The Ten Basic Rules for Feeling Good

The main rules of a healthy lifestyle are simple and can be counted on the fingers of one hand. From nutrition to movement, here's how to behave to live long and healthy

The fundamental points for a healthy lifestyle, which allows you to feel good for as long as possible, are within everyone's reach, even if we often forget it…

1. Drink about two liters of plain water per day

Water is an essential constituent of the organism and is present in greater quantities. It is indispensable for all physiological processes and biochemical reactions of the body. It is also the means by which the body eliminates waste and is important for regulating body temperature.

There is not a single processor system within our body that is not dependent on water; it is therefore easy to understand how the balance of the water balance is fundamental for feeling good. In order to guarantee the right amount of water for the body, you should drink about two liters of natural water a day, taking it frequently and in small quantities.

2. Eat lots of seasonal fruit and vegetables

Fruit and vegetable products have a well-documented antioxidant action and are rich in vitamins, minerals and other substances essential for the body. Numerous studies have shown that a diet rich in plant foods protects against the appearance of very common pathologies, especially in developed countries: cardiovascular diseases, some forms of cancer, and pathologies of the digestive system and even respiratory and cataract disorders.

The consumption of adequate quantities of fruit and vegetables ensures an adequate supply of nutrients to the body and , at the same time, allows you to reduce the calories taken in the diet both because the fats and sugars of the vegetables are limited and because these foods have a high satiating power. A healthy lifestyle cannot therefore ignore a diet rich in fruit and vegetables, preferably in season.

3. Moderate fats, especially saturated ones

Fats are essential for the body but you don't have to overdo it; it is also essential to choose good quality fats. The amount of fat that ensures good health varies from person to person ; indicatively, however, in the diet of a sedentary adult subject the fats should bring about 20-25% of the total daily calories, while in a very sporty subject it can reach up to 35%.

What matters, however, is not only the caloric value of a fat, but also the quality. Butter, for example, in the same quantity contains less fat than olive oil but provides a much higher quantity of saturated fat, moreover olive oil does not contain cholesterol while on 100 grams of butter there are 25 mg of cholesterol.

4. Moderate your sugar intake

Sugars are essential nutrients but, even in this case, you shouldn't overdo it. At the basis of a healthy diet there is a balanced share of carbohydrates.

The sugars, of course, are not only those we add to sweeten, but also all those naturally contained in food. Milk, for example, already contains a sugar, lactose, so it is not a good habit to sweeten it further with other sugars.

5. Moderate salt consumption

A high consumption of salt can favor an increase in blood pressure, especially in predisposed subjects. In addition, high sodium levels increase the risk of developing certain cardiovascular diseases, kidney diseases and tumors of the stomach o; it is also believed that it may cause an increased risk of osteoporosis. According to recent studies, a consumption of salt just under 6 grams, corresponding to about 2.4 grams of sodium, represents a good compromise between the needs of taste and the prevention of risks related to excess sodium .

But be careful of the hidden sodium, which is naturally present in food, because it also contributes to the maximum daily quota.

6. Don't smoke

Tobacco consumption damages many organs and systems and is the cause of numerous serious and disabling pathologies. It causes serious respiratory problems and is closely related to numerous diseases of the cardiovascular system. In addition, 85% of lung cancers and 30% of all cancers are attributable to smoking.

7. Limit your alcohol consumption

A good glass of wine with meals, perhaps not every day, is fine and can be a pleasure. Exaggerating with alcohol, however, is extremely dangerous to health. To prevent alcohol from damaging the body, the recommended quantities should not be exceeded: an adult man should never exceed two-three alcoholic units per day, while the woman should not exceed one-two.

Furthermore, in the context of a healthy lifestyle, the caloric value of alcohol should not be underestimated. For example, a 125 ml glass of wine represents an alcoholic unit and contains about 90 calories.

8. Move!

A healthy lifestyle requires at least 30 minutes of movement per day ; does not mean that you have to go to the gym every day but that, in everyday life, you need to plan to move at least for thirty consecutive minutes, for example going to work on foot or by bicycle (when possible). It is also important to carve out, at least two or three times a week, an hour to devote to physical activity appropriate to your general state of health.

9. Check your body weight

Overweight and obesity are the basis of many serious diseases, including cardiovascular disease and cancer. The most dangerous fat is visceral fat , that is, localized in the abdomen area. If you respect all the rules just described, overweight is almost certainly not your problem. However, it is always advisable to keep the balance and bacon under control to avoid accumulating extra pounds that could be harmful to health.

10. Get enough sleep

The ideal sleep of an adult subject lasts seven to eight hours. Not getting enough sleep increases the level of stress and can contribute to the onset of metabolic problems, with a consequent increase in the risk of cardiovascular disorders. In addition, inadequate sleep weakens the immune system and causes memory and concentration problems.