Healthy Lifestyle

(Public Health)

This page will help answer your questions about maintaining a healthy lifestyle.

• Healthy lifestyle:
• A healthy lifestyle is one of the fundamental factors that directly impact overall human health. It involves a set of behaviors aimed at enhancing quality of life and reducing the risk of disease. With the rapid changes in global dietary habits and daily routines, it has become essential to adopt a lifestyle based on healthy practices that support both physical and mental well being. This includes engaging in regular physical activity, following a balanced diet, and taking care of the body and mind.
• Physical Health:
• Physical health reflects the body’s ability to perform its natural functions efficiently and includes protection against chronic diseases. An unhealthy lifestyle is considered a risk factor and may lead to multiple physical problems, such as:
• Heart and vascular diseases: due to unhealthy diets and lack of physical activity.
• Obesity: caused by consuming unhealthyfood and low activity levels.

 

Type 2 diabetes: due to poor diet and inactivity.

Respiratory issues: from smoking and exposure to pollutants.

 

Bone and joint problems: due to insufficient physical movement.

 

Sleep disturbances result from unhealthy habits such as caffeine consumption or screen time before bed.

It’s important to note that genetic and hereditary factors also play a significant role in the development of chronic illnesses.

• To maintain physical health, you should:
• Maintain a healthy weight and body mass index (BMI) between 18.5 and 24.9.

 

• Exercise regularly.

 

• Get sufficient sleep.

 

• Avoid harmful habits such as smoking and drug use.

 

• Maintain oral hygiene by brushing twice daily, using dental floss, and visiting the dentist regularly.

 

• Keep up with routine health check-ups.

 

• Mental health

 

• Mental health is part of overall health, as mental well-being affects a person’s quality of life and social behavior. An unhealthy lifestyle can lead to several psychological problems, including:

 

• Depression and anxiety: Poor diet, lack of physical activity, and insufficient sleep reduce levels of brain chemicals that improve mood.

Chronic stress: Lack of exercise and excessive bad habits, such as smoking, increase stress levels.

Social isolation: Prolonged sitting and unhealthy habits lead to feelings of loneliness and isolation.

Body image disorders: Weight gain due to an unhealthy lifestyle can cause low self-esteem and depression.

 

Several factors contribute to enhancingmental health, such as:

 

Good social connections.

 

• Relaxation andmeditation techniques.

 

• Engaging in recreational hobbies anddedicating daily personal time.

 

• Avoiding psychological pressures and releasingEAPsthem through talking, writing,exercising, or consulting specialists.

 

• Seeking psychological support when needed through specialistsat clinics or licensed electronic applications.

 

• Joining support groups and workshops onmental health supervised by professionals.

Physical Activity

 

• Physical activity is a cornerstone of a healthy lifestyle. It improves physical fitness and strengthens the cardiovascular system, as well as muscles and bones. The recommended level of activity depends on age:

 

• Children and adolescents (6–17 years): should engage in 30–60 minutes of physical activity daily, including strength-building activities like running, swimming, or biking.

 

• Adults (18–64 years): are advised to engage in 150 minutes of moderate or 75 minutes of vigorous activity per week, including muscle-strengthening exercises twice a week.
• Seniors (65+ years): should focus on balance and flexibility exercises to prevent falls, along with moderate activities such as walking and swimming.

 

• Nutrition

Proper nutrition is a fundamental pillar of a healthy lifestyle, as it greatly influences maintaining a healthy weight and strengthening the immune system.

What are the most important foods to enhance a healthy diet?

 

There are ten foods to enhance a healthy diet:

 

• Berries, of all kinds: Berries are rich in fiber, naturally sweet, and theirrich colors mean they are full of antioxidants and nutrients that fight diseases.

 

• Fish: Rich inomega-3 fatty acids.

 

• Leafy greens: Such asspinach and kale.

 

• Nuts: Contain healthy fatsthat promote overall health.

 

• Olive oil: Contains antioxidantsand promotes heart health.

 

Whole grains: Rich in fiber and help improve digestion.

 

Yogurt: Contains probiotics that promote gut health.

 

• Legumes: Such as beans and lentils, rich in proteins and fiber.
• Tomatoes: Contain lycopene, which supports heart health.
• Cruciferous vegetables: Such as broccoli and cabbage, contain compounds that support cancer prevention.

What are the sources of Omega-3?

Fish is the primary source. Walnuts, flaxseeds, soybeans, soybean oil, chia seeds, leafy green vegetables, fortified breakfast cereals, and pasta enriched with Omega-3.

 

Integrated nutritional needs vary according to age group:

 

• Children and adolescents: They should have balanced meals that include all food groups—proteins, carbohydrates, healthy fats—along with the necessary vitamins and minerals for physical and mental growth.
• Adults: It is essential for adults to consume a varied diet containing vegetables, fruits, proteins (such as meat, fish, and legumes), and to avoid foods high in saturated fats and sugars.

 

• Older adults: With aging, the risk of deficiency in some vitamins and minerals increases, such as vitamin D and calcium. Therefore, older adults’ meals should focus on foods rich in calcium and vitamin D, while avoiding salty foods and saturated fats.

 

• What are the risksof not followinga healthy lifestyle?

 

• Failure to adopt a healthy lifestyle increases the risk ofmany physical and mental health conditions, including heart disease, cancer,respiratory illnesses, and psychological disorders such as depression and anxiety.

 

• How can youachieve ahealthy lifestyle?

Engage in social activities, such as staying in touch with friends and practicing stress-management techniques like meditation or relaxation

Maintain regular physical activity as recommended for your age group

 

Eat a balanced diet with vegetables, fruits, whole grains, and healthy proteins (such as fish and poultry), while avoiding fatty and processed foods

• Balance work and personal life, and find ways to reduce stress through hobbies, exercise, or seeking support when needed
• Harmful Behaviors and How to Avoid Them:
• Here are some harmful behaviors along with tips to overcome them:

 

Smoking:79

 

Set a quit date and avoid triggers.

 

• Replace the habit with alternatives such as chewing gum when the urge strikes.
• Prolonged sitting:
• Stand up and move every 30–60 minutes.
• Take short walks or do simple stretches.
• Practice proper sitting posture and ensure your workstation is ergonomic.

 

Healthy Eating:

Start by eating simple healthy meals and replace fast food with healthy options such as vegetables, fruits, and lean meats.

 

Set regular meal times and avoid unhealthy foods that may be easily accessible.

 

• HealthySleep:25

 

• Set fixed sleep times at the same timedaily to benefit from a regular biological clock.

 

• Ensure the bedroomis quiet.

 

• Reduce the use of phones or computersat least thirty minutes before bedtime.

 

Create a comfortable sleep environment by keeping the bedroom quiet, dark, and at a moderate temperature.

1Avoid consuming caffeine at least 6 hours before sleep.

Engage in regular physical activity, as exercise helps improve sleep quality, but avoid exercising immediately before bedtime.

 

2Avoid heavy meals before sleep, as digestion canaffect sleep quality and cause acid reflux.

3Expose yourself to sunlight for 30 minutes in the morning, as it helps regulate the biological clock.

What are the misconceptions about a healthy lifestyle?

 

4“Physical activity must be intense.”

In reality, moderate activities like brisk walking can positively impact health. The goal is consistency.

 

5“Healthy eating means giving up your favorite foods.”

In truth, it’s about moderation. You can still enjoy your favorite foods within a balanced diet.

6“Supplements can replace natural foods.”

While helpful in certain cases, supplements should not replace nutrient-rich natural foods which provide a wide range of vitamins and minerals.

Frequently Asked Questions:

How much sleep is enough?

 

• Sleep needsvary byage:

 

• Newborns (0–3months): 14–17hours.

 

• Infants (4–12months): 12–16hours.

 

• Toddlers (1–2years): 11–14hours.

 

• Preschoolers (3–5years): 10–13hours.