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A healthy lifestyle is conscious care for oneself, including your body, physical, and mental health. It forms the foundation of health, supporting a person's well-being and hormonal balance.
Without a healthy lifestyle, no vitamins, minerals, or hormonal medications will have a lasting and effective impact. Do you want to be healthy, look good, and maintain high productivity? Start by adopting a healthy lifestyle — get familiar with its four components to establish a strong foundation for your health.
NUTRITION: ONE OF THE KEY ELEMENTS OF A HEALTHY LIFESTYLE
You've probably heard the saying, “You are what you eat.” It’s true, as doctors can confirm. A person's eating habits can predict potential health problems or diseases. Conversely, certain foods can help prevent issues, such as hereditary diseases. In short, everything we eat either harms or supports our bodies.
Poor nutrition can lead to issues like obesity, heart attacks, strokes, type 2 diabetes, and an increased risk of cancer. Unbalanced diets also contribute to chronic fatigue, irritability, low productivity, liver and pancreas diseases, ulcers, gastritis, skin and hair problems, atherosclerosis, and various allergies.
More than 70% of modern diseases are caused by poor nutrition, excessive alcohol consumption, overeating, or harmful diets. According to modern research, poor nutrition is a major factor in the development of severe cardiovascular diseases, such as heart attacks and strokes.
According to WHO data, in 2021, ischemic heart disease and stroke caused 30% of deaths worldwide. In Ukraine, cardiovascular diseases were responsible for over 60% of deaths in 2021. And now, the added stress of war is making things worse.
To improve and maintain your health, it's crucial to honestly evaluate your diet and eliminate overeating and harmful foods.
Foods that Improve Health
A healthy diet should primarily consist of:
Vegetables and greens
Fatty wild fish and seafood
Nuts and cold-pressed oils
Flaxseed oil, rich in omega-3 and omega-6 polyunsaturated fatty acids, is particularly valuable. Olive oil is also great. Don’t forget to drink plenty of clean water daily. Green tea is a beneficial drink too.
MOVEMENT AND EXERCISE: THE KEY ELEMENT OF PHYSICAL ACTIVITY FOR A HEALTHY LIFESTYLE
Another saying, “Movement is life,” perfectly captures the truth. Movement is vital for good health and well-being. In the past, people had to move a lot to find food. Today, it takes far less effort to get food, especially with widespread digitalization. However, reducing movement too much can be dangerous for your health, as the body still needs plenty of activity.
Consequences of a Sedentary Lifestyle:
Musculoskeletal disorders
Brain function issues
Cardiovascular diseases, hemorrhoids
Constipation, excess weight, cellulite, and obesity
Those who live a sedentary lifestyle are 30% more likely to die than those who engage in regular physical activity. According to research from the Cleveland Clinic, a sedentary lifestyle is more dangerous than smoking, diabetes, or cardiovascular disease. The highest mortality rate was found among those who neglected physical activity.
So, let’s get moving to stay healthy! A MUST HAVE is at least three hours of physical exercise targeting different muscle groups each week, whether at the gym or on outdoor exercise equipment. Running and walking (at least 10,000 steps per day) are also great options for maintaining fitness and improving well-being. Physical activity directly influences the production of key "youth hormones" such as testosterone, DHEA, and growth hormone. These hormones provide high energy levels, productivity, good mood, goal-setting abilities, and are essential for sexual health and satisfaction (for both men and women).
SLEEP: A BASIC ELEMENT OF A HEALTHY LIFESTYLE
Sleep is an incredibly important part of our lives. It’s essential for the full recovery and recharging of all the body's systems. Sleep slows down bodily processes, allowing muscles to relax and the brain to process and discard unnecessary information. It’s no coincidence that people spend a third of their lives asleep.
Consequences of Chronic Sleep Deprivation:
Constant fatigue and reduced concentration
Lack of energy and low productivity
Brain dysfunction and low stress resilience
Premature wrinkles, loss of skin elasticity, and dull complexion
Weight gain, obesity, diabetes, and anxiety
Adults should aim for 7–8 hours of sleep per night. You should go to bed no later than 11:00 p.m., as between 11:00 p.m. and 4:00 a.m., the body produces the maximum amount of growth hormone and melatonin, which are essential for preserving youth, protein synthesis, and muscle development. Establishing a consistent sleep routine is key to easier falling asleep and waking up.
WORK-LIFE BALANCE: ITS ROLE IN A HEALTHY LIFESTYLE
With modern technology allowing us to work from anywhere, many people are working constantly. While it’s great to be in demand and build a successful career, balance is critical. Overwork and insufficient rest lead directly to burnout, during which "youth hormones" decline and "aging hormones" rise.
Scientists say that long-term overwork can lead to strokes, heart failure, and dementia. So, balance your work and rest. Adequate rest ensures sustained productivity and job satisfaction.
HORMONE BALANCE
A healthy lifestyle is the first step toward hormone balance—the foundation of health and age management. Age management relies on professional medical knowledge of the body's aging processes, including hormonal changes, and offers effective tools to improve health and manage aging: supplements, BHRT (Bioidentical Hormone Replacement Therapy), and more. Remember, balanced hormones ensure your well-being today and good health tomorrow.
Want to check your hormone levels? Complete our Brussels Consultative Protocol by answering 70 questions, and we’ll send you a detailed report on your hormone levels and general recommendations for improving your well-being.
Need a personalized program and professional support?
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