Буклет на тему «HEALTHY LIFESTYLE»

A healthy diet is based on a variety of foods. The WHO recommends eating vegetables, fruits, legumes, nuts, and whole grains daily.

• Free sugars are recommended to be limited to less than 10% of daily energy intake, and preferably to less than 5%.

• Total fat intake should be below 30% of energy, saturated fat intake should be less than 10%, and trans fat intake should be less than 1%.

Physical activity for adults is considered one of the basic components of a healthy lifestyle. The WHO recommends 150–300 minutes of moderate exercise per week or 75–150 minutes of intense exercise.

• Additional benefits are provided by muscle‑strengthening exercises at least two days a week. For children and adolescents, the norm is higher — on average, 60 minutes of activity per day.

• A sufficient amount of movement helps reduce the risk of cardiovascular diseases, type 2 diabetes, and some types of cancer.

The WHO considers not only nutrition and physical activity to be healthy habits, but also the avoidance of tobacco, moderation in alcohol consumption, sleep, and interaction with other people. In a single list, these elements sound like a simple self‑help formula, but in reality, they represent a set of individual daily actions.

Tobacco damages almost every organ and remains one of the main risk factors for cardiovascular diseases.

• WHO explicitly recommends not smoking and not using other tobacco and nicotine products.

• Alcohol increases the risk of injuries, liver diseases, cancer, heart disease, and mental health disorders.

• WHO formulates the principle as follows: the less alcohol, the better; the best option is not to consume it at all.

Sleep is included in the list of habits that the WHO considers part of a healthy lifestyle. For adults, it is considered alongside nutrition, physical activity, quitting tobacco, and limiting alcohol consumption.

• The physical and behavioral components of a healthy lifestyle complement each other: nutrition, movement, sleep, and avoidance of harmful substances are listed as a single set of actions.

• The WHO also includes communication with other people in this list, classifying it as self‑care and concern for well‑being.