4 Steps to Lead a Healthy Life. Reconciling work, study, domestic routine, and body and mind care may, at first glance, seem impossible. Therefore, G1 talked to experts to point out the essential steps for those who want to lead a more balanced life. They agreed on three points: exercising, eating well, taking care of mental health, and seeking medical care. Taking care of your body and mind.
4 Steps to Lead a Healthy Life
It’s simple: move. “Just because you are not sedentary is already a thousand points ahead of the sedentary person”, says general practitioner and family doctor Alfredo Salim Hello, from Hospital Sírio-Libanês, in São Paulo. “If you have the option between being thin and doing physical activity, choose a physical activity. A sedentary lifestyle cannot accompany the human being”, he stresses.
But how to start? For Feldman Barcelos, professor of functional at Bodytech Sudoeste, in Brasília, the first step is, literally, to wake up.
“The simple fact of placing the phone away from the bed, in order to be able to get up and start moving the body, already generates a change of stimulus”, he says. “Starting physical activity in the morning helps to improve habits – basal caloric expenditure, attention deficit, reasoning, hormones that are released on a daily basis”, he explains.
And which activity to choose? Anything, says Feldman, as long as it is something pleasurable for the person, be it pilates, walking, or running. He points out that the important thing is to seek professional guidance and go slowly. Even so, it doesn’t take long for the first results to appear.
“You can’t start running 5km, the gain is gradual. But after three or four weeks, you can improve sleep, mood, and attention,” says Feldman.
To create the habit, the physical educator suggests setting weekly goals, so as not to let the excitement of Monday die on Wednesday. Another way to keep your commitment is to exercise with a friend. “When you make an appointment with someone else, to cancel it is much more complicated,” he says.
Food was another point of consensus among experts heard by G1 as the key to a better life. And the first tip on how to better nourish the body is: drink water.
“It is very simple, but I get tired of caring for a patient who drinks a glass of water on the day and no longer drinks,” says nutritionist Lidiane Santana, who works in Rio de Janeiro. “All the filtration of the blood is through the kidneys, and drinking water helps to eliminate toxins,” he explains.
Second, it is essential to avoid industrialized products – including “fake healthy” products, such as turkey breast, for example. The ideal is to reduce the consumption of processed, sausages, soft drinks, and ready-made spices, recommend the functional and oncological nutritionist Suelem Lima, of the Aliança Instituto de Oncologia, in Brasília. “The solution is to eat real food,” he says.
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The two professionals give a tip to guide a good diet: “peel more, unpack less”. And, if it is to be unpacked, pay attention to the food packaging itself: “it is always good to ask yourself: do you know the ingredients that are on the label? There are products with the zero sugar label that have maltodextrin on the label, for example, which is another name for sugar. If you have a weird name, don’t buy it “, advises Lidiane.
For those who have conditions and want to look for a professional, the most suitable is the nutritionist. One of the problems with having a healthy diet is precisely the culture of the diet, according to experts. For behavioral nutritionist Paola Altheia, who works in Curitiba, this is a generalized difficulty. Taking care of your body and mind.
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“The Brazilian diet is chronic and sometimes even recreational. The trivialization of the diet in Brazil is an alarming thing. They do not understand that they are dealing with something very serious – which is the metabolism, the body”, he says.
They advocate that people change their relationship with food. “It is the person being able to realize that the food is just-food. I always talk about quantity, frequency, and context. Pot brigadeiro is not the same thing as brigadeiro pot. Food doesn’t matter that much – but, rather, what the context is that it enters your life? If it is a healthy context, you will be healthy – if it is a pathological context, you will have a disease “, says Paola.
Take care of mental health
Traditional interventions – such as psychotherapy or psychoanalysis – can help to pay more attention to your own emotions, thoughts, or behavior patterns. For the psychologist Gláucia Flores, who works in Brasília, the moment to seek professional help is when the person realizes that he is having losses in his life.
“Usually (the time to seek help to deal with emotions) is when the person realizes that he/she is not coping alone – he/she cannot work, he cannot relate, he is moving away, isolating himself. He no longer begins to be as he was normally, “he explains.
But therapy is not the only way to “look inside yourself,” says therapist Ivana Cangussu, who also holds a bachelor’s degree in psychology from the Federal University of Bahia (UFBA). Other practices that can help are meditation, yoga, or Reiki, for example:
“They work with the mental rhythm and deal with thoughts, emotions, conflicts, which we often do not stop to observe – they push with their bellies, never look, and end up having panic attacks, depression”, he says.
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In addition to therapies, it is also interesting to develop interests beyond work or family.
“Let’s think about our life as a pizza: A slice is work, one in the family, one’s marriage, children, leisure. When we give more importance to one than to another, this balance is uneven is yes, it is important that we find pleasure at work, but also have other interests, to also learn other things “, analyzes Gláucia.
Go to the doctor
Finding a trusted doctor is also essential.
In addition to adopting good habits, having a medical follow-up at least once a year is also recommended, explains general practitioner Sílvia Souto, from the Aliança Instituto de Oncologia, in Brasília. To start, she recommends looking for a general practitioner first. Taking care of your body and mind.
“In the first consultation, if there is a need for a specialist, he will refer. Often the patient has no discernment to know which is the correct specialist”, he recalls.
In addition to routine examinations – blood, feces, and urine – the medical recommendation is that men undergo prostate exams from the age of 40 and women, the pap smear, from the age of 25.