10 best health
tips for 2019
According to medical experts, the key to good health lies
in a balanced life thanks to adequate nutrition, sufficient rest and regular
exercise to counteract sedentary lifestyles, which are so common in modern
societies.
If in previous editions we studied the correlation
between sport and business, or we focused on the specific recommendation of
practising CrossFit, a sport currently fashionable among executives, this time
our intention is to share the keys that will help us to have a healthy diet and
balanced.
All the advice that we share below comes from the
specialists associated with our 'Premium Advance Medical' medical service,
which our clients and their families have exclusive access to, with an expert
medical care service around the world.
10 health tips
1. VARIETY
According to the most widespread healthy eating
recommendations, the simple foods that should be part of the daily diet are:
Fruits and fresh vegetables, mostly.
Cereals (corn, wheat, rice or oats) combined with legumes
(beans or beans, lentils or chickpeas). This results in a better protein
quality of vegetable origin.
Few foods of animal origin (prioritizing fish and chicken
meat without skin before pork, lamb ...), and dairy (better skimmed).
Preference to vegetable oils (extra virgin olive) versus
butter or margarine, since the former have essential fatty acids with the cardioprotective effect, while the latter contain saturated and trans fats.
Scientific evidence has shown that this type of diet is
related to a lower incidence of cardiovascular diseases, degenerative diseases
and overweight or obesity.
2. FRUIT AND VEGETABLE EVERY DAY
It is advisable to take five servings of fruit and
vegetables daily. From a nutritional point of view, these foods are beneficial
because they constitute foods with low energy density, but they stand out for
their richness in vitamins, minerals, fibre and antioxidants that fulfil
multiple regulatory functions at the metabolic level and protect the cells from
oxidation.
3. FIVE MEALS A DAY
Experts in nutrition agree that the three main meals
should be added two lighter (during the morning and afternoon) to complete and
distribute more gradually the daily calories. This supposes, therefore, to take
five meals to the day with intervals of three or four hours, instead of three
more abundant. In this way, stable sugar levels are maintained, digestions are better
and the next meal is not as hungry.
Of course, the quality of the snacks is important: fresh
fruit, yoghurt or skim milk ... instead of fried and sweet snacks.
4. FRESH AND WELL-COOKED FOODS
To have a healthy diet it is important to choose the raw materials
well: fruits, vegetables, fresh vegetables, cereals (better if they are whole),
legumes, fish and white meats -before the red ones-, nuts, olive oil and others
vegetables (except palm). Likewise, it is recommended to prioritize the
healthiest forms of cooking and to maintain better the nutritional value of the
food: oven, iron, steam, wok ... and leave for very punctual occasions fried
and battered.
5. LESS SUPERFLUOUS PRODUCTS AND SUGAR
We use more than we should to foods that, from the nutritional
point of view, contribute little. This is the case of soft drinks composed
mostly of water, additives and sugars, which translates into an increase in
calories but with little nutritional value. We also abuse the bakery, totally
dispensable, rich in saturated fats and sugar. An excess of sugar can promote
overweight so it is to limit the consumption of cakes, chocolate, soda (opt for
its light version) because they have a high caloric density.
Finally, it is worth mentioning the pre-cooked ones that,
although they can be a good option at specific moments, usually contain high
doses of salt, fat and additives. Therefore, it is better to moderate your
consumption.
6. MORE WATER
Our body needs water and that is why it is important to
provide it throughout the day, at a rate of about eight glasses a day. In
addition to water alone, we can get this contribution with infusions, juices
and natural broths.
7. ALCOHOL UNDER CONTROL
Alcohol, on the other hand, also contributes many empty
calories, so its consumption should be limited responsibly, avoiding especially
high-grade beverages.
8. HEALTHIER FATS
As far as fat consumption is concerned, it is not about
eliminating them, but about choosing the most beneficial ones and taking them
at the recommended doses, as we need them. We will choose those of vegetable
origin (with the exception of palm oil), such as olive oil, as opposed to those
of animal origin (saturated), present in meats, sausages, industrial pastries,
fatty cheeses, butter...
9. BEWARE OF SALT!
Avoid over-salting the food and try not to take the
salt shaker to the table. An alternative is to season foods with lemon, spices,
aromatic herbs, vinegar, etc. In addition, there are many foods that contain a
lot of salt without us being aware of it: cheese, bread, precooked foods ... In
case of having to control the salt of the diet (as in case of hypertension or
other diseases that require it), it is important to pay attention to these
foods, as well as the sauces that we usually add to dress the dishes and use
them in moderate quantities.
10. RESPONSIBLE PURCHASE
The purchase is key in a healthy diet because what
reaches our kitchen will depend on the content of our daily menus. Therefore,
planning the purchase is key, as are the menus; In both cases, improvisation
ends up giving less balanced meals and surely more energetic.
AND DO NOT FORGET ABOUT EXERCISE ...
Physical activity is essential for a healthy life. The life we lead most of us is eminently sedentary, with which we must look for time to devote to physical exercise since the sport is beneficial to the heart, the respiratory system, the locomotor system and emotional well-being.
It is imperative that sport forms part of our lives from an early age as this will facilitate maintaining this habit in adulthood. The ideal would be to do a daily physical activity of about 30 minutes.
Aerobic activities (swimming, running, cycling, rowing) should be done about three times a week for about 20 minutes each time. Anaerobic exercises, such as bodybuilding, are recommended with a frequency of two or three times a week.
In daily life, we can also change some habits to improve our physical condition, such as climbing the stairs instead of taking the elevator, or try to walk to the nearest sites without using any means of transport. Also, if our work involves many hours sitting or in the same position, it is advisable to spend a few minutes every hour to perform small stretches and relax the muscles to avoid overloading muscles and joints.
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