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World health day: 5 rules to a healthy mind and body

1. Healthy food
Good nutrition is one of the most important steps in a healthy lifestyle. Eat at least three healthy and nutritious meals for three days and remember that dinner does not have to be the biggest meal. Your diet should include healthy foods, such as fruits, vegetables, whole grains, protein foods, healthy fats and much more. In addition, it is important to choose whole foods that can be prepared. A well-balanced diet will help you get all the nutrients you need.

2. Sleep well
Sleep plays an important role in your overall well-being and research shows that sleep deprivation is linked to many diseases, including obesity and heart disease. Good, quality sleep is highly recommended for people of all ages as it improves your health in more ways than you can imagine. You wake up feeling better physically and mentally which reduces your risk of various health problems in line.

If you have trouble getting enough sleep every night, there are several ways you can try to improve:

Avoid drinking coffee in the afternoon
Keep your bedtime and wake up at the same times each day
Avoid artificial lighting and sleep in complete darkness
Try to turn off the lights in your home a few hours before going to bed

Be sure to sleep 7-8 hours every night

3. Depression
Stress can have a detrimental effect on your health leading to weight gain and various ailments. There are many ways to reduce stress such as exercising, taking a natural walk, and using deep breathing techniques and meditation. If you can’t fully manage your daily life without being overly stressed, consider seeing a psychologist.

4. Give your mental health the attention you need
In an effort to focus on the material things of a healthy lifestyle, mindfulness often takes the back seat. However, good mental health is equally important for your overall well-being. Don’t forget that your mental health is the foundation of your whole life. It is very important to manage and evaluate your emotional health on a daily basis.

5. Exercise
Exercise is a great way to stay healthy and active. Studies have also proven the benefits of regular exercise – up to three times a week can help improve longevity and overall health. The American Heart Association recommends 150 minutes of exercise each week or an hour at least three times a week.