Body and Soul

The body and soul are integrally connected, and their health forms the foundation for overall wellbeing, wellness, and a quality life. Physical health refers to the state of the body and its ability to function effectively, whereas mental health focuses on the state of mind, emotional stability, and the ability to adapt to stressful situations. These two aspects of health are interconnected and influence each other. For example, regular physical activity can positively impact mental health by reducing stress levels and promoting the release of endorphins, which in turn contributes to an overall sense of happiness and well-being. Similarly, mental health can impact physical health, such as in the treatment of chronic disease or recovery from injuries.

Proper lifestyle is important for maintaining health and preventing many diseases. It includes regular physical activity, a balanced diet, enough sleep, and minimizing stress. Proper lifestyle also helps maintain a healthy weight, reduces the risk of heart disease, diabetes, high blood pressure, and many other diseases. In addition, it improves overall quality of life, physical and mental condition, and helps maintain a positive mood.

Health tips

Regular exercise
• 5 times a week of moderate-intensity half-hour physical aktivity
• fast walking, stair walking, swimming, cycling or slow jogging
• if the movement is more intense, the length can be reduced from 30 minutes to 15 minutes

Maintain a healthy body weight
• if a man has a waist circumference of over 102 cm and a woman over 88 cm, weight loss should be considered
• a weight reduction of 3-5% significantly affects blood pressure and lipid levels, thus reducing the risk of heart disease
• find out your Body Mass Index (BMI), if it reaches 30 or more, there are health risks

Healthy diet
• adequate intake of fruits and vegetables in at least 2-3 servings per day
• include nuts and seeds in your diet
• limit the intake of saturated fats: red meat, processed meats, dairy products, coconut oil, and palm oil
• replace limited saturated fats with unsaturated fats: fish, olives, tofu, avocado
• avoid sweets and limit sugary drinks
• use salt in moderation and don't overdo it with alcohol

Sleep enough
• the length of quality sleep is individual, typically ranging from 6 to 9 hours per day
• long-term reduced sleep duration is associated with health risks
• the temperature in the bedroom should be lower than in the living room and without unnecessary distractions and darkened
• 4-5 hours before bedtime, avoid beverages containing caffeine and theine
• limit fluid intake 2 hours before sleep

Managing Stress
• stress is an inevitable part of everyday life nowadays, and coping with it is highly individual matter
• do not deal with stress by overeating, smoking cigarettes or alcohol
• exercise in case of increased stress
• ask for help from loved ones or seek professional help