Health is a top priority in every domain of life. Wellness is more than just the absence of illness, it is psychological, physical, and social well-being. With this holistic view, what are the three keys to good health? It’s proper nutrition, exercise, and rest. All of these factors are important for supporting health and longevity.
Understanding Good Health
Traditionally, good health means to be in a state of complete physical, mental and social well-being. The World Health Organization (WHO) defines health as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.
Physical Well-Being
Physical health is when a body can carry out day to day functions without tiring or hurting. That is, a sustainable weight, plenty of vitality and without any diseases that lasts a lifetime. Simply moving your body, consuming whole-foods, and sleeping enough time are the basic habits that will affect your physical health.
Mental Well-Being
Mental health is as equally important because it determines how we think, feel, and act. Mental health helps you manage stress, develop relationships, and make choices. That includes emotional stability and being able to weather through things life throws at you.
Social Well-Being
This is the quality of relationships you have with your family, friends, and the community in general. A wide network of people fills our need for a purpose and builds an emotional support system. Having a healthy relationship can not only make us happier but can also potentially make our physical health better.
What are the three keys to good health
1. Well-balanced diet
Good health is based on a balanced diet. In other words, eating a variety of foods in the right ratios in order to provide nutrients that the body needs.
Why Balance is Key in a Well-Rounded Diet
Nutrition is a massive part of our health and it literally has a direct impact on keeping us well; you could take every supplement powder in the world and it would not do jack if your body is not being fueled with the optimal fuel. A balanced diet supplies nutrients to grow and repair body tissue, supports the immune system and enhances overall health.
Practical Tips for Balanced Nutrition
To achieve balanced nutrition:
- Plan Meals: Prepare meals ahead of time to ensure they include a variety of food groups.
- Limit Processed Foods: Reduce intake of foods high in sugar, salt, and unhealthy fats.
- Stay hydrated: Drink plenty of fluids, preferably water, about 6 to 8 glasses depending on your weight.
- Diversify: Include a range of foods from each group to address all nutritional bases. This aids in getting different nutrients and keeps meals interesting.
- Portion Control: Use the MyPlate model (or something similar) to visualize portion sizes — half your plate should be fruits and vegetables, the other half grains and protein.
Balanced nutrition offers great health benefits for the body, in addition to the fact that it contributes to the acquisition of mental clarity and emotional balance.
Important Elements of a Good Diet
Foods from the following five groups are usually included in a balanced diet:
- Fruits and Vegetables: Aim for around half your plate. Consume fruits and vegetables of all colors and types for a wide diversity of vitamins and minerals. We should really be eating at least five portions a day just to stay healthy.
- Grains: Whole grains should take one-quarter of your diet. They are rich in nutrients and fiber. Include whole wheat, brown rice, quinoa, and oatmeal.
- Protein: Meats, fish, eggs, beans, nuts, and seeds are good sources of protein. They should take roughly 1/4 of your plate. Avoid all processed meat, and limit red meat consumption.
- Dairy: Low-fat dairy or dairy substitutes such as a soy beverage contain a decent source of calcium and vitamin D, both essential for bones health.
- Fats: Minimize saturated fat and ramp up healthy fats from unsaturated oils (like safflower and olive oils) and spreads. And these need to be eaten in moderation.
Learn more about a few light cooking methods to lose weight.
2. Regular Exercise
A third crucial leg of health is exercise. This covers all types of physical activity that improve or maintain overall physical fitness.
Types of Exercise
We can categorize exercises in to four basics types:
- Regular physical activity: Walking, running, cycling, or swimming improve cardio-respiratory systems.
- Strength Training: Increasing muscle mass and bone density by lifting weights or using resistance bands.
- Flexibility Exercises: yoga and stretching work wonders for overall flexibility and muscle relaxation.
- Balance Training: Activities such as tai chi or balance training can help us avoid falls as we get older.
Now, we’re going to zero in on 2 popular types of exercise — Cardio and Weightlifting.
Cardio vs. Weightlifting for Health
Benefits of Cardio
- Caloric Burn: Weightlifting burns less calories compared to cardio in general. For instance, cycling (moderate effort for 30 min 295 kcals) burns more calories than weightlifting (30 min around 110 kcals). This is the reason why cardio used to be a popular option to shed pounds faster.
- Cardiovascular Health: Cardio also helps to strengthen the heart, decrease blood pressure, and increase circulation, all of which contribute to lowering the chances of heart disease.
- Mental Health Benefits: The release of endorphins in the body during cardio workouts improves mood, regulates anxiety, and significantly boosts our general well-being.
Benefits of Weightlifting
- Build Muscle and Boost Your Metabolism: One of the best things about weightlifting is that it builds lean muscle mass, which increases resting metabolic rate and allows you to burn calories even after your workout.
- Long-term Weight Management: Even though cardio burns many calories while you exercise, weightlifting is better for lasting weight control because it helps you build and keep more muscle mass.
- Injury Prevention and Bone Health: Strength training helps maintain joint stability and bone density, decreasing the risk of injury and osteoporosis — which is critical to ensuring we stay mobile and independent as we age.
Combine The Two
However, a study of more than 416,000 adults published in The British Journal of Sports Medicine in 2022 have shown that cardio plus strength training is the best for your health. Combining both offer a lower mortality risk. It’s because it ensures maximum calorie burn while improving your cardiovascular fitness and strength at the same time.
Finding Enjoyable Activities
If you want to stick with an exercise routine, choosing exercises you enjoy is crucial. Thus, you exercise your body in a way that feels like play, whether that is dancing, walking with friends, or competing in a team sport.
3. Proper Rest
Rest is one of the three keys to good health. During sleep, the body heals itself — physically and mentally.
How Science Explains Getting Enough Sleep
During sleep:
- The body goes through a series of stages, all of which are important in healing.
- Some hormones are regulated, like growth hormone which is released in deep sleep and helps with tissue growth.
- The consolidation of memory takes place; sleep plays an important role in the learning of new information.
Importance of Quality Sleep
Good sleep plays a key part in our well-being by:
- Enhancing cognitive performance: A brain that gets plenty of sleep is guaranteed to deliver better performance level in things that require focus.
- Balancing mood: Getting enough sleep regulates emotions and decreases irritability.
- Boosting the immune system: You may cause damage to immune responses if you deprive yourself of sleep.
How to Sleep More Restfully: Practical Recommendations
To improve sleep quality:
- Set a routine: Go to bed and wake up at the same time each day to help keep your body’s internal clock regulated.
- Make Your Place Comfortable: Your sleeping area should be dark, quiet, and cool.
- Reduce Screen Time before Bed: Blocking blue light coming from the devices at least an hour before sleep.
- Relax: Read a book or do meditation before sleep.
You can really improve both your health and your life as a whole by getting enough rest, along with nutrition and exercise. Read these tips for healthier sleep.
Final thoughts on the three keys to good health
Ultimately, it is essential to take a holistic approach to healthy living, including the three keys to good health. All are integral in promoting physical vitality, mental clarity, and emotional stability. Recognizing the importance of these three factors and incorporating them into daily habits can unleash a healthy, lasting life.
Although the road to good health is absolutely incessant and often time-consuming, the results are well worth it — a naturally better quality of life, more energy, mood stability, improved relationships, and, finally, a longer life without the chronic diseases of our time.
So, start today; you owe it to yourself; the three keys (balanced nutrition, regular exercise, and enough rest) will guarantee you a future of vitality and joy.
To get alerts of the latest tips and workout plans, follow us on our Facebook, Instagram, and Pinterest pages.
Sources:
- https://www.jinfiniti.com/unlocking-the-mystery-the-three-essential-keys-to-good-health/
- https://www.nike.com/au/a/cardio-vs-strength-training
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7322669/
All images from pixabay.com
Say Hi to SelfWeightLoss’s Guest Authors! Many talented authors have submitted their article and contributed to get it bigger. Browse through this page. You may find the right author for you. If you think you would like to contribute to the blog, Please visit this page: https://selfweightloss.com/write-for-us and follow its guidance. Thank you!
