Healthy lifestyle tips for students

Tips for a healthy lifestyle in Students

We often hear about healthy lifestyles and we know very well that it is the first secret to prevent illness and live peacefully. But what exactly does it mean to lead a healthy lifestyle ?! Let's see it together!

Healthy and balanced diet

A correct subdivision of the nutrients suggests to share the daily energy intake in this way: about 50% of carbohydrates; 30% protein and 20% fat. Obviously these are general indications that also depend on our lifestyle. An athlete, for example, needs more carbohydrates, while those struggling with a weight loss diet will have to reduce them. Junk foods like fried, fizzy drinks, sweets should be avoided. But, and we will repeat it often, the secret is always in moderation!

Taking alcohol and cigarettes

According to some researchers a healthy lifestyle can include a moderate daily amount of alcohol. For moderate quantity it means: 2-3 Alcoholic Units for men, no more than 1-2 Alcoholic Units for women and no more than 1 Alcoholic Unit for the elderly.

One Alcoholic Unit  corresponds to about 12 grams of ethanol or a small glass (125 ml) of medium-strength wine, a can or bottle of beer (330 ml) of medium alcohol content or a bar dose (40 ml) of spirits.

Cigarettes should instead be completely avoided however, even in this case, the watchword is: moderation!


Physical activity

Playing sports is good, it's not just commonplace but it's really like that! Strengthens the immune system and the cardiovascular system, strengthens muscles and joints and is also good for our mood. When we play sports our body releases endorphins (happiness hormones) and serotonin (a good mood hormone) and our mind is distracted from problems and worries.

Intensity and duration of physical activity vary according to different conditions, starting from age.

For a healthy lifestyle, researchers the  recommends:


from 5 to 17 years: at least 60 minutes a day of moderate-vigorous activity
from 18 to 30 years: at least 150 minutes a week of moderate activity or 75 of intense activity

Personal hygiene:

Taking care of yourself, in addition to being a symptom of physical and mental well-being, is essential to prevent diseases or disorders related to poor hygiene. For example, brushing your teeth regularly counteracts the development of tartar and tooth decay while washing your hands helps to avoid the risk of viral infections.

Drink water

An adult's body is almost 75% water. This is why it is important to maintain good hydration. Furthermore, water helps to eliminate waste substances, tones the tissues and keeps the joints lubricated. In general it is advisable to take at least 1.5 liters of water per day. It also depends a lot on nutrition because part of the daily water requirement comes from the foods we eat.

Hours of sleep

Sleeping, and above all sleeping well, is important for many reasons, not just to avoid panda-like dark circles! Sleep reduces stress, develops our memory and creativity, strengthens the immune system, regenerates the mind and even muscles, especially after exercise.

Also in this case, the need for hours of sleep varies from subject to subject but also based on age. The Researchers recommends:

Age 10-20 years: 7 to 11 hours of sleep
Age 20 -30  years: from 7 to 10 hours of sleep

Anti-stress activity

A high level of stress can cause digestion problems, metabolism (there are those who tend to gain weight or lose weight), reduces the efficiency of our brain, promotes insomnia, headaches and also affects the health of the skin and the hair.

In short, reducing stress is the first gift we can give to lead a healthy lifestyle. How to do? By choosing activities that make us feel good and distract us. Each has its own method but, in general, sports or socializing activities are enemies of stress.

Check-ups and periodic checks

Being well also means keeping certain values ​​under control. Even those who are in excellent health should monitor blood pressure and weight at least once a year. And do periodic checks: blood tests, specialist visits (eg dental), preventive examinations (eg pap test).