How to maintain the health and well-being of the body

The balance between a balanced diet and moderate physical activity is the formula for achieving a healthy body and mind. Follow these practical tips.

Changes in daily routine, overwork, anxiety and high academic load are factors that can affect health. Occasionally, people face stressful seasons in which exercising and eating nutritious food and at established times, take second place.

Despite the fact that fitness culture has gained strength in recent years, figures from the World Health Organization (WHO) indicate that 2.8 million people die each year from obesity or overweight. The statistics are alarming and in the midst of information saturation, the recommendations of health professionals can become blurred.

Achieving a healthy lifestyle consists of striking a balance between moderate physical activity and a diet that favors the body nutritionally and energetically. Clara Valderrama, nutritionist and dietician and member of the Herbalife Nutrition Colombia Dietitian Consulting Council, and Dr. Carlos Ulloa, a surgeon doctor specialized in sports medicine and member of the same Council, offer the following recommendations for maintaining good health:

1. Spreading food consumption throughout the day is a simple strategy to maintain stable energy levels that lead to productivity.
2. Drinking beverages such as tea can help you stay active thanks to the caffeine in its ingredients. Foods with excess fat and sugar produce the opposite effect.
3. It is advisable to establish a schedule for meals, including snacks. In this way, the metabolism will always work at the same rate.
4. Snacks serve to moderate appetite before main meals, distribute nutrients throughout the day, and provide daily needs for micronutrients such as vitamins.
5. For the moment of the ounces, it is important to include foods or nutritional supplements that contain protein, since they give a feeling of satiety and, consequently, lower the levels of anxiety. In the same way, whole fruits provide energy and fiber, and nuts have healthy fats, elements that also fulfill the function of satisfying appetite.
6. To combat insomnia, meditation is also a good alternative. Just 15 minutes before sleeping will be enough to clear your mind and relax your body in preparation for quality rest.
7. When choosing an exercise routine it is essential to identify the intensity level, for this you can seek the advice of a sports professional. It is recommended to start with a simple practice and gradually increase the degree of difficulty or the time of it.
8. The benefits of regular training are not only physiological. As a result of the release of neurotransmitter substances such as endorphins, exercise generates states of happiness, satisfaction and pleasure, and decreases pain, anxiety and negative thoughts.
9. The discipline created by an exercise routine is transferred to other types of activities such as work and academic activities. This improves productivity and concentration, producing an overall feeling of satisfaction.
10. Regular training improves muscle tone and therefore body posture. In this way, people get less tired during their work or academic days and have a better disposition to carry out their work.

“It is important to be clear that each person has different caloric needs that result from their level of physical activity, gender, age and body composition. For this reason, it is essential to have the advice of your trusted nutritionist or athlete if you plan to include radical changes in your eating habits or in your training ”, emphasizes Clara Valderrama.