How to lead a healthy lifestyle

According to a study on a healthy lifestyle, in 2014 only 23% of the Spanish women maintained a healthy lifestyle. In 2018, the percentage has increased, but it still does not reach 30%. The study of healthy life and wellbeing in women also determines that only 3% of women reach levels considered excellent in their healthy life habits.

This survey was done to 3,000 women between 18 and 65 years old. Considering factors such as diet, sports, resting, alcohol and tobacco consumption and overtime. As well as the time spent in front of a screen. The perception of women in terms of personal and professional fulfillment or the time they dedicate to themselves was also measured. 77% of women said they felt more fulfilled in the personal than in the workplace.

Increase of overweight

Despite having increased the percentage of women who lead a healthy lifestyle compared to 2014. The rate of overweight in women has increased considerably too. In 2014, 30.4% of women were overweight or obese, in 2016 the percentage reached 35.7%. With age, the number of women with a weight above normal increases. And in addition, almost half of those surveyed revealed that they work mainly without moving a single muscle in hours.

However, two out of every three women in Spain affirm that their well-being is good or very good and they remain this way. Interestingly, 69% of Spanish women who work outside their home perceive their well-being as being good or very good, compared to 56% of those working at home.

On the other hand, it is very worrisome that more than half of women (52%) do not feel well emotionally. This percentage has fallen since 2014 when it stood at 59%, however this emotional discomfort is the main reason why welfare levels are low.

52% of women do not feel well emotionally, a basic factor for a healthy lifestyle.

Why do women not follow a healthy lifestyle at all?

The main problem when it comes to taking care of oneself is the lack of motivation. And almost two out of three of the women do not do it for this reason. Three out of ten women do not care because of lack of time. The reasons are fundamentally due to laxity and lack of constancy. Although economic reasons also influence in many cases.

Alcohol and tobacco: In addition, the percentage of women who smoke has increased. Although it is still low with 20.6% that consume daily, compared to 17.3% in 2014. Regarding alcohol consumption, 65% of women do it occasionally and this percentage is usually higher when for younger women. The time that is spent in front of the screens is also relevant. Almost 40% of women spend an extra three hours off work watching a screen.

Medical revisions: In spite of the fact that the number of women who are aware that a medical check-up should be carried out each year increases, as well as the number of women who perform it, in neither case does it exceed 50%. The same happens with gynecological examinations.

Physical activity: The percentage of women who practice sports does not even reach 30%, despite increasing compared to other years. Those who practice sports and are young do so to lose weight, those who are over 55 do so for health issues. 72% of women start a physical activity that does not continue over time.

Motives that drive people to neglect a healthy lifestyle

Food: Fortunately, women pass when it comes to consuming the recommended amount of legumes. The average consumption of fish, eggs and meat reaches almost 50% of women. However, there is a low consumption of bread, pasta, rice and cereals, as well as vegetables and only 2.3% take the recommended 5 fruits a day. In addition, many of them confess that they snack between meals.

Sleep: The number of women who sleep five to seven hours and those who sleep seven to nine hours is similar, 47.8% and 47.5% respectively. And on weekends, the number of women who sleep more hours increases (62.3%). The main reasons that take away sleep are nerves and waking up for no reason at night.

Time for themselves: One in ten women says they do not have time for themselves, and if they are married or in a couple with children, the percentage rises to 14%. 16% of women between 35 and 45 do not spend time for themselves, as well as 19% of those who perceive their economic situation as bad and 22% of those who work more than 8 hours away from home. And despite the fact that six out of ten women have their planned tasks, more than half do not manage to do them at the end of the day.

Sport is essential for a healthy lifestyle, but less than 30% of women practice it.

Recommendations for a healthy lifestyle

To lead a healthy lifestyle it is advisable to follow these tips:

A balanced diet: To take a healthy diet you must consume all the food of the nutritional pyramid (you can find it anywhere). However, they must be included in adequate proportions and sufficient quantities. The objective is to consume the nutritional needs according to the daily energy consumption. Fats must occupy 30% of the energy value, carbohydrates 50-55% of the nutrients, proteins 10% and you should eat at least 20-25 grams of vegetable fiber.

Delete bad habits: Tobacco and alcohol, as well as drugs, have a negative impact on health. Only one glass of wine or one beer per week is recommended.

Tips for a healthy lifestyle

  • A proper hygiene: This prevents many health problems such as infections or dermatological and dental problems. Good hygiene should be applied to both the body and the home.
  • Practice sports: 30 minutes a day of physical exercise is recommended to strengthen muscles and bones, as well as to burn calories and help control blood pressure, glucose levels and cholesterol. Physical activity also helps to sleep better and eliminate stress, it gives a state of relaxation and prevents mood swings. It also helps to improve self-esteem and can suppose a social activity when practicing sport with more people.
  • Mental balance: Emotional and psychological well-being is essential for cognitive abilities, professional and personal challenges and social relationships. When your mental health is not healthy, there can be episodes of anxiety, stress, irritability, or fatigue.
  • Social interaction: If you want to have a good health, it is necessary to maintain social relationships, since isolation can cause a deterioration in both physical and mental abilities, even to reach dementia.
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