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Having a healthy lifestyle will help you to achieve a complete state of physical, mental and social well — being. Incorporating healthy habits into your life, whether in diet, physical activity, health prevention, relationship with the environment, social activity or even at work, will allow you to avoid illness, improve your quality of life and probably ski more and better. A habit is a custom and when we talk about healthy lifestyles, we refer to the habitual practice if a person aimed at living longer and better, in the absence of illnesses and injuries. And inside of these customs, we include physical activity and sports and of course, the practice of winter sports such as snowboarding, alpine skiing, cross country skiing or telemark. Regardless of age or gender, where you live and your socio — economic situation, healthy lifestyle habits will allow you to increase your quality of life. Evidently, the premature acceptance of these habits simplifies the work. For example, it should be noted that incorporating healthy habits for children from an early age will help the entire family to lead a healthier life. If you have a hard time explaining to the little ones in the house why healthy habits are important, you should know that there are many attractive audio-visual resources. Now yes, without further delay, we are going to list the main healthy habits that will make you reduce morbidity and mortality factors, in addition to improving your level of quality of life in your day to day life. Surely you know that eating a healthy diet is essential to enjoy good health and maintain the proper functioning of the body. There are a series of healthy habits for the digestive system that will make you feel better every day since eating well will help you prevent diseases that can become chronic overweight, obesity, type II diabetes mellitus, hypertension, cancer…. If you want to improve your eating habits, you must pay special attention to your conscious behaviours that lead you to select, consume and use certain foods based on certain social and cultural influences. Incorporate healthy eating habits into your daily menu with foods with large amounts of fiber, fruits, vegetables, low-fat dairy products, white meat, fish, legumes, whole grains, olive oil…. Avoid excessive consumption of calories, refined carbohydrates, animal fats, foods with a high content of sugars and carbonated drinks that represent one of the main causes of mortality and morbidity in developed countries. In this way, you will be favoring the sustainable economy and you will be doing planet Earth a favor. If you are also in a ski resort, you will be supporting the local economy, creating wealth in the territory and at the same time fighting against the depopulation of mountain areas. Incorporating physical activity into your daily life is the best antidote to reduce the probability of suffering from cardiovascular diseases, hypertension, various types of cancer and diabetes. Physical activity and sports will help you regulate your percentage of body fat, strengthen your neuromuscular system and increase bone density, but it will also help you control blood pressure, sleep better, eliminate stress… and you will also reduce fatigue as well as risk of injury and will keep your cardiovascular and muscular system active, making it easier for you to enjoy skiing more. Incorporating healthy lifestyle habits will help you enjoy the ski slopes more, but if you want to improve your performance, you will need to incorporate specific sports routines that help you strengthen your aerobic system and your muscle tone. Some advices? Avoid a sedentary lifestyle, follow an exercise routine that includes aerobic and strength training. Whenever you can, avoid taking the car: get around on foot, by bicycle, e-bike or by public transport. Try to take between 7, and 8, steps a day. Take the stairs instead of taking the elevator. By following these simple tips, you will improve your quality of life and enjoy your experience in the snow more. The BMI or body mass index is an indicator aimed at assessing your weight in relation to your height. The specific formula that applies is:. There are more accurate methods to calculate body fat, but they are more complex and expensive: skinfold thickness measurement, underwater weighing, bioelectrical impedance, dual X-ray absorptiometry DXA , isotopic dilution, …. A low or high BMI can indicate an unhealthy body fat percentage. Actually, BMI is used as a screening tool, but it does not diagnose body fat or health of an individual. Lowering the BMI will make us feel lighter, more agile and will prevent our joints from having to mobilize a greater body mass while skiing. As you know, alpine skiing and snowboarding are two sports disciplines that are demanding on the joints of the lower body. The hips and knees participate actively throughout the technical gesture and if we reduce our percentage of fat, we will be facilitating the performance of turns, flexion-extension and favoring mobility on the skis. Tobacco smoke contains more than 7, chemicals, of which at least are known by science to be harmful to health. Among these harmful substances, you will find arsenic, benzene, ammonia, carbon monoxide and hydrogen cyanide. Finally, you should know that smoking damages every organ and organ system in the body, being the cause of many cancers and cardiopulmonary diseases. Drinking alcohol ages, you and makes you gain weight easily since it is high in calories. It also dehydrates, interferes with rest, is depressant, generates anxiety and generates cardiovascular, physical and psychological problems. Drug use generates addiction, cardiovascular accidents, psychosis, depression, sleep problems or impotence. Substances of habitual abuse such as cannabis, cocaine, heroin, GHB or hallucinogens can alter reasoning, value judgment and harm health. Consuming drugs and alcohol in ski resorts generates accidents every season. Do not endanger your physical integrity or that of others. Health prevention is key to detect anomalies and alleviate the onset of the disease, reduce risk factors, stop its progress and mitigate its consequences. On the other hand, secondary prevention is aimed at detecting possible diseases in the early stages and acting as soon as possible to alleviate or delay the progress of the disease. In this case, the measures are aimed at the detection, diagnosis and early treatment of the disease colon cancer, breast cancer…. Finally, there would be the one that must always be avoided: tertiary prevention. In this phase the pathology is already present and the objective is to reduce complications or sequelae as well as incorporate rehabilitation once the disease is overcome. The most advisable thing is to carry out at least one medical check-up a year to detect possible pathologies at their earliest stage. As you know, ski resorts are usually far from urban centres that have medical services with advanced resources. Always try to carry a travel first aid kit , prioritizing basic medicines and those that are necessary if you suffer from chronic illnesses. It will also be useful to include in the kit a piece of paper with indications -address and telephone number- about nearby hospitals and health centres. If you have private insurance, notify your company and make sure you know the procedure in the event of illness or accident. From bad breath, to gum infections, stains, cavities, canker sores, periodontal diseases, dental sensitivity, malocclusion, bruxism, or even oral cancer. Maintaining an oral hygiene routine and regular visits to the dentist will go a long way in maintaining oral hygiene. You should also be aware that being a skier, you rise in altitude abruptly through the ski lifts and that you will be exposed to the cold. The combination of both factors means that a skier must include oral hygiene in their healthy habits and thus avoid problems on the ski slopes. Going to your trusted dentist is the most recommended and is also usually close to your home or workplace. However, it is difficult to find a dentist in the ski resorts and you will have to descend to the valley or to a large urban center to be treated by an emergency dentist who does not know your history. Therefore, one of the healthiest habits that we can find is to enjoy a restful sleep. And it is that letting yourself be easily fooled by the arms of Morpheus helps on a cognitive, physical and psychological level. The health benefits of rest are extensive, given that it is a physiological necessity. Sleeping and resting helps regenerate the immune system, protects the heart, improves physical resistance, helps reduce the risk of diabetes, lowers BMI, improves memory, work and academic performance, and even allows us to look healthier and more attractive. You will also have a greater chance of falling, having muscle discomfort and suffering injuries. Disassociating healthy habits from body and mind is a chimera, since there is an interconnection between the physical and psychological dimensions. Although human knowledge about emotional and psychological health is limited, we know that stress facilitates inflammation, through the exponential release of hormones and neurotransmitters into the bloodstream and the nervous system, respectively. We also know that bad psychological habits generate insomnia problems, acting to the detriment of the repair provided by rest and generating irritability. Therefore, if we want a healthy body, we must try to have a healthy mind. As you know, emotional health is what is linked to the mental state that allows us to live with sufficient calm, motivation and efficiency. To achieve emotional well -being we must find the balance between our physical, emotional, mental and spiritual being. Easy to say, sometimes hard to do. Feeling bad, sad, fearful, restless, nervous or worried is part of our human nature and managing these feelings requires that we have order, internal balance and healthy habits to face each day with conviction, security and courage. Experts argue that one of the keys to emotional well-being is reinforcing positive emotions and reducing negative ones. If we take the example of skiing, it would be like overcoming the fear of skiing in a very wild, icy or off-piste area. Smile as much as you can and if possible, with your partner, family and friends. Facebook Instagram Twitter Youtube. Sign in. Forgot your password? Get help. Password recovery. How does genu varum and genu valgum affect skiers? Valloire-Galibier and its excellent financial management rewarded by the Banque de…. All Beauty Decoration Fashion. Ideas for decorating a mountain flat full of style and comfort. Ski Lodges: Your home away from home in the mountains. KAPPA launches new skiwear collection. Hugo Boss hits the slopes with Aleksander Aamodt Kilde. Discover the Oakley Line Miner Pro: state-of-the-art lenses. What is DIN in ski bindings? Fritschi: pioneers in freeride and skimo ski bindings. Telemark: equipment and technique from the origin of skiing. Face to Face Valeria Ghezzi. Face to Face: Jean Souchal — Poma. Home News Healthy habits to ski better. What are healthy habits in the lifestyles A habit is a custom and when we talk about healthy lifestyles, we refer to the habitual practice if a person aimed at living longer and better, in the absence of illnesses and injuries. Without further delay, we explain our little book of healthy habits. The main principal habits of a healthy life are: Balanced diet. Practice physical activity on a regular basis. Maintain an adequate body mass index. Avoid smoking and consuming alcohol. Carry out a medical check — up at least one a year as a tool for the prevention and detection of pathologies. Visit the dentist frequently to avoid periodontal diseases and maintain good oral health. Sleep well adults should sleep around 8 hours a day and children between 10 and 12 hours depending on their age Take care of emotional health. Tips for acquiring healthy eating habits Try not to go shopping on an empty stomach: it will help you not to include products that are harmful to your health in your shopping cart. Plan the shopping list and try to follow the following order: non-food products, non-perishable food, refrigerated, and frozen last, so that the cold chain is not broken. Avoid the consumption of trans and saturated fats, replacing them with polyunsaturated fats. Always read the labels to know the nutritional composition, the ingredients, the presence or absence of additives and the expiration date. Buy local products, promoting short circuits and the local economy. Steam vegetables to maintain vitamins, minerals and antioxidants. Try not to add salt to food : according to WHO healthy habits, daily sodium intake should be less than 2 g, not exceeding 5 grams of salt per day. If you also incorporate the consumption of potassium in your diet fresh fruits and vegetables you will avoid the dreaded high blood pressure. Limit the consumption of free sugars , since they favor obesity and overweight, having a direct influence on blood pressure and serum lipids. Avoid frying food, use the oven instead. Include colourful salads in your menus. Maintain an adequate body mass index The BMI or body mass index is an indicator aimed at assessing your weight in relation to your height. Avoid tobacco, alcohol and drugs to be healthy Tobacco smoke contains more than 7, chemicals, of which at least are known by science to be harmful to health. Carry out a medical check up every year Health prevention is key to detect anomalies and alleviate the onset of the disease, reduce risk factors, stop its progress and mitigate its consequences. Take care of emotional health Disassociating healthy habits from body and mind is a chimera, since there is an interconnection between the physical and psychological dimensions. Fri, 18 October Thu, 17 October Valloire-Galibier and its excellent financial management rewarded by the Banque de Tue, 15 October The future of skiing in Cervinia: The funicular project to the Mon, 14 October Consenting to these technologies will allow us to process data such as browsing behaviour or unique IDs on this site. 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Buy Heroin Grandvalira

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