Toti ne dorim o viata lunga si fericita, unde boala si necazurile sa nu ne atinga. Insa ce facem pentru a ne atinge acest tel? In caz ca nu stiai, mai mult de 80% din sanatatea ta depinde de modul in care te hranesti, daca faci sau nu sport, daca te odihnesti, ce emotii si sentimente experimentezi. Restul de 20% este transmis genetic sau are legatura cu mediul inconjurator si sistemul de sanatate al tarii in care traiesti.

Cu alte cuvinte, stilul de viata este suma alegerilor mici pe care le faci in fiecare zi, care au un impact pe termen scurt sau lung asupra ta. Iata care sunt cele 6 principii ale unui stil de viata sanatos:

  1. Respecta principiile unei nutritii optime (cantitati potrivite, variate si echilibrate).

Din fericire, sa ai o dieta sanatoasa nu trebuie sa fie o provocare pentru nimeni. Functioneaza pe acelasi principiu ca si alte lucruri in viata: pe masura ce practici ceva cat mai mult, cu atat devine mai usor de facut.

Chiar daca exista sute de teorii ale unei diete sanatoase, cu informatii mai mult sau mai putin intelese, sunt patru principii de baza referitoare la dieta de care trebuie sa tii cont pentru a duce un stil de viata sanatos:

Mananca alimente integrale, neprocesate. Stiu ca este aproape imposibil sa eviti toate chimicalele si alimentele procesate din meniul tau zilnic, insa incearca sa consumi cat mai putine astfel de produse. In general, ceea ce intra in stomac ar trebui sa aiba un singur ingredient: fructe, legume, nuci, unele tipuri de carne (cauta pe eticheta sa fie hranite doar cu iarba, de exemplu), oua etc. Evita carbohidratii albi si zaharurile din meniu. Redu cantitatea de paine, paste, prajituri, produse de patiserie, cereale cu arome, cartofi prajiti si asa mai departe.

Introdu varietatea in dieta ta. Organismul nostru este complex si are nevoie de o cantitate variata de nutrimente pentru a functiona corect. Prin urmare, consuma produse din mai multe grupe alimentare. Ai nevoie de toti cei trei principali macronutrienti: proteine, grasimi, carbohidrati. Conform unor cercetatori, cele mai sanatoase diete sunt cele bogate in grasimi sanatoase si scazute in carbohidrati. Este important sa consumi si produse care contin acizi grasi Omega-3: peste gras precum somonul, seminte de in, nuci, fasole, soia. De asemenea, sunt importanti si micronutrientii: toate vitaminele si mineralele de care organismul are nevoie pentru a functiona optim.

Foto: FreeDigitalPhotos.net

Consuma cantitati mari de legume. Ai grija sa introduci zilnic in meniu cel putin sapte portii de legume, obicei care influenteaza starea ta de fericire si de sanatate in general.

Cele mai multe legume nu au calorii, iti dau o senzatie de satietate si sunt bogate in vitamine si minerale. Incearca sa consumi cat mai multe tipuri de legume, de diferite culori. Foarte sanatoase sunt legumele cu frunze, cum ar fi spanacul, dar si legumele crucifere precum conopida, broccoli si varza.

Nu exista o limita de legume pe care trebuie sa le ingerezi, spre deosebire de fructe. Si fructele sunt importante in dieta ta deoarece sunt bogate in antioxidanti si nutrimente, insa unele contin mult zahar si de aceea trebuie consumate cu moderatie.

Practica mancatul constient. Acest ultim principiu al unui stil de viata sanatos in ceea ce priveste dieta noastra zilnica te invata sa fii constienta de felul in care mananci. Evita sa consumi alimente in fata televizorului sau a calculatorului, in drum spre serviciu ori in timp ce faci orice alta activitate. Acorda-i mesei tale timpul si locul cuvenit pentru a te bucura de acest obicei. In plus, vei manca doar atat cat sa te saturi: creierul tau iti va comunica mult mai repede cand ai atins nivelul de saturatie si astfel vei evita mancatul compulsiv.

„E vorba despre a fi mai constient de cum mananci decat despre ceea ce mananci. Cei care mananca constient sunt constienti de obiceiurile lor alimentare si de cum mananca. Ei sunt cu un pas inaintea foamei. Ei mananca atunci cand le e foame si se opresc atunci cand s-au saturat. Mancatul constient te ajuta sa mananci mai incet, sa savurezi si sa nu mai mananci pe pilot automat.”, spune Dr Susan Albers, autoare a cartii Eating Mindfully si Eat Q: Unlock the Weight-Loss Power of Emotional Intelligence.

In plus, mancatul constient nu te ajuta doar la pierderea in greutate, ci amelioreaza numeroase afectiuni: lupta impotriva diabetului, reduce cheful de a manca, scade tensiunea si nivelul colesterolului, dar imbunateste si aspectul fizic.

  1. Practica orice activitate fizica.

Pentru a avea o viata lunga si fara boli, alaturi de o dieta sanatoasa trebuie sa faci si sport. Mai exact, orice tip de activitate fizica. Gaseste cateva exercitii sau sporturi care te atrag si practica-le constant. Incearca sa faci sport de doua ori pe saptamana.

Foto: FreeDigitalPhotos.net

Chiar daca ai un job solicitant si nu-ti permite timpul sa mergi de doua ori pe saptamana la sala, fa cateva exercitii simple acasa sau, de ce nu, la birou. De exemplu, ridica-te de pe scaun la fiecare 30 de minute si mergi timp de 1 minut prin incapere. Acasa, incearca sa faci dimineata cateva flotari, genuflexiuni si abdomene pentru a te mentine in forma. Ai weekend-ul liber? Plimba-te cu bicicleta prin parc sau cu rolele. Sau scoate-ti catelul afara. Mersul pe jos este foarte sanatos.

Daca esti incepatoare si vrei sa mergi la sala de fitness, iti recomandam sedintele de pilates. Sunt potrivite pentru tine deoarece iti protejeaza articulatiile, te ajuta sa-ti controlezi musculatura abdominala, echilibrul si respiratia.

Poti chiar sa apelezi saptamanal la antrenamentele de rezistenta si la cele combinate care antreneaza mai multe grupe de muschi: exercitii cu greutati kettlebell, exercitii la banca, ridicarea cu gantere.

Sau alege 60 de minute de exercitii cardio de trei ori pe saptamana: jogging, innot, ciclism, sprinturi.

  1. Ofera-i organismului suficient timp sa se odihneasca (relaxare, somn).

Realitatea este ca, daca nu dormi suficient, nu vei avea un nivel optim de energie si de productivitate in ziua respectiva. Este important sa te trezesti in fiecare dimineata la aceeasi ora si sa mergi la culcare cand te simti obosit. Daca respecti acest principiu timp de cateva zile, organismul tau se va regla si te vei simti mai plina de energie pe zi ce trece.

  1. Elimina stresul din viata ta.

Stresul nu numai ca te face sa fii irascibila tot timpul, dar iti afecteaza si starea de sanatate a organismului. Exista numeroase metode prin care poti sa tii sub control stresul, de la yoga si meditatie pana la practicarea unor sporturi si mersul la somn. Gaseste cea mai eficienta modalitate care te ajuta sa te relaxezi si sa nu te mai gandesti la probleme si profita la maximum de ea.

Poti chiar sa mergi la cursuri de management al stresului sau la un psiholog, daca consideri ca nu reusesti singura sa elimini stresul si ai nevoie de ajutor calificat. Nu este o rusine sa apelezi la astfel de solutii, ba chiar este indicat in ziua de azi cand ne acordam atat de putin timp pentru propria persoana.

Foto: FreeDigitalPhotos.net

  1. Gandeste pozitiv pentru a avea un stil de viata sanatos.

Pentru a avea un stil de viata sanatos, evita gandurile negative. Gandurile tale creeaza realitatea in care traiesti. Pastreaza-ti controlul asupra mintii si influenteaza-le in mod pozitiv. Gandurile pozitive duc la sentimente si la emotii pozitive, care au un efect pozitiv asupra intregului organism. Motiveaza-te cu idei pozitive. Citeste carti pozitive si indeplineste sarcini pozitive (un hobby).

Persoanele care au o gandire pozitiva rezolva mult mai bine o problema, scapa mai repede dintr-o situatie dificila in care se afla si obtin rezultate superioare (atat la nivel fizic, cat si intelectual) decat altii cu aptitudini asemanatoare, dar care nu sunt optimisti. De asemenea, gandirea pozitiva iti creste imunitatea organismului si te ajuta sa scapi rapid de orice boala care te afecteaza.

Tu singura iti alegi modul in care gandesti. Insa daca vrei sa duci o viata lunga si frumoasa, raspunsul este unul singur: Gandeste pozitiv! Gandeste inteligent!.

  1. Fii o persoana moderata.

Ultimul principiu al unui stil de viata sanatos este moderatia. Gaseste un echilibru in viata ta. Poti sa faci aproape orice, daca il faci cu moderatie. Un exemplu clasic este consumul de alcool. Poti sa bei un pahar, doua de alcool, insa daca depasesti zilnic aceste cantitati inseamna ca ai deja o problema.

Insa moderatia nu se aplica doar la consumul de alcool sau alte vicii. Suprasolicitarea la locul de munca, obsesia de slabire si chiar mersul prea des la sala de fitness reprezinta alte obiceiuri nesanatoase de care trebuie sa tii cont.

De asemenea, prea multa moderatie reprezinta o alta problema cu care trebuie sa te confrunti. Nu este un capat de tara daca iti pierzi o noapte pe saptamana in club, daca mananci intr-o zi o ciocolata neagra intreaga sau daca nu ai avut chef sa te duci timp de o saptamana la sala. Este in regula sa mai treci din cand in cand prin astfel de momente. Tine minte: Totul cu moderatie, inclusiv moderatia in sine.

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