The word “wellbeing”, as you can easily guess, is made up of two terms, “to be” and “well”: literally, it indicates the condition of someone who is well. But how do you “be well”? What does it mean in concrete terms? There are many ways to understand wellbeing and, usually, to explain it, we tend to break it down into two parts: physical wellbeing and mental wellbeing.
For physical well-being, it is recommended to follow a healthy diet and a lifestyle that favors movement and physical activity; but mental well-being is also an important component and requires a specific attitude of our personality. Here are some useful tips and suggestions to achieve a state of well-being in everyday life.
Physical well-being: how is it defined?
Physical well-being, what in English is called “wellness”, is mostly understood as a general condition of health of the body. It must be said that, although one might think that it is an objective evaluation, in reality physical well-being is a condition that is also largely subjective and goes beyond the absence of pathologies or any problem at a bodily level.
It is therefore appropriate to rethink the definition of well-being, which would be better understood as the condition of someone who has the sensation of being well with themselves and their body. An elderly person, for example, despite some ailments and some difficulties, can still actively seek a state of well-being, feel good and be able to adequately manage their life.
It is clear, therefore, that well-being does not depend only on "how you are", but also on "how you want to be". It is true that well-being is lost if you get, for example, a seasonal illness; it is also true, however, that if in everyday life you make an effort to feel better, then well-being will certainly return.
We need to focus especially on this concept: “commit to feeling good”. How is it possible to do this? Although it may seem counterintuitive, not everyone actively seeks their own well-being; in fact, it often happens that someone seeks their own well-being in something that makes them feel bad.
This type of error is mainly manifested in two areas, namely diet, understood as eating habits, and lifestyle. Yes, because healthy eating and a balanced lifestyle are the important factors to consider to achieve physical well-being, and it is difficult to feel truly good about yourself if you do not take care of it and pay attention to it.
Physical well-being: starting with a healthy diet
Probably the first step that comes to mind to maintain our physical well-being is to have a healthy, balanced and balanced diet. In fact, our body, to be well, needs the right amount of energy and nutrients (macronutrients, such as proteins, fats, carbohydrates and fibers and micronutrients, such as vitamins and mineral salts).
It is necessary to find the right balance between foods for your needs and weight. There are no foods to eliminate completely but it is important to set rules based on your metabolism and organism.
There are some foods that can be consumed in moderation. Alcohol, for example, is something that should not be abused, but a glass of wine every now and then does not create problems (except for health conditions incompatible with alcohol), in the context of a healthy diet. Even one or two cups of coffee a day, if well tolerated, can be drunk.
We suggest setting up a healthy diet that involves all meals. A good method can be to orient yourself using the Mediterranean diet pyramid, which does not include strict dietary rules, but simply suggests which foods to prefer.
The main basis of nutrition in the Mediterranean diet are carbohydrates from whole grains (rice, wheat, barley, etc.); along with these, it is important to regularly and abundantly consume seasonal fruit and vegetables, but also legumes and dried fruit. In smaller quantities, however, it is necessary to consume fatty foods of mainly vegetal origin, such as extra virgin olive oil, but also animal origin, such as milk, dairy products, eggs. For proteins, a few times a week it is good to eat white meat, such as chicken, and lean fish; red meat and cured meats should instead be consumed in moderation.
Finally, it is recommended to always eat regular meals and eat properly. This means eating several meals a day, eating slowly and chewing well to aid digestion, always drinking the recommended amount of water, and so on.
Physical well-being: adopting a balanced lifestyle
The other fundamental element of physical well-being is a balanced, healthy lifestyle in harmony with the needs of your body. Even if, due to laziness or lack of motivation, we may neglect the care of our body, from the signals of the organism we should understand the importance of paying attention to our lifestyle.
This means, first of all, reducing some vices or bad habits that many of us carry around for years. The first example is certainly smoking, as well as the abuse of alcohol and substances harmful to our body. But let's not forget a too sedentary lifestyle, poor or irregular sleep and excessive stress.
Instead, it is a good rule to adopt a routine that also includes physical activity suited to our needs. The latter, in fact, keeps muscle strength and resistance trained, strengthens balance and coordination, and has numerous positive effects on our well-being.
However, one may wonder what and how much physical activity is useful for the well-being of the body. The answer is not univocal: it all depends on age, sex, our starting physical conditions and, why not, on our personal preferences. In general, it is recommended to do at least 30 minutes of moderate aerobic activity every day, or a few hours of sport every week; in any case, especially for particularly fragile subjects, it is always preferable to consult a doctor before approaching physical activity.
In addition to physical activity, it is also very important to take care of sleep and rest. We should always allow ourselves some moments of pause for ourselves during the day and sleep about 7-8 hours a night. We can also help ourselves with some tricks to reconcile rest and improve the quality of sleep: practice a little meditation, do relaxing activities like yoga, make the bedroom more comfortable, reduce the use of devices like smartphones and PCs just before sleeping, and so on.
Physical and Mental Wellbeing: Adopting a Positive Approach
Finally, we must not forget a fundamental concept: physical well-being and mental well-being are often linked. As we have said, feeling good is essential to being well, and to feel good in your body you must first of all feel good about yourself, in your mind.
According to the definition given by the World Health Organization, “psychological well-being” is a condition in which a person has control over his or her thoughts and emotions, can peacefully carry out daily life, is able to relate positively to others and is able to adapt even to negative events.
To achieve this type of well-being, you need to adopt a positive approach to your daily life. You need to try not to fall prey to your emotions or negative thoughts, so as not to get too caught up in anxiety or stressful situations due to everyday activities.
Of course, it is easier said than done. Achieving true mental well-being can take years of work on yourself and constant commitment. However, there are some small measures that can be adopted to feel more serene and in harmony with yourself and that can be useful for dealing with the difficulties and tensions of life. For example:
- carve out some time for yourself, not so much for hobbies or pastimes, but to listen to yourself and reflect. Our daily life, in fact, is frenetic and full of noise, and leaves us many opportunities to do so; however, being alone with ourselves can be a panacea for putting our thoughts in order and giving ourselves a bit of energy;
- practice meditation. Many think it is a fad, but in truth meditation is a practice with centuries of history behind it, useful for gaining awareness of oneself, one's limits and one's abilities. You can try, in particular, "mindfulness" meditation, which responds precisely to this type of need. It can be done at home, but also outside, in the sun and in contact with nature;
- ask for support from family and friends. How many times, when faced with a problem, do we end up isolating ourselves, or throwing ourselves into work, or even letting ourselves be paralyzed by worry? On the contrary, when we are in difficulty we should always count on the support of those who love us.