How do I get a healthy lifestyle?

A healthy lifestyle is about creating a balance between physical activity, nutrition, sleep and mental health. Here are some basic tips to help you live a healthier lifestyle:

1. Nutrition

• Eat a varied and nutritious diet : Focus on a diet that includes fruits, vegetables, whole grains, lean protein and healthy fats. Eat a wide variety of foods to ensure you get all the nutrients you need.
• Avoid processed foods : Limit the intake of sugar, refined carbohydrates and highly processed foods, which can lead to weight gain and decreased energy levels.
• Small meals : Eat several small meals throughout the day instead of large portions, which helps maintain energy levels and avoid overeating.

2. Physical activity

• Exercise regularly : Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. Combining strength training and cardio is ideal for maintaining health.
• Find something you love to do : If exercise feels like a chore, it's hard to sustain it long term. Find activities you find fun (running, swimming, cycling, yoga or strength training).
• Move every day : Even on rest days it is important to stay active – take the stairs instead of the lift, go for a walk or stretch.

• Get enough sleep : Most adults need 7-9 hours of sleep per night. A good night's sleep is essential for physical recovery, mental clarity and health.
• Create good sleep hygiene : Make sure your bedroom is quiet, dark and cool. Avoid screens before bed and try to have a regular sleep rhythm.

4. Mental health

• Manage stress : Stress can have a negative impact on both your physical and mental health. Try meditation, mindfulness, deep breathing or other relaxation techniques.
• Build a supportive network : Spending time with family and friends is important. Social connections are a key factor in mental health.
• Pay attention to your thoughts : Try to cultivate a positive attitude and pay attention to how you talk to yourself. Practice gratitude to increase your mental well-being.

• Drink enough water : Fluid is essential for all body functions. The amount of water you need depends on factors such as activity level, climate and age, but a goal is to drink approximately 2-3 liters per day.

• Limit alcohol intake : Moderation is key. Alcohol can affect both physical and mental health, so it's best to drink it in moderation.
• Avoid smoking and drugs : Smoking and drugs have serious long-term health consequences, so it is best to avoid these.

• Make a plan : Having a structured day can help you integrate healthier habits. Plan time for exercise, meals and relaxation in your day.
• Be patient and realistic : Healthy living is a long-term process. Set realistic goals and be patient with yourself as you make changes.