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CHAPTER 4 Characteristics and Principles of a Healthy Lifestyle
A strong body of evidence support that chronic diseases can be prevented if individuals adhere to healthy lifestyle behaviors. The term healthy lifestyle is used frequently in scientific literature, but its meaning may vary considerably. It may refer only to the avoidance of bad habits like smoking (preventive orientation), but it may also refer to behaviors that affect mostly the physical aspect of health (preventive and promotive orientation). It may also entail the broader meaning that includes behaviors that affect overall health (holistic, wellness‐enhancing orientation). In the past, healthy lifestyle was associated more with the prevention of negative health consequences; today it is related to the promotion of positive health consequences. Adhering to a healthy lifestyle means practicing a way of living that builds, maintains, and promotes health and well‐being through a cluster of positive health behaviors.
Key Point
Adhering to a healthy lifestyle means practicing a way of living that builds, maintains, and promotes health and well-being.
The main characteristics of a healthy lifestyle include following a healthy diet; being physically active; maintaining a healthy weight; avoiding tobacco use, excess alcohol use, and the use of other harmful substances; controlling stress; and resting adequately (Figure 4.1).
A healthy diet throughout our lifecycle starts from infancy through breastfeeding. Optimal nutrition through childhood and adolescence helps to foster healthy growth; adequate nutrition throughout the adult life preserves health and maintains a good quality of life. In general, a healthy diet may vary greatly, depending on the personal characteristics, age, gender, physical activity habits, dietary preferences, and cultural habits, but also on food availability and accessibility. Chapter 6 presents the various dietary patterns that are considered healthy, based on extensive research conducted over the past 50 years.
Regular physical activity reduces the risk of CVD, certain types of cancer, hypertension, and depression and contributes to weight control and prevention of overweight and obesity. To ensure good health, physical activity should be an essential component of everyday living. Physical activity may include sports or planned exercise; walking, biking, or running as transportation; leisure time physical activity (such as dancing); occupational (i.e., work) or household chores; play; games; and activities in the context of daily family and community life. Combining aerobic, muscle‐strengthening, and bone‐strengthening types of exercise provides optimal health benefits. Chapter 9 summarizes the various forms of physical activity and the benefits accrued from them.
Key Point
Regular physical activity reduces the risk of cardiovascular disease, certain types of cancer, hypertension, and depression and contributes to weight
