Pillars of Health: Lifestyle, Nutrition, and Well-being
1. What is Health?
Health is a state of equilibrium encompassing physical, mental, and social well-being.
Physical Well-being
It results from a balanced diet and personal care habits, including healthy activities without unnecessary risks.
Mental Well-being
It is based on self-acceptance, the ability to convey feelings, and the attitude to address life’s challenges.
Social Well-being
It is based on the ability to interact and share aspects of life.
Health and illness are influenced by several factors:
- Genetic
- Biological
- Environmental
- Personal
2. Healthy Lifestyles
A healthy lifestyle includes preventive measures against health risk factors and is compatible with environmental quality.
2.1. Nutrition
A healthy diet should be balanced and focused on preventing cancer and cardiovascular disease.
Balanced Diet: Includes carbohydrates, lipids (fats), and proteins. Eating disorders like anorexia and bulimia are rooted in behavioral abnormalities.
Food, Cancer, and Cardiovascular Diseases: Some cancers are fueled by chemicals in foods (additives or those arising during preparation). Cardiovascular diseases (obesity, hypertension, hypercholesterolemia) are linked to diet and can be controlled with a heart-healthy diet like the Mediterranean diet.
- Choose low-fat options.
- Avoid smoked, salted, and seared foods.
- Eat citrus fruits and vegetables rich in fiber.
- Limit salt intake.
- Eat fish and moderate stimulants like coffee, tea, and alcohol.
2.2. Physical Activity
Aerobic exercise is recommended for maintaining health. Aerobic exercise involves repetitive movements of large muscle groups at low intensity for a prolonged duration (more than 30 minutes).
2.3. Tobacco, Alcohol, and Drugs
A healthy lifestyle requires avoiding tobacco, alcohol, and other drugs. This can be achieved through:
- Preventing young people from acquiring these habits.
- Reducing or quitting consumption for current users.
Tobacco
Tobacco is responsible for 20% of deaths in developed countries. It affects smokers and those who inhale secondhand smoke. Laws regulate its consumption in many countries. Tobacco smoke is a primary cause of lung cancer and chronic obstructive pulmonary disease (COPD).
Alcohol
Alcohol (ethanol) is the world’s most popular psychoactive drug and a central nervous system depressant. Excessive consumption leads to alcoholism, liver damage (cirrhosis), and potentially death.
Drugs
Drugs are chemicals that alter behavior, mental state, and interfere with normal bodily functions. The most addictive drugs affect physical, mental, and social health.
2.4. Stress Prevention and Management
General guidelines include:
- Building relationships based on dialogue and learning to coexist.
- Engaging in sports.
- Reporting any abuse or harassment (sexual, domestic, bullying, mobbing).
2.5. Leisure and Other Healthy Habits
Engage in activities such as:
- Contact with nature.
- Cultural activities.
- Enjoying adequate rest for your age.