A healthy lifestyle is a combination of many different habits that promote physical and mental health. It can take time for new healthy habits to become routine, but they are worth the effort!
Eat “real” foods, such as fruits, vegetables, whole grains and lean protein. Avoid processed foods, which often contain added sugar and chemicals.
-
Eat a Balanced Diet
A healthy balanced diet is one that includes a variety of foods from all the major food groups. Avoid foods that are ultra-processed or high in saturated fat, added salt and sugar.
Instead, choose foods that are low in saturated fat and rich in fiber, vitamins, minerals and protein. Choose lean meats and fish, whole grains, fruits, beans and nuts.
-
Exercise Regularly
Exercise reduces stress, builds strength and boosts energy. It also helps maintain a healthy weight and reduces the risk of many health conditions.
You don’t have to spend hours in the gym to feel the benefits of exercise. Just start small, like a 10-minute daily walk, and gradually increase your activity level. You’ll feel great! And, your doctor may approve!.
-
Get Enough Sleep
A good night’s sleep is just as important for your health as eating right and exercising. Getting enough sleep keeps your energy levels high and helps you maintain healthy weight, memory and concentration.
Make it a priority to get 7 to 9 hours of sleep each night. Create a relaxing bedtime routine and keep the bedroom dark, quiet, cool and free of electronic devices.
-
Stay Active Mentally
Exercise can boost your mood, reduce stress, lower skeletal muscle tension and improve sleep. Find a physical activity you enjoy and fit it into your daily routine.
Stick with healthy habits by setting small goals you can gradually increase over time. For example, if you have difficulty exercising due to side effects of medication, start with walking and increase the distance you cover each day.
-
Practice Gratitude
Gratitude exercises have been shown to encourage health-promoting behaviors like healthier eating and exercise. They also help people develop greater impulse control, which can stave off emotional eating.
Consider writing a gratitude journal to experience its benefits. In a study, college students who wrote about things they were thankful for experienced fewer physical symptoms (like headaches and stomach pain) than those who did not write about their blessings.
-
Avoid Smoking
Smoking and secondhand smoke introduce toxins to the body, increasing your risk for cancer and other chronic diseases. Smoking can also make it harder to exercise and cause you to cough more frequently.
Eating healthy foods and avoiding caffeinated drinks can help make it easier to quit smoking. This can also help prevent weight gain some smokers fear may occur once they stop smoking.
-
Drink Plenty of Water
Staying hydrated is essential for good health. Water quenches thirst and helps maintain a normal temperature, regulates the body’s tissues, protects the spinal cord and removes wastes through urination and sweating.
In addition to drinking water, consuming foods that contain plenty of water is important. This can help prevent dehydration, which is especially common in individuals with certain diseases and mental illnesses, endurance athletes and infants.
-
Eat a Variety of Fruits and Vegetables
Eating a variety of fruits and vegetables can help you get the vitamins, minerals and plant chemicals your body needs to stay healthy. Try to eat all colors of fruits and vegetables each week.
A diet high in fruit and vegetables can lower your risk for certain cancers, heart disease, diabetes and high blood pressure. They also provide a good source of fibre.
-
Eat a Healthy Snack
Healthy snacks can help you control your weight and give you energy between meals. But, be cautious of portion size.
Try a high-low combination, like celery sticks and peanut butter (for that fun “ants on a log” snack kids love) or sliced cucumbers with Laughing Cow light cheese for protein and vitamin C. This will help keep hunger at bay. Try a smoothie to add fiber and hydration too!
-
Stay Stress-Free
A healthy lifestyle is an ongoing journey. It includes a balanced diet, regular exercise, good hygiene, adequate sleep, limiting alcohol and tobacco use, managing stress, practicing gratitude, staying mentally active, and maintaining healthy relationships.
Remember that healthy living requires gradual changes. Be kind to yourself as you make these changes. It’s worth it in the end! You’ll feel and look your best.