Eating a healthy diet provides the nutrients you need to stay healthy. It also helps prevent diseases and promotes good mental health. Healthy eating includes foods from all major food groups in the right amounts, and is low in added sugars, salt, saturated fats and trans fats. It includes a wide variety of foods that provide different tastes and textures, and is rich in fruits, vegetables, lean meats, seafood, whole grains, nuts and seeds. The best way to make changes in your diet is to do it slowly. Try not to change everything all at once because this can lead to slipping up or giving up. Instead, start by adding one new healthy item to your meal each week. If you are trying to lose weight, eat smaller portions. This will help you feel full and can help control calories. When dining out, ask for a small plate or bowl to help you gauge portion sizes. Or split a dish with a friend when possible. At home, use visual cues to guide your serving size - for example a cup of fruit should be about the size of a tennis ball and a serving of pasta or rice should be about half the size of a traditional light bulb. Eat a range of colourful fruits and vegetables (2 or more servings each day). Include dark green, red and orange veggies, as well as cruciferous vegetables (broccoli, cauliflower, kale, brussel sprouts) and other veggies that are high in fibre such as mushrooms and onions. Also eat some beans and other legumes, as well as whole grains (pasta, barley, oats) and some soy products. Limit intake of high-fat foods, including fatty meats and poultry, full-fat cheese, cream, and butter. Choose low-fat sources of protein such as eggs, fish, skinless poultry and beans, soy products, and unrefined unsalted nuts and seeds. Limit dietary sodium (salt) and processed sugars to less than 1500 mg per day, if you are trying to lower blood pressure or manage diabetes. Instead, season foods with herbs and spices to add flavour without added sugars. A healthy eating pattern can reduce the risk of heart disease, obesity and some cancers, as well as promoting mental health. It can also help control blood sugar levels in people with diabetes and improve bone health. Eating well can help to manage and prevent mental health problems such as depression and anxiety. It can also support recovery from mental illness, and reduce the risk of suicide in people who are at risk of taking their lives.
The lifestyle of a person or group is the totality of their patterns of living, including consumption, entertainment and dress. It also reflects their attitudes, values and worldview. People who enjoy rich and luxurious lifestyles are often described as “living in style”. A healthy lifestyle consists of eating right, exercising regularly, maintaining good sleep hygiene, refraining from smoking, and practicing other self-care behaviors that are important to mental health. These activities can help reduce the risk of many diseases and can even lengthen life expectancy. People who live unhealthy lifestyles often suffer from various mental illnesses, such as anxiety, depression, or bipolar disorder. Such conditions can affect one’s work, home life, and social interactions. Some of these conditions can even cause permanent damage to a person’s health. The term ‘lifestyle’ first came into common use in the 1930s, although the concept was popularized by Alfred Adler. Adler was a psychoanalyst who developed an approach to psychology that emphasizes the individual’s unique temperament and strengths. He also emphasized the importance of understanding the relationship between one’s personality and life experiences. Adler’s definition of a lifestyle includes patterns of thought, behavior and possessions that reflect the person’s attitudes and values. This is contrasted with the sociological definition of a lifestyle, which includes external elements such as class, income, and status. A person’s lifestyle can also change over time, reflecting the shift in societal trends and culture. In recent years, there has been a growing interest in promoting a healthier lifestyle as a way to enhance psychological well-being and prevent mental illness. Several studies have shown that healthy lifestyle choices, such as regular physical activity, non-smoking and a regular social rhythm are related to improved mental health. These changes can be achieved by making minor adjustments to one’s daily routine, such as eating more fruits and vegetables or taking a supplement. For example, a simple change in diet can significantly improve an individual’s mood, increase energy levels, and decrease the chances of developing some chronic diseases. Another way to improve mental health is to engage in regular recreational activities, such as volunteering or community service. Lastly, it is important to surround yourself with positive people who encourage you to achieve your goals. Despite the many benefits of a healthy lifestyle, it can be difficult to make these changes in your life. If you are struggling to develop healthy habits, it is helpful to seek support from family and friends, as well as joining online forums or mastermind groups. Additionally, it is a good idea to consult with a doctor or counselor to get advice and guidance on how to develop a healthy lifestyle.