A healthy lifestyle can reduce the risk of disease and illness, and help people feel good physically and mentally. It includes eating a balanced diet, regular exercise, getting plenty of sleep, and staying away from tobacco and alcohol. These lifestyle factors may seem like common sense, but they are backed by years of medical research. They can add up to big health benefits over time:
1. Eat A Balanced Diet
Eating a balanced diet is one of the most important lifestyle choices for a healthy life. This includes eating a variety of foods from each of the 5 food groups and limiting high-fat foods, salt and sugar. You should also try to include healthy sources of protein, such as lean meat, eggs, dairy and beans. Those who are intolerant to dairy should try tofu and other plant-based proteins.
You should also aim to drink plenty of water each day to stay hydrated. This is vital for digestion, circulation and temperature regulation. It’s also good for your skin. Healthy eating can help you maintain a stable weight, reduce your risk of chronic diseases and prevent depression. It can also make you feel better in general, which will lead to greater self-esteem and a more positive outlook on life.
2. Exercise Regularly
People who exercise regularly have a lower risk of long-term (chronic) diseases such as heart disease, diabetes and some cancers. Regular exercise can also help improve mental health, mood and sleep quality. People should try to be physically active for at least 30 minutes on most days of the week. If they don’t have enough time to exercise, they can break up the activity into five or 10-minute sessions.
Scientists have linked being sedentary and sitting too much with increased risk of heart disease, diabetes, colon and lung cancers, and early death. Getting regular checkups and staying away from tobacco can also greatly lower your risk of disease.
3. Get Plenty Of Sleep
Getting enough sleep is vital for healthy living. It provides the body with time to repair itself and get rid of wastes, which helps maintain a healthy weight and keep cholesterol levels in check. It also improves the immune system and makes it easier to manage stress. People who get plenty of sleep are often less stressed, more alert and more productive during the day. They also tend to be healthier, have lower blood pressure and are at a lower risk of diabetes.
Ideally, adults should be sleeping seven to nine hours every night. To promote good sleep habits, it is important to go to bed and wake up around the same times each day (including weekends). Also, it is recommended that you avoid eating large meals within a couple of hours before going to bed.
4. Stay Away From Tobacco
Smoking is linked to numerous health problems, including cancer, heart disease and lung disease. It can also speed up wrinkling of the skin, and cause erectile dysfunction in men. Smokers also have a higher risk of having a miscarriage or low birthweight babies. Quitting smoking can be difficult, but the benefits of doing so are immediate and long-lasting. If you need help quitting, talk to your doctor. They can offer advice and support, and refer you to specialist services if needed.
5. Drink Water
You might have heard that drinking eight glasses of water a day is the key to a healthy lifestyle. While this is a good rule of thumb, other fluids such as 100% fruit juice and unsweetened coffee and tea can also help. Hydration is important for neurological functions, gastrointestinal and renal function, body weight control, skin health and more. The human body is about 60 percent water, so it’s crucial to drink plenty of fluids to stay hydrated.
While there isn’t one definition of a healthy lifestyle, research suggests that it usually includes eating well, exercising regularly and spending time with family and friends (in-person or virtual). You can start building these habits by making small changes and then gradually growing them into your healthiest self.
Conclusion
You can’t change your genes or the environment around you, but you can make healthy choices that will impact how well you age. Lifestyle factors like getting enough sleep, eating a nutritious diet, being physically active, not smoking and keeping up with regular health screenings are key.
