Healthy lifestyle

Simple habits for lasting health

A healthy lifestyle is a set of useful habits aimed at preserving health, preventing disease and strengthening the body. You can start with small changes that gradually become part of your day.

Core principles

A foundation for feeling well rests on five basic rules that anyone can follow.

Balanced nutrition

A balanced diet rich in vegetables, fruit and protein. Limit salt, sugar and saturated fats.

Physical activity

At least 30 minutes of moderate activity a day: walking, morning exercise, swimming or taking the stairs.

Quality sleep

7–8 hours of sleep a night. Try to go to bed and wake up at the same time.

Giving up addictions

Quitting smoking, including e-cigarettes, and avoiding alcohol abuse is the main step towards heart and lung health.

Timely check-ups

Have regular screenings and preventive check-ups even if you feel well.

The healthy plate rule

A simple guide for a balanced meal:

  • 50% of the plate — vegetables and greens: a source of fibre and vitamins
  • 25% of the plate — complex carbohydrates: wholegrain bread, cereals, durum pasta
  • 25% of the plate — protein: lean meat, fish, eggs, legumes, cottage cheese
  • At least 400 grams of fresh vegetables and fruit a day
  • 1.5–2 litres of clean water a day

Managing stress

Chronic stress weakens the immune system and increases the risk of cardiovascular disease.

  • Alternate mental and physical activity
  • Limit negative news and gadgets before bedtime
  • Make time for hobbies, family and walks outdoors
  • Seek psychological support if needed

Disease prevention

Precautions that help avoid severe chronic diseases.

Cardiovascular system

Monitor your blood pressure (normal — no higher than 120/80 mmHg) and cholesterol, and limit salt to 5 grams a day.

Type 2 diabetes

Maintain a healthy weight, limit sugary drinks and fast food, and check your blood glucose regularly.

Cancer

Stop smoking, protect your skin from excessive ultraviolet exposure and have state screenings according to your age.

Frequently asked questions about health

Why have a screening if I feel fine?

Many dangerous diseases are asymptomatic in their early stages. Screening can detect a disease before the first symptoms appear, when treatment is most effective.

How can I start exercising safely?

Start gradually with daily 20–30 minute walks at a comfortable pace. Consult a doctor before intense training.

Are e-cigarettes and vapes harmful?

Yes. Their aerosols contain toxic substances and heavy metals that damage the lungs and maintain nicotine addiction. They are not a safe alternative to regular cigarettes.