Healthy balanced diets are full of whole grains, fruits, vegetables, fiber, omega-3 fatty acids, and unsaturated fats which are all dietary components that help to tamp down inflammation that can damage joints, tissues, organs, and artery walls. Food items made with refined grains, sweets, and sugar sweetened beverages cause spikes in blood sugar that lead to early hunger as well as high blood sugar that is linked to development of obesity, heart disease, diabetes, and dementia.
There is convincing evidence that Mediterranean diets may meet the criteria for good health with research showing it is effective at helping to ward off stroke, heart attack, and premature death. Mediterranean diets contain olive oil, vegetables, fruits, fish, nuts, moderate amounts of wine, cheese, lean red meat, and is very low in processed meat and food items.
Physical activity is a required component for good health and overall well being that can help to significantly decrease risks of developing heart disease, diabetes, stroke, falls, colon and breast cancer, as well as depression. Sleep, endurance, and sex are all improved with regular physical activity. 150 minutes of moderate exercise per week such as walking or riding a bike will help to achieve great things. 2-3 times per week strength training exercises are recommended to help with balance, bone health, controlling blood sugar, and mobility.
Mental health is also important for overall well being, finding ways to decrease stress can help you stay healthy. Studies have shown links between a variety of disorders and stress, there are many ways to combat stress including yoga, mindfulness, meditation, and vacations among other things.
Avoidance or at the very least limiting bad habits such as alcohol, tobacco, and fried greasy and sugary foods/beverages are recommended which all have a growing body of evidence showing adverse effects on the body and mind with links to development of numerous conditions, diseases, and in some cases death.
Establishing a good relationship with a primary care physician is recommended, as this professional can help to track your health and is a wealth of information on way to improve it that can also recommend test to check for hidden conditions periodically to help keep you healthy.
Be happy, and well.
