{"id":8983,"date":"2025-03-31T17:52:48","date_gmt":"2025-03-31T14:52:48","guid":{"rendered":"https:\/\/medilab.km.ua\/?p=8983"},"modified":"2026-06-18T14:38:38","modified_gmt":"2026-06-18T11:38:38","slug":"zdorovyj-sposib-zhyttya-is-the-basis-of-physical-psychological-and-social-well-being","status":"publish","type":"post","link":"https:\/\/medilab.km.ua\/en\/zdorovyj-sposib-zhyttya-is-the-basis-of-physical-psychological-and-social-well-being\/","title":{"rendered":"Healthy lifestyle: the foundation of physical, mental and social well-being"},"content":{"rendered":"<p>Imagine that your body is a complex mechanism that works non-stop: your heart beats, your lungs breathe, your brain analyzes thousands of signals every second. And like any mechanism, it needs care. But instead of oil and tools, it needs proper nutrition, exercise, rest, and emotional care. It is from such daily decisions that <strong data-start=\"338\" data-end=\"363\">healthy lifestyle<\/strong> \u2014 not as a temporary diet or a marathon, but as constant self-care. It&#039;s not about strict discipline, but about conscious choices: what we eat, how we move, how we recover, and who we communicate with.<\/p>\n<h3 class=\"\" data-start=\"231\" data-end=\"264\"><strong>What is a healthy lifestyle?<\/strong><\/h3>\n<p class=\"\" data-start=\"266\" data-end=\"639\">A healthy lifestyle (HL) is not only about giving up bad habits, but also about actively taking care of your body, mind, and social connections. It is a system of daily decisions that help <strong data-start=\"446\" data-end=\"510\">preserve energy, strengthen immunity and improve quality of life<\/strong>. This lifestyle reduces the risk of cardiovascular, oncological, and endocrine diseases and has a positive effect on life expectancy.<\/p>\n<h3 class=\"\" data-start=\"641\" data-end=\"687\"><strong>The main components of a healthy lifestyle<\/strong><\/h3>\n<h4 class=\"\" data-start=\"1124\" data-end=\"1156\">1. Rational nutrition<\/h4>\n<p class=\"\" data-start=\"1157\" data-end=\"1244\">The foundation of health is what we put on our plate every day. A complete diet should include:<\/p>\n<ul data-start=\"1246\" data-end=\"1502\">\n<li class=\"\" data-start=\"1246\" data-end=\"1308\">\n<p class=\"\" data-start=\"1248\" data-end=\"1308\">fresh vegetables and fruits (source of vitamins and antioxidants)<\/p>\n<\/li>\n<li class=\"\" data-start=\"1309\" data-end=\"1365\">\n<p class=\"\" data-start=\"1311\" data-end=\"1365\">whole grains (for energy and normal digestion)<\/p>\n<\/li>\n<li class=\"\" data-start=\"1366\" data-end=\"1405\">\n<p class=\"\" data-start=\"1368\" data-end=\"1405\">proteins (meat, fish, legumes, nuts)<\/p>\n<\/li>\n<li class=\"\" data-start=\"1406\" data-end=\"1456\">\n<p class=\"\" data-start=\"1408\" data-end=\"1456\">healthy fats (olive oil, avocado, seeds)<\/p>\n<\/li>\n<li class=\"\" data-start=\"1457\" data-end=\"1502\">\n<p class=\"\" data-start=\"1459\" data-end=\"1502\">enough water (1.5\u20132 liters daily)<\/p>\n<\/li>\n<\/ul>\n<p class=\"\" data-start=\"1504\" data-end=\"1577\">Importantly <strong data-start=\"1512\" data-end=\"1576\">avoid excess sugar, trans fats, salt, and processed foods<\/strong>.<\/p>\n<p data-start=\"1504\" data-end=\"1577\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8985\" src=\"https:\/\/medilab.km.ua\/wp-content\/themes\/woodmart\/images\/lazy.svg\" data-src=\"https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/04\/photo_2023-04-18_11-25-22.jpg\" alt=\"Plate with vegetables, proteins, grains\" width=\"640\" height=\"425\" srcset=\"\" data-srcset=\"https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/04\/photo_2023-04-18_11-25-22.jpg 640w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/04\/photo_2023-04-18_11-25-22-150x100.jpg 150w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/04\/photo_2023-04-18_11-25-22-600x398.jpg 600w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/04\/photo_2023-04-18_11-25-22-300x199.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<h4 class=\"\" data-start=\"1579\" data-end=\"1607\">2. Physical activity<\/h4>\n<p class=\"\" data-start=\"1608\" data-end=\"1666\">Movement is not just about your figure. Regular physical activity:<\/p>\n<ul data-start=\"1668\" data-end=\"1832\">\n<li class=\"\" data-start=\"1668\" data-end=\"1702\">\n<p class=\"\" data-start=\"1670\" data-end=\"1702\">improves the function of the heart and blood vessels<\/p>\n<\/li>\n<li class=\"\" data-start=\"1703\" data-end=\"1740\">\n<p class=\"\" data-start=\"1705\" data-end=\"1740\">reduces the risk of depression and anxiety<\/p>\n<\/li>\n<li class=\"\" data-start=\"1741\" data-end=\"1782\">\n<p class=\"\" data-start=\"1743\" data-end=\"1782\">regulates glucose and cholesterol levels<\/p>\n<\/li>\n<li class=\"\" data-start=\"1783\" data-end=\"1810\">\n<p class=\"\" data-start=\"1785\" data-end=\"1810\">strengthens muscles and bones<\/p>\n<\/li>\n<li class=\"\" data-start=\"1811\" data-end=\"1832\">\n<p class=\"\" data-start=\"1813\" data-end=\"1832\">improves sleep quality<\/p>\n<\/li>\n<\/ul>\n<p class=\"\" data-start=\"1834\" data-end=\"1940\">Enough <strong data-start=\"1844\" data-end=\"1880\">150 minutes of activity per week<\/strong>: it can be walking, exercising, yoga, swimming, dancing.<\/p>\n<h4 class=\"\" data-start=\"1942\" data-end=\"1967\">3. Get a good night&#039;s sleep<\/h4>\n<p class=\"\" data-start=\"1968\" data-end=\"2036\">Sleep is a time when the body and brain repair themselves. Chronic sleep deprivation:<\/p>\n<ul data-start=\"2038\" data-end=\"2161\">\n<li class=\"\" data-start=\"2038\" data-end=\"2060\">\n<p class=\"\" data-start=\"2040\" data-end=\"2060\">weakens immunity<\/p>\n<\/li>\n<li class=\"\" data-start=\"2061\" data-end=\"2092\">\n<p class=\"\" data-start=\"2063\" data-end=\"2092\">disrupts hormonal balance<\/p>\n<\/li>\n<li class=\"\" data-start=\"2093\" data-end=\"2124\">\n<p class=\"\" data-start=\"2095\" data-end=\"2124\">impairs memory and mood<\/p>\n<\/li>\n<li class=\"\" data-start=\"2125\" data-end=\"2161\">\n<p class=\"\" data-start=\"2127\" data-end=\"2161\">increases the risk of obesity and diabetes<\/p>\n<\/li>\n<\/ul>\n<p class=\"\" data-start=\"2163\" data-end=\"2336\">For adults, the norm is considered <strong data-start=\"2194\" data-end=\"2218\">7\u20139 hours of sleep per day<\/strong>. It is important to go to bed at the same time, avoid screens before bed, and create a comfortable environment for rest.<\/p>\n<h4 class=\"\" data-start=\"2338\" data-end=\"2365\">4. Emotional health<\/h4>\n<p class=\"\" data-start=\"2366\" data-end=\"2478\">Stress is a natural part of life, but chronic stress is harmful to the body. Taking care of your mental health includes:<\/p>\n<ul data-start=\"2480\" data-end=\"2651\">\n<li class=\"\" data-start=\"2480\" data-end=\"2505\">\n<p class=\"\" data-start=\"2482\" data-end=\"2505\">regular rest<\/p>\n<\/li>\n<li class=\"\" data-start=\"2506\" data-end=\"2530\">\n<p class=\"\" data-start=\"2508\" data-end=\"2530\">the ability to say &quot;no&quot;\u00ab<\/p>\n<\/li>\n<li class=\"\" data-start=\"2531\" data-end=\"2555\">\n<p class=\"\" data-start=\"2533\" data-end=\"2555\">psychological hygiene<\/p>\n<\/li>\n<li class=\"\" data-start=\"2556\" data-end=\"2611\">\n<p class=\"\" data-start=\"2558\" data-end=\"2611\">self-soothing techniques: breathing exercises, meditation<\/p>\n<\/li>\n<li class=\"\" data-start=\"2612\" data-end=\"2651\">\n<p class=\"\" data-start=\"2614\" data-end=\"2651\">communicating with supportive people<\/p>\n<\/li>\n<\/ul>\n<h4 class=\"\" data-start=\"2653\" data-end=\"2691\">5. Giving up bad habits<\/h4>\n<p class=\"\" data-start=\"2692\" data-end=\"2783\">Tobacco, alcohol, and drugs are factors that directly harm health. Their use is associated with:<\/p>\n<ul data-start=\"2785\" data-end=\"2868\">\n<li class=\"\" data-start=\"2785\" data-end=\"2794\">\n<p class=\"\" data-start=\"2787\" data-end=\"2794\">cancer<\/p>\n<\/li>\n<li class=\"\" data-start=\"2795\" data-end=\"2823\">\n<p class=\"\" data-start=\"2797\" data-end=\"2823\">strokes and heart attacks<\/p>\n<\/li>\n<li class=\"\" data-start=\"2824\" data-end=\"2845\">\n<p class=\"\" data-start=\"2826\" data-end=\"2845\">liver diseases<\/p>\n<\/li>\n<li class=\"\" data-start=\"2846\" data-end=\"2868\">\n<p class=\"\" data-start=\"2848\" data-end=\"2868\">mental disorders<\/p>\n<\/li>\n<\/ul>\n<p class=\"\" data-start=\"2870\" data-end=\"2996\">Giving up or gradually reducing bad habits is not just about prohibitions, but about exchange: by choosing health, we choose ourselves.<\/p>\n<h4 class=\"\" data-start=\"2998\" data-end=\"3028\">6. Medical prevention<\/h4>\n<p class=\"\" data-start=\"3029\" data-end=\"3088\">Even when you feel good, it is important to regularly undergo:<\/p>\n<ul data-start=\"3090\" data-end=\"3207\">\n<li class=\"\" data-start=\"3090\" data-end=\"3123\">\n<p class=\"\" data-start=\"3092\" data-end=\"3123\">general tests (blood, urine)<\/p>\n<\/li>\n<li class=\"\" data-start=\"3124\" data-end=\"3139\">\n<p class=\"\" data-start=\"3126\" data-end=\"3139\">Ultrasound of organs<\/p>\n<\/li>\n<li class=\"\" data-start=\"3140\" data-end=\"3178\">\n<p class=\"\" data-start=\"3142\" data-end=\"3178\">gynecological and urological examinations<\/p>\n<\/li>\n<li class=\"\" data-start=\"3179\" data-end=\"3194\">\n<p class=\"\" data-start=\"3181\" data-end=\"3194\">cardiogram<\/p>\n<\/li>\n<li class=\"\" data-start=\"3195\" data-end=\"3207\">\n<p class=\"\" data-start=\"3197\" data-end=\"3207\">vaccination<\/p>\n<\/li>\n<\/ul>\n<p class=\"\" data-start=\"3209\" data-end=\"3285\">This allows <strong data-start=\"3221\" data-end=\"3258\">detect hidden problems in time<\/strong> and prevent complications.<\/p>\n<h3 class=\"\" data-start=\"1932\" data-end=\"1977\"><strong>Benefits of a healthy lifestyle<\/strong><\/h3>\n<div class=\"overflow-x-auto contain-inline-size\">\n<table data-start=\"1979\" data-end=\"2629\">\n<thead data-start=\"1979\" data-end=\"2060\">\n<tr data-start=\"1979\" data-end=\"2060\">\n<th data-start=\"1979\" data-end=\"2008\">Component of healthy living<\/th>\n<th data-start=\"2008\" data-end=\"2060\">Positive effect on the body<\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"2143\" data-end=\"2629\">\n<tr data-start=\"2143\" data-end=\"2223\">\n<td>Balanced diet<\/td>\n<td>Normalization of weight, strengthening of immunity<\/td>\n<\/tr>\n<tr data-start=\"2224\" data-end=\"2304\">\n<td>Physical activity<\/td>\n<td>Improving heart function, elevating mood<\/td>\n<\/tr>\n<tr data-start=\"2305\" data-end=\"2385\">\n<td>A good night&#039;s sleep<\/td>\n<td>Body recovery, emotional stability<\/td>\n<\/tr>\n<tr data-start=\"2386\" data-end=\"2466\">\n<td>Emotional balance<\/td>\n<td>Reducing anxiety, preventing burnout<\/td>\n<\/tr>\n<tr data-start=\"2467\" data-end=\"2548\">\n<td>Giving up bad habits<\/td>\n<td>Reducing the risk of stroke, heart attack, and cancer<\/td>\n<\/tr>\n<tr data-start=\"2549\" data-end=\"2629\">\n<td>Prevention<\/td>\n<td>Early diagnosis, prevention of complications<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h3 class=\"\" data-start=\"2631\" data-end=\"2679\"><strong>Why it&#039;s important to form healthy habits from a young age<\/strong><\/h3>\n<p class=\"\" data-start=\"2681\" data-end=\"2966\">Habits formed in childhood and adolescence lay the foundation for a lifetime. For example, children who are accustomed to home-cooked meals and active leisure activities are less likely to develop obesity or addictions. Family, school, and society have a huge influence on the formation of these patterns.<\/p>\n<h3 class=\"\" data-start=\"2968\" data-end=\"3004\"><strong>How to start changing your lifestyle<\/strong><\/h3>\n<ul data-start=\"3006\" data-end=\"3306\">\n<li class=\"\" data-start=\"3006\" data-end=\"3090\">\n<p class=\"\" data-start=\"3008\" data-end=\"3090\">Start small: a glass of water in the morning, 10 minutes of movement, go to bed a little earlier<\/p>\n<\/li>\n<li class=\"\" data-start=\"3091\" data-end=\"3162\">\n<p class=\"\" data-start=\"3093\" data-end=\"3162\">Form a new habit using a diary or mobile app<\/p>\n<\/li>\n<li class=\"\" data-start=\"3163\" data-end=\"3227\">\n<p class=\"\" data-start=\"3165\" data-end=\"3227\">Don&#039;t give ultimatums: allow yourself adaptation and flexibility<\/p>\n<\/li>\n<li class=\"\" data-start=\"3228\" data-end=\"3263\">\n<p class=\"\" data-start=\"3230\" data-end=\"3263\">Involve your loved ones - it&#039;s easier together<\/p>\n<\/li>\n<li class=\"\" data-start=\"3264\" data-end=\"3306\">\n<p class=\"\" data-start=\"3266\" data-end=\"3306\">Reward yourself for small achievements.<\/p>\n<\/li>\n<\/ul>\n<h3 class=\"\" data-start=\"3308\" data-end=\"3319\"><strong>Sources<\/strong><\/h3>\n<ul data-start=\"3321\" data-end=\"3498\">\n<li class=\"\" data-start=\"3321\" data-end=\"3416\">\n<p class=\"\" data-start=\"3323\" data-end=\"3416\"><a class=\"\" href=\"https:\/\/www.who.int\/initiatives\/be-healthy-be-mobile\/healthy-living\" target=\"_new\" rel=\"noopener\" data-start=\"3323\" data-end=\"3414\">WHO \u2013 Healthy living<\/a><\/p>\n<\/li>\n<li class=\"\" data-start=\"3417\" data-end=\"3498\">\n<p class=\"\" data-start=\"3419\" data-end=\"3498\"><a class=\"\" href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\" target=\"_new\" rel=\"noopener\" data-start=\"3419\" data-end=\"3498\">Mayo Clinic - Healthy lifestyle<\/a><\/p>\n<\/li>\n<\/ul>\n<p>A healthy lifestyle is not a restriction, but an investment in yourself. Small daily steps towards taking care of your body and mind are the key to a long, active and happy life.<\/p>","protected":false},"excerpt":{"rendered":"<p>Imagine that your body is a complex mechanism that works non-stop: your heart beats, your lungs breathe, your brain analyzes thousands of signals every second.<\/p>","protected":false},"author":627,"featured_media":8984,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[234,233],"tags":[],"class_list":["post-8983","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-imunitet-ta-profilaktyka","category-rozshyfrovka-analiziv-ta-pidgotovka"],"_links":{"self":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/posts\/8983","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/users\/627"}],"replies":[{"embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/comments?post=8983"}],"version-history":[{"count":1,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/posts\/8983\/revisions"}],"predecessor-version":[{"id":13452,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/posts\/8983\/revisions\/13452"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/media\/8984"}],"wp:attachment":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/media?parent=8983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/categories?post=8983"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/tags?post=8983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}