Healthy living: 7 tips for a healthy lifestyle

With a healthy life you eat healthy, you sleep enough and you exercise and relax enough. Your work-life balance is also good and you have little stress. If you take good care of your body and mind, you will live healthy. In addition, you reduce the risk of diseases and you live longer on average. We give you 7 tips for a healthy lifestyle.

What is a healthy life?

With a healthy life you make choices that contribute to a healthy lifestyle. You eat healthy and you have little stress. You also get enough sleep, exercise and relax. In addition, you ensure a good work-life balance . This contributes to a healthy body and a healthy mind.

Benefits of a healthy life

You feel happier and more vital.

It reduces the risk of disorders and diseases such as cardiovascular disease*.

It increases the chance of a long life.

Reduces negative effects of stress.

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This is how you can live a healthy life

Eat healthy and varied and do a nutritional test regularly.

Drink little alcohol and don't smoke.

Exercise for more than twenty minutes every day and do strength training.

Learn to recognize and reduce stress. When in doubt, do a doubt test .

Maintain a good work-life balance.

Find your favorite relaxation.

Make sure you sleep well and enough.

Do a health check often . You can get some help for a healthy life reimbursed from the (basic) health insurance.

Tip 1: eat healthy and varied

The Health Council has drawn up a guideline for a healthy diet . This guideline is based on scientific knowledge about the relationship between nutrition and chronic diseases. The guideline is: eat at least 200 grams of fruit and vegetables and 90 grams of wholemeal or brown bread every day. Spread it over several eating times throughout the day. In the afternoon, put some vegetables on bread (cheese with peppers or grilled zucchini). Later in the day, have a handful of snack tomatoes and eat five heaping spoonfuls of green beans in the evening. The council also recommends eating (oily) fish once a week.

Eat a varied diet

According to the Nutrition Center healthy eating involves a varied diet . The center maintains the Wheel of Five. This disc consists of the boxes:

vegetables and fruit

whole grain cereals

spreading and cooking fats

drinks

protein-rich products, such as fish, meat and eggs

Do not eat more than 500 grams of meat per week. The following applies to dairy: take low-fat or semi-skimmed dairy products such as skimmed milk, yogurt and cottage cheese. You can easily see how much you should eat from each 'disc'.

Tasty and healthy recipes

Are you looking for an easy way to eat healthy? Here you can register to receive healthy and tasty recipes according to the Wheel of Five for 4 weeks .

Do a nutrition test regularly

With a nutritional test you gain insight into your dietary pattern and choices. Most tests will give you nutritional advice depending on the results. This is how you did these tests. The Vitality Nutrition Test takes about ten minutes.

Tip 2: drink little alcohol and don't smoke

For a healthy life, avoid alcohol as much as possible. One glass of alcohol a day already increases the risk of several types of cancer . One glass of alcohol per day reduces the risk of diseases such as cardiovascular disease and type 2 diabetes. But this does not outweigh the disadvantages. Opinions that a glass of red wine every day is healthy are therefore not correct .

No smoking = longer life and less risk of diseases

If you don't smoke, you live healthier . Non-smokers have, among other things:

less risk of cancer and cardiovascular disease.

live longer on average.

a better condition.

Help to quit smoking

Quitting smoking is a big step. Especially if you have to do it alone. Increase that chance that you will now really stop smoking. Enable the appropriate guidance.

Tip 3: move every day & do strength training

Movement is healthy. The advice for adults is to exercise 'moderately' for at least 150 minutes a week. That is more than twenty minutes every day. This raises your heart rate and breathing slightly, but you can still speak well. This concerns, for example:

to walk

swimming quietly

gardening

household chores

Moving more intensively is of course also possible. The more you sit, the greater the risk of cardiovascular disease . Conversely, you reduce the risk of these diseases by getting enough exercise .

Do strength training

Do bone- and muscle-strengthening activities, such as rollerblading or climbing stairs , twice a week . A small hour of strength training per week already lowers the risk of obesity, elevated blood pressure and elevated blood sugar .

Stay at a healthy weight

Getting or maintaining a healthy weight is easier said than done.The Vitality app can help you with that. By taking steps and increasing your heart rate, you earn points with the app. You can exchange these for a reward. By moving more, you quickly ensure a healthier life. Because even exercising once already has a protective effect for your heart. A healthy weight can be measured with the Body Mass Index (BMI).

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Walking is healthy

Walking is healthy! Here we list all the health benefits for you. All you have to do? Go around the block!

Start rollerblading

Do you want to learn how to skate? In this blog we will give you the most useful tips with which you can safely go on the road while rollerblading!

Tip 4: learn to recognize and reduce stress

Many people can suppress stress for a while . Stress is bad for your health and can eventually lead to burnout. Try to recognize stress early. You can recognize stress by physical and mental complaints and signals:

Physical complaints and signs are:

palpitations

tension in your stomach

accelerated breathing

increased heart rate

nausea

headache

much or little appetite

sleeping problems

fatigue

low resistance

Psychological complaints include:

worry

difficulty planning or making decisions

concentration problems

a rushed feeling

to enjoy less

unable to stop working

be more emotional or suffer from sadness

Do you recognize these symptoms and have you had them for a long time? Then make an appointment with the doctor. You are not weak when you ring the bell. It's good if you know your own limits. This prevents stress from leading to burnout.

Are you an entrepreneur? Read all about stress in entrepreneurs here.

Doubt about stress? Do the doubt test

Do you have too much stress in your work or private life? Or maybe it's okay? A little stress is healthy for functioning well. But if you are under a lot of stress for a long time, your body can no longer recover. You can then burn out faster.

Healthy Doubt Test

We all experience stress from time to time. But when is it too much? Not sure if it's too much? Do the test.

Reduce stress with exercise

Exercise helps to reduce tension. Adapt your training to the moment. Reduce stress by moving.

Try to reduce or prevent stress

You can make healthy choices for less stress in your life:

try to get enough sleep.

eat healthy and drink as little alcohol as possible.

reduce stress by exercising.

ensure adequate relaxation. This can be different for everyone, like reading a book or taking a hot shower

Dealing with stress: step-by-step plan

By making your situation clear, you can better deal with problems that cause stress:

Map out your situation. What gives you stress, what gives you energy and what are your positive qualities?

Write this overview on paper or talk about it with someone you trust. These can also be events, feelings or thoughts. This helps to better understand your situation and to process emotions better.

Every day write down what makes you stressed.

After writing, do something to relax.

Self-help modules with tips and exercises can help you

Mirro eHealth 's online self-help modules give you more insight into your mental health as a whole. There are more than twenty modules, with topics such as work stress, sleeping problems and sadness. Each theme has tips, exercises and experience stories. Do you have health insurance with asr? Then you can use the modules of Mirro eHealth free of charge and unlimited.

Tip 5: ensure a good work-life balance

Work at set times and schedule breaks. Guard a hard limit in this. Don't work outside your working hours and don't feel guilty about it. If your agenda is full, let your employer know in good time. With a good work-life balance, there is enough time for your work and your private life. At work you are doing well and at home you also have time for fun things. For example, managing a work project well and going to the cinema with friends.

Make a work schedule per day

It can be chaotic at work. Often people make a to-do list so that everything they need to do is on paper. The danger of a list is that you only start somewhere. You can't see from the list how much you can do in one day. You can't see how far you are with your work. A daily schedule is more sensible. See what needs to be done first every day. This way you have a realistic picture of what you can do in a day.

Tip 6: find your favorite relaxation

Relaxation is different for everyone. Think about what works for you. This might also be something you haven't thought of before. For example: driving a car, listening to rock music or cleaning. Plan a few moments every day with your favorite relaxation. Sufficient relaxation has its advantages. A relaxed person has peace of mind and body. You don't spend all day thinking about what you must or still have to do.

Tip 7: make sure you sleep well and enough

How much sleep you need varies from person to person. For adults, a guideline applies between six and eight hours. Keep track of how much you sleep for a while and whether you wake up rested the next morning. This way you also find out your ideal number of sleeping hours.

Use a sleep program

With a sleep program you can get information, tips and news about sleep . There are also watches with a sleep monitor. They can help you sleep better. That's good for you, because according to the Brain Foundation ' while you sleep, your brain cleans as it were '. Those who sleep well process emotions better and remember better what they have learned during the day. If you sleep less, you are more likely to experience chronic fatigue and stress.

Have rituals before going to sleep

Try to sleep and get up at regular times. This way you get into a rhythm in which your body goes into 'sleep mode' faster. This ensures a good night's sleep . A regular ritual before going to sleep can also help. This could be something small, such as cleaning up or reading.

No phone, alcohol or exercise before going to sleep

Put your smartphone or tablet away at least an hour before you go to sleep . This has negative consequences for a good night's sleep. This also applies to computers. It is then more difficult to fall asleep. In addition, do not drink coffee and alcohol in the evening. You may fall asleep faster with alcohol, but the sleep is less deep and restless . That's why you wake up less rested. Don't do high-intensity workouts in the hour before going to sleep. It is more difficult to fall asleep after an intensive workout.

Healthy living is necessary for healthy aging

Healthy living is very important if you want to grow old and healthy. But how important it is varies from person to person. Some people are more likely to get diseases. This may be genetic. Social or economic circumstances also have an influence. People who live in poverty are more likely to be obese and live shorter on average . For these people, healthy living is even more important.

Maintain a healthy life

Sometimes it is difficult to break fixed patterns. Then you want a healthy lifestyle, but that doesn't work in practice. For example, the motivation is gone. You want to get off the couch, but you still sit. Or you want to move, but you don't know how. These tips will help you keep going:

Set goals

Set yourself (achievable!) goals. Write down how you will achieve your goals. Do not compare yourself with others. It's about you. How do you want to live healthier? And what does it take? Why do you want to live healthy? Write it on a large piece of paper and hang it up. When your motivation is gone, you have a good reminder.

Get Routine

Make a weekly schedule in which you record the choices to live a healthy life. You make them come true. For example: a bike ride on Monday, Tuesday and Thursday. And make it practical: a long drive through the park or the city.

Avoid temptations

Make it as easy on yourself as possible. An example: don't go to the supermarket on an empty stomach. The temptation to buy unhealthy products is much greater. Good food is therefore wise before you fill the shopping basket.

Reward yourself

Is something going well? Reward yourself. It is precisely the positive changes that give you motivation. Have you been eating healthy all day? Treat yourself to something you enjoy. But this should of course not stand in the way of a healthy life. So no bag of chips, but, for example, a warm bath. Don't be angry if something doesn't work. You can always try again.

Help with a healthy life

Surround yourself with people who contribute to a healthy lifestyle. Often family, friends and colleagues can help you. Seeing behavior in another is enough to adopt this behavior . Does your partner regularly get up at seven in the morning to go for a run? Then that makes you think. Chances are that you think: he or she puts a lot of effort into moving. This must also be important to me.

Enlist professional help: nutrition coach or dietician

You can also enlist professional help to live a healthier life, such as a nutrition coach or a dietitian. Do you doubt whether your behavior contributes to a healthier life? A professional can help you with that. Your GP can also help you and possibly refer you to the right person.

Reimbursement for a healthy life

You can get some help for a healthy life reimbursed from the basic health insurance. For example, you can get smoking cessation counseling from your GP. You will also be reimbursed for three hours of dietary advice as standard. Always check the terms and conditions first. This type of compensation is often covered by the deductible. If you want to be reimbursed for more care, you can take out additional health insurance. Then you can, for example, be reimbursed for more hours of dietary advice.

Are you really healthy?

By living healthy, you often feel more vital. But are you also more vital? Do regular health checks . This way you gain insight into your own health. With the tips you can get started again.

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