To stay vital and healthy it is essential to have a good diet, do physical activity and take care of your mental health. Below are some recommendations to achieve that goal.
Bogotá, May 2024. Unfortunately, taking care of your diet sometimes takes a backseat over the years. It is for this reason that it is essential to have a balance in our daily routine in order to stay healthy.
In that sense, nutrients are any chemical substance present in food a) that provides energy; b) that it is necessary for the growth, development and maintenance of life; or c) whose lack will cause a change to occur at a chemical or physiological level in the organism. The main types of nutrients are: macronutrients (proteins, carbohydrates and fats) and micronutrients (minerals and vitamins).
Therefore, the consumption of essential nutrients in sufficient quantities is essential both for the proper functioning of the body and to contribute to healthy aging, reduce the risk of developing diseases and have a better quality of life.
Clara Valderrama, Dietitian Nutritionist and member of the Herbalife Dietitian Advisory Council, states that there is a wide variety of foods that should be included in the diet according to individual needs, and that they can change over time: “Foods that contain proteins such as poultry, fish, lean meats, among others, help build and maintain body tissues, such as muscles and skin. On the other hand, foods that have fiber, vitamins and minerals such as fruits, vegetables and whole grains allow us to carry out functions such as obtaining energy, maintaining the skin in normal conditions and supporting the functioning of the digestive system. All these food groups are vital in the human body“, concludes the specialist.
In view of all of the above, we share below some tips to maintain vitality and well-being over time:
- Increase water consumption: Include an additional glass of water per day for a week. This can be accompanied with a few drops of lemon, ginger, aloe concentrate or green tea to flavor and thus increase liquid consumption gradually.
- Eat or include more fruits and vegetables: Bring the fruit chopped or in new preparations to enjoy each food. Prepare salads accompanied by dressings with balsamic vinegar, lemon or olive oil. Try protein shakes with the addition of vegetables and/or fruits.
- Reduce sugar consumption: Read the labels, use natural sweeteners, change the dessert for a portion of fruit, whether natural or frozen.
- Reduce fat consumption: Use cooking techniques such as roasting, baking, steaming, air frying, and seasoning with herbs and spices for flavor. Also reduce the consumption of prepared sauces with high fat content.
- Constant physical activity: Include exercise in your daily routine. For adults, the WHO recommends 150 minutes of moderate physical activity per week and adequate rest between 7 to 9 hours a day.
- Take care of mental health: Carry out activities such as meditating, yoga, practicing a hobby and having healthy social relationships. Likewise, belonging to groups or associations helps maintain emotional well-being.
Following these suggestions helps maintain vitality and well-being. Remember in any case that it is always advisable to consult health specialists to identify individual needs, physical condition and the presence or absence of particular pathologies. In this way, it will be possible to determine the amount of calories and nutrients necessary to consume daily.
