The foundation of a healthy life is based on quality nutrition, healthy weight, regular physical activity and non-smoking. Yet, only 3 percent of Americans live a healthy lifestyle based on these behavioral characteristics, according to Matthew Reeves, M.S., Ph.D. at Michigan State University, MSU, and published in the 2005 "Archives of Internal Medicine." A healthy life also includes sustaining emotional and mental health.
Nutritious Diet
A nutritious diet may prevent the leading causes of morbidity and mortality, including heart disease, cancer, stroke, respiratory disorders, diabetes, Alzheimer's disease, blindness and infectious diseases. Harvard School of Public Health recommends that you consume five to 13 servings of fruits and vegetables daily, depending on your calorie needs. A person who requires 2,000 calories daily should eat nine servings or 4.5 cups of fruits per day. Research at MSU found that only 23 percent of Americans consume five fruits and vegetables per day. A nutritious diet includes fruits and vegetables plus whole, unprocessed foods such as whole grains, legumes, nuts, seeds, olive oil, low-fat dairy and fish.
Healthy Weight
Maintaining a healthy weight helps sustain a healthy life. Although fad diets may help you lose weight fast, these diets usually limit your nutritional intake, can increase your health risks and fail in maintaining the weight lost over time. Maintaining a healthy weight is a lifestyle that involves eating nutritious foods, being physically active regularly and balancing the number of calories you eat with the number of calories you expend. Maintaining a healthy weight reduces your risk of obesity, type 2 diabetes, cardiovascular disease, hypertension, asthma and cancer. However, 68 percent of adults and almost 50 percent of children and adolescents in the United States are overweight or obese. As a result, prevalence of type 2 diabetes is skyrocketing and projected to triple within the next 40 years.
Physical Activity
Engaging in regular physical activity is essential for a healthy life. Yet, only 22 percent of Americans have regular physical activity, according to research at MSU. Regular physical activity includes 150 minutes of moderate-intense aerobic activity, 75 minutes of vigorous intensity aerobic activity or a mixture of both, each week. Aerobic activities include walking, running, hiking and swimming.
Emotional and Mental Health
Emotional health enables you to feel good about yourself and relationships and have self esteem and confidence. Depression and anxiety alter mood and thought and interfere with activities. Scientists at the University of Texas-Houston School of Public Health found that subjective well-being comprised of positive emotions and life satisfaction is associated with longevity in research published in "Health Psychology" in 2010.
References
- PubMed: Healthy Lifestyle Characteristics among Adults in the United States
- HealthyPeople.gov: Mental Health and Mental Disorders
- National Prevention, Health Promotion and Public Health Council: 2010 Annual Status Report
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- PubMed: Traditional Mediterranean Diet and Longevity in the Elderly
