“... your body has the potential to help treat all diseases (in some cases, even improve or heal itself) but for that it needs YOUR support: giving it the conditions to maintain and recover its balance”.
One of life's main goals is to achieve well-being. This can manifest itself in different ways: some people find it by helping others, others through financial success, some by losing body weight, others by gaining muscle mass, and many seek to improve their appearance. There are also those who simply want to relieve some symptom in order to feel good. The fact is, whatever your motivation, it requires action and attitude. This will never be possible if you don't have the health to carry them out and pursue your goals. In other words, there is no well-being without health, and to neglect your health is to harm yourself and your path to success.
But how can we stay healthy these days, when we are constantly exposed to stress factors, pollution, pathogens (such as viruses and bacteria) and other challenges? Believe me, your body has the ability to help treat various illnesses, even recovering on its own in some situations. However, for this to happen, it needs your support. This means creating the conditions for it to maintain and restore its balance.
These conditions can only be provided by you, through the adoption and maintenance of healthy lifestyle habits. It is these habits that allow your body and mind to strengthen themselves to fight disease, acting on its causes and thus eliminating or improving symptoms in a natural, yet lasting and effective way. Do medicines and supplements play an important role? Undoubtedly, but as complements and not as main elements in your recovery. Those who rely exclusively on “medicines” and don't do their bit for their own bodies often spend their lives taking various substances without ever really experiencing true well-being.
So, what are these healthy lifestyle habits?
1 - Drink water every hour
Most of our body is made up of water, which means that its absence negatively affects all our systems and functions. It is crucial to drink water several times a day, at least 3 liters a day for an adult. Lack of hydration is linked to a wide range of diseases and symptoms, ranging from obesity and headaches to high blood pressure, inflammation and circulatory problems in general.
2 - Eat every 3 hours
Food provides the energy and materials needed to rebuild our bodies. Therefore, it is essential that it receives these nutrients at regular intervals, with a variety of foods (and without excesses at each meal), preferably every three hours. Those who go for long periods without eating are like a car with a faulty fuel supply: they simply don't work properly.
3 - Eat fiber at least twice a day
Green leafy vegetables, fruits, whole grains, granola, sprouts, mushrooms and similar foods are excellent sources of fiber, and it is recommended to consume between 25 and 35 grams of it every day. These fibers are essential because they help “cleanse” our bodies from the inside, and no intestine functions properly without them.
4 - Exercise at least 3 times a week, for more than 30 minutes at a time
Regular exercise (walking, gymnastics, cycling) improves blood circulation, helping the heart to function better and preventing the serious consequences caused by obstructed veins and arteries, such as increased blood pressure, thrombosis, embolisms, heart attacks and strokes. It also contributes to better respiratory capacity and muscle development, which is essential for a healthier “old age”. However, it is important to emphasize the importance of seeking a medical assessment before starting any physical activity, in order to guarantee the safety of the process.
5 - Take care of your sleep
During sleep, your body and mind recover from the previous day and prepare to face the next. During this period, memories are consolidated, nutrients are replenished and the selection of what is needed and what needs to be eliminated takes place, among other essential processes. Those who do not get adequate sleep are therefore gradually damaging their health. It is advisable to choose to sleep in a dark, quiet environment, with sufficient hours of rest, on a quality mattress and pillows, among other sleep-related precautions.
6 - Breathe properly
Today's hectic and stressful life has led many of us to breathe more shallowly, which impairs our body's adequate supply of oxygen. Oxygen plays a fundamental role in the healthy functioning of the body and mind. It's important to remember that we have three essential “fuels” for our functioning: the air we breathe, the food we eat and the water we drink. Problems with any of these elements can lead to illness.
7 - Reduce your stress
Stress is one of the main causes of illness in modern times. To combat it, here are four key tips:
- Plan ahead and be prepared for the unexpected, minimizing surprises;
- Focus your energy on taking action to solve problems, rather than dwelling on the issues themselves;
- Avoid magnifying small problems, as this only consumes your energy without bringing significant solutions;
- Maintain regular leisure activities to disconnect from time to time. After all, even a machine needs to be turned off from time to time to cool down, doesn't it?
8 - Maintain a positive and proactive attitude
Negative thinking has a detrimental impact on the functioning of various systems in the body, affecting not only mental but also physical health. In contrast, positive thinking plays a beneficial role, contributing to the balance and harmony of body and mind. Therefore, cultivating a positive mindset not only improves emotional well-being, but also strengthens health in general, promoting a healthier and more balanced functioning of the organism.
9 - Regularly consult the appropriate and necessary health professionals, following their advice
Regular check-ups make it possible to detect and treat disorders at an early stage, as well as providing guidance on preventative measures and treatments. After all, even those who take constant care of their health can sometimes fall ill. It is also crucial to follow the advice of health professionals rigorously in order to increase the chances of obtaining the desired results from treatment.
10 - Avoid overeating and intoxication
An excess of any substance always poses health risks and can even result in intoxication of the body. Therefore, excesses should be occasional and are better tolerated by the body when it is well cared for in its daily routine. For example, consuming more than two cups of espresso a day can lead to various unfavorable symptoms, such as increased blood pressure, gastritis, reduced calcium absorption and intestinal dysfunction, among others. In addition, frequent exposure to smoke (whether from cigarettes or pollution), pesticides, excessive sun exposure (or at inappropriate times), drugs and similar substances can intoxicate the body and overload the detoxification systems, contributing to the development, maintenance and worsening of signs, symptoms and diseases. It's important to remember that the body already produces toxins naturally simply by being alive. So is it really necessary to allow more harmful substances into your body and mind?
11 - Expose yourself more to the “GOOD sun”.
According to the World Health Organization (WHO), more than half of the world's population is deficient in vitamin D, which actually plays the role of a hormone and influences more than 220 processes in the body. The main source of this vitamin is the conversion of our cholesterol in the skin, through exposure to sunlight. It is therefore advisable, at least three times a week (unless otherwise advised by your doctor), to dedicate 20 to 30 minutes at the appropriate times (before 9:30 am and after 4:30 pm) to sun exposure. This allows your body to produce vitamin D, which plays a crucial role in controlling blood pressure, strengthening the immune system and absorbing calcium where it's needed, such as in the bones, as well as providing various other health benefits.
If you promote as many of these habits as possible in your daily life, you will be healthier and your body will be better able to respond to the many unbalancing factors we are exposed to on a daily basis. The result? Fewer illnesses and a much better quality of life and well-being, factors that lead to greater productivity, capacity, longevity and, as a result, much greater chances of success!
It's worth noting that we're not talking about an “all or nothing” approach. Having all 11 healthy habits at once is not a requirement, but an ideal. The more of them you can adopt and maintain, depending on your efforts and personal conditions, the greater the cumulative beneficial effect on your health. However, it is essential to put them into practice, even gradually, in order to achieve the desired benefits.
Try to find out more about it. After all, remember that all the energy and time you don't invest in getting and staying healthy makes you less and less able to achieve your goals in life, whatever they may be. And I'm sure that, in a world where productivity is increasingly demanded, nobody wants that for themselves. Think about it and cheers to you!
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