F.A.Q.

Scientific studies have shown that a healthy lifestyle significantly reduces the risk of serious diseases and premature death. Quality sleep, a balanced and nutritious diet, and sufficient physical activity, stress control can significantly improve a person’s overall health, well-being and quality of life.

A balanced diet is crucial for health and well-being. Our bodies need various nutrients, including proteins, carbohydrates, fats, vitamins, and minerals, to keep the systems running properly. These nutrients are vital for processes like metabolism, immune function, and nervous system health.

A daily diet should include a variety of foods from different groups: fruits, vegetables, cereals, proteins, dairy, and healthy fats. Different foods provide different nutrients, so variety is essential. Eating the right amount is crucial to avoid overeating or eating too little. It helps maintain a healthy body weight and ensures adequate nutrient absorption.

Regular physical activity helps maintain a healthy weight or lose excess kilograms. It reduces the risk of obesity and the health problems it causes, such as heart disease, diabetes, etc. Exercise strengthens the heart muscle and improves blood circulation by increasing blood flow to all parts of the body. An active lifestyle helps to strengthen bones and muscles, which helps to prevent osteoporosis and related injuries.

Research has shown that physical activity has a huge impact on our psychological health. Exercise triggers the release of endorphins, the so-called “happiness hormones”. These chemicals are associated with good mood, feelings of pleasure and kindness. Exercise also helps reduce levels of stress-related adrenaline and cortisol in the body.
Regular physical activity helps combat insomnia, enhance sleep quality, and boost cognitive functions including memory, concentration, learning and decision-making.

Regular sleep strengthens the immune system, regulates metabolism, and aids in cell and tissue renewal. It is crucial for cognitive functions such as memory and learning, as well as for psychological health and wellbeing.

Maintain a regular sleep schedule and create a comfortable sleep environment (quiet, dark, and a healthy temperature Avoid caffeine, alcohol, or heavy food before bedtime, which can disrupt the sleep cycle and worsen sleep quality. Exercise during the day, take a hot shower before bed, and ensure a darkened room to fall asleep quickly.

Inadequate sleep increases risks of cardiovascular diseases, including elevated blood pressure, obesity, and diabetes. On the other hand, good quality sleep helps mitigate these risks. When we sleep, the body strengthens the immune system, which helps fight disease and infection. Good sleep is important for stress management, reducing the risk of depression, anxiety and other psychological disorders, and improving cognitive health. Quality sleep also helps reduce the risk of neurodegenerative diseases such as Alzheimer’s disease and others.

Stress can have a variety of negative effects on our physical and emotional health. When the body is exposed to stress, various chemical and physiological reactions are triggered to help the body cope with it. Short-term stress can also have a positive effect by activating various body systems. However, long-term or chronic stress always has negative consequences.
A range of factors can help reduce the effects of stress, including physical activity, various stress management techniques such as yoga or meditation, social support, etc.

Chronic stress negatively affects the cardiovascular system, increasing adrenaline and cortisol levels and raising blood pressure. Stress can also cause narrowing of blood vessels, long-term deterioration of their elasticity and damage to blood vessel walls. Long-term stress leads to the formation of more clotting proteins. This can increase the risk of blood clots and circulatory problems.
Often, people who are stressed out go for undesirable lifestyle choices in order to relieve stress for a short period of time. Unbalanced diets, high consumption of sweets, lack of physical activity, increased alcohol intake or smoking all have a strong negative impact on vascular health.

Some effective ways to reduce stress in everyday life:
Physical activity reduces stress by triggering the release of endorphins. Being in nature can not only help reduce stress but also restore emotional energy. A supportive social environment and the support of loved ones can also help you cope with stress.
It is important to take time to relax and learn to plan your work and your time. Research clearly shows that people who are unable to plan their own schedules and are constantly exposed to unplanned stressors are at the highest risk of burnout.
Meditation helps to relieve stress and “calm” the mind.
A healthy diet can help manage stress. Avoid excessive consumption of caffeine, sugar, alcohol and processed foods, as they increase stress levels.

Smoking has a huge negative impact on our health and can lead to chronic health issues like lung disease, heart disease, and cancer. It is not only the smoker who suffers the negative effects of smoking, but also the people around them who can be exposed to the same risks by inhaling tobacco smoke (passive smoking).
Many health problems can be reduced or even eliminated by giving up the habit. Quitting smoking is therefore worthwhile in order to improve the quality of life and maintain long-term health.

Alcohol consumption has an integral impact on your overall lifestyle, including sleep quality, mental health and physical activity. The safest amount of alcohol is none. Even small doses negatively impact the body’s health.

It is difficult to say which one is absolutely the most important, as they are all interrelated and function as integral parts of a healthy lifestyle. If I had to choose one, based on the scientific evidence and its conclusions, I would choose physical activity.

Blood vessels are crucial to the overall health of our body. Blood flows everywhere, and as long as the blood vessels are healthy, all organs are free from major problems. Nearly every disease is, to some extent, caused by a circulatory disorder or an inflammatory process related to blood vessels.