Ten keys to improving health

The concept of "health" is somewhat ethereal and has varied greatly throughout the centuries, but I quite like a 1948 WHO definition that states it "is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity." The definition is quite ambitious and seems impossible to achieve, but here, I believe, what counts is participating and not so much winning. And how does this participation materialize? In the end, everything comes down to how we integrate into the environment, and we do this in two ways: by consuming it and by inhabiting it, which also includes how we relate to others; here I point out some ideas to improve this integration. There are ten ideas and they should not be understood as isolated concepts, but rather they are all interrelated, as if they were links in a chain; if one is fulfilled, the next will be easier to achieve and the goal will be a little closer. Here they go.

1. Eat real foods. An obvious statement? Not so much: all experts agree in recommending that we reduce or eliminate ultra-processed foods –yes, those we like so much– and eat real foods. Which ones are they? Cereals, legumes, vegetables, fruit, fish, meat, seeds…
2. More whole foods. This advice follows from the previous one. The available scientific evidence tells us that it is better to eat foods in their whole form –that is, always prefer whole grain to refined grain or flour, for example– and that the consumption of whole foods is related to lower mortality from any cause. It's no joke.
3. More vegetables. Let's take it a step further. Everything indicates that plant-based diets –they don't have to be vegetarian– are much healthier. Harvard School of Public Health, for example, recommends that at least half of each meal contain vegetables, both raw and cooked.
4. Less red and processed meat. This advice is discouraging for carnivores, but most studies tell us that industrial red meat and especially processed meat –cold cuts, sausages or industrial hamburgers– harms us and harms the environment.
5. Less self-medication. This advice should be read carefully, because I am not encouraging you to skip your doctor's prescriptions in any way, but rather I am talking about that improvised first-aid kit that you all carry in your bag. Better to avoid it, as medicines are not candies and have side effects.
6. Move. If these tips were in hierarchical order, this would be the second or the first. It's not just that a sedentary lifestyle is killing us, it's that moving makes us live: the body is designed to move and when we do physical activity everything works better. Not moving is like having a Ferrari parked in the garage for years: the day we want to take it out, it will be all rusty.
7. Sleep. When we sleep enough hours –about eight– is when we repair ourselves, both physically and mentally. Those who suffer from chronic insomnia know well what we are talking about, so even if it's out of respect for those who cannot sleep even if they want to, get into bed earlier. The next day, as happened with the dinosaur in Monterroso's story, 'Masterchef' will still be there (blessed on-demand television).
8. Meditate. It's not so much about getting into a lotus position and closing your eyes –which is highly recommended, by the way– but about practicing relaxed and pleasant activities that allow you to reduce your stress level. For some, it will simply be breathing, playing the piano, crocheting or mindfulness.
9. More fresh air. Many studies indicate that the environment is capable of modifying people's behavior and all conclude that the most favorable and healthy environment from a psychological point of view is the natural one, as it reduces stress because it triggers involuntary attention, that which does not require conscious effort from us.
10. Be assertive. Assertiveness is one of the pending subjects in our country's communication. It consists of defending our ideas while respecting those of others: it increases your self-esteem and that of the other person, creates more fluid work and relationship environments and... it leaves you very rested, to be honest.