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Nutrition and exercise: recommendations

Maintaining a healthy lifestyle requires a combination of balanced nutrition and regular physical exercise. These two components are key to overall well-being, including both physical and mental health. Experienced dietitian, Olga Bezugla, shares recommendations on proper nutrition and physical activities that will help you achieve optimal health and energy levels.

The importance of balanced nutrition

Balanced nutrition provides the body with the necessary nutrients that support its functioning, aid in recovery after physical exertion, and strengthen the immune system. The main principles of healthy eating include:

  1. Variety of foods: Include different food groups in your diet – vegetables, fruits, whole grains, protein-rich foods, and healthy fats. This will ensure your body gets all the essential vitamins and minerals.
  2. Nutrients: Carbohydrates, proteins, and fats should be balanced in your diet. Carbohydrates provide energy, proteins aid in muscle recovery, and fats are necessary for the normal functioning of the body.
  3. Regular meals: Eat regularly, approximately every 3-4 hours. This will help maintain energy levels and prevent overeating.
  4. Hydration: Drink enough water – about 8 glasses a day. Water is essential for optimal body function and recovery after physical exertion.

Recommendations for physical exercise

Physical exercise plays a crucial role in maintaining health. It improves blood circulation, strengthens the cardiovascular system, supports muscle mass, and promotes mental well-being. The main recommendations for physical activities include:

  1. Aerobic exercises: Cardio workouts, such as running, swimming, cycling, or brisk walking, improve the cardiovascular system and help burn calories. It is recommended to engage in aerobic exercises for at least 150 minutes per week.
  2. Strength training: Exercises with weights or strength training help strengthen muscles and bones. It is recommended to include strength training 2-3 times a week.
  3. Flexibility and stretching: Exercises for flexibility and stretching, such as yoga or Pilates, improve mobility and help prevent injuries. It is recommended to perform such exercises 2-3 times a week.
  4. Combining exercises: Combine different types of physical activities to achieve optimal results. For example, you can combine cardio workouts with strength training and stretching.

The impact of nutrition and exercise on mental health

Research shows that proper nutrition and regular physical exercise have a positive impact on mental health. They help reduce stress levels, improve mood, and contribute to an overall sense of well-being.

Professional consultation

To achieve the best results, it is important to consult a specialist who can help develop an individualised programme of nutrition and physical activities. Olga Bezugla offers professional consultations on sports dietetics, taking into account your individual needs and goals. You can learn more about this via the link: sports dietetics.

Balanced nutrition and regular physical exercise are key components of a healthy lifestyle. They will help you achieve optimal health, increase energy levels, and improve overall well-being.