Self-Care: Make time for self-care activities that make you feel good, whether it’s reading, taking a bath, or spending time in nature.
Set Realistic Goals: Establish achievable health goals that align with your lifestyle and preferences. Start small and gradually make sustainable changes.

Nutrition advice

We all have some eating patterns depending on our culture, family habits, knowledge background on nutritional good habits and economic or social situation. This doesn’t always explain our habits since our metabolism and health needs are different and require ideally a specific adjustment/approach. Many others parameters are interfering. For example, our psychological state could influence in our daily plate. Radical changes are neither healthy nor successful on a long term.
The nutritional advise today is to balance and adjust our eating habits progressively, considering our metabolism and needs with a medical monitoring ideally, in order to make these changes successful in the long run.
One theoretical approach to improve the eating pattern is based on Reflecting on bad and good eating habits-Replacing the bad ones by the healthier ones and Reinforcing the new eating habits. This process takes time and requires a strong will to understand the benefits of such a change. The diversification of the food chosen (variety) but also the source of the food (quality) are two important parameters also to consider if we want to feed our body correctly.

Physical activity

There is clear indication that people’s lives is improved by engaging in physical activity.
Thus, promoting a physical activity-based lifestyle among people and communities can be viewed as a key objective of our post-Covid19 societies. Yet, various researches have shown that a significant portion of people are not properly engaged in physical activities.

Step 1

Sports habits and the reasons why you can chose them.
Regulatory motor growth of muscles, bones and joints, risk of injury, including fractures. Walking improves mood, helping residents with depression and anxiety. Walking at a good pace develops your heart and lungs. It has been proven that the more people walk, the lower the mortality rate.

Step 2

Speaking about eating habits, we believe that eating habits largely depend on mental health. You need to be able to hear what our body really wants: chocolate or endorphin, wine or just sleep. If we are healthy psychologically, then we don’t need any special eating habits. Therefore, first of all, you need to strengthen your psychological stability.

Step 3

Biking literally makes you smarter!

-increases balance, builds endurance and stamina, increases flexibility, defines shape and muscle tone, increases cardiovascular fitness, improves coordination, decreases stress levels, reduces anxiety and depression, makes you feel good and gives you more energy to do other things throughout the day. Increases blood flow, oxygen, and nutrients to your brain, therefore increasing gray matter.Reduces the risk of certain diseases and health problems, such as heart attacks, strokes, and diabetes.

For elderly people physical activity is important not only for well-being, but for possibility to stay as long as possible independent in daily life.

If for the person is difficult to be active because of illness he/she can do simple daily activities, plus include extra physical possible activities.

Physical activities for adults can be different and depends on needs, wishes, and physical endurance. However, it is not needed to go the sports school to be physically active. It is easily possible to create your own sport activities that can be fun and easy for you.

Engaging in sports and exercise at home can be a convenient and effective way to stay active and maintain your health and fitness.nSet up a designated area in your home where you can exercise comfortably. Clear out any obstacles and make sure you have enough room to move around. Many effective exercises require no equipment at all. Bodyweight exercises like squats, lunges, push-ups, planks, and burpees can provide a full-body workout.

Yoga is a great way to improve flexibility, balance, and relaxation. There are plenty of online resources and videos available for practicing yoga at home.

Pilates focuses on core strength, flexibility, and body awareness. You can find Pilates routines that can be done using a mat and minimal equipment.

Jumping jacks, high knees, mountain climbers, and dancing are examples of cardio exercises that get your heart rate up without needing much space.

There are numerous online platforms that offer workout classes for various fitness levels and interests. From HIIT (High-Intensity Interval Training) to dance workouts, you can find something that suits your preferences.

If you have outdoor space, activities like running, jogging, cycling, or even outdoor yoga can be invigorating.

Spending time outdoors offers a wide range of benefits for both your physical and mental well-being. Sunlight is a natural source of vitamin D, which is essential for maintaining healthy bones, supporting the immune system, and regulating mood. Spending time outdoors can help your body produce this vital vitamin. Being in nature and natural environments has been shown to reduce stress, anxiety, and depression. The tranquility and beauty of the outdoors can have a positive impact on your emotional well-being.

Outdoor activities encourage physical movement. Whether you’re walking, hiking, playing sports, or simply exploring, being outside often involves more physical activity than staying indoors.

Outdoor air tends to be cleaner and fresher than indoor air. Breathing in fresh air can improve lung function, increase oxygen intake, and boost overall energy levels.

Spending time outdoors allows you to connect with the natural world. This connection can foster a sense of awe, wonder, and appreciation for the environment.