Living a healthy lifestyle can help you feel better, reduce your risk of disease, lengthen your lifespan and save money. But it’s easy to let your healthy habits slip.
The key to healthy living is to make small changes that add up over time. This guide will teach you how to eat well, exercise daily, get enough sleep and manage stress.
1. Eat Right
My healthy lifestyle involves making good choices in the food you eat. Eating a balanced diet that includes whole grains, fruits and vegetables, low-fat dairy and proteins, fish and nuts can help you control your weight and reduce your risk of chronic diseases such as heart disease and diabetes.
Your daily activities, such as brushing your teeth and getting a good night’s sleep, can also contribute to your overall health. Brushing your teeth daily helps to prevent tooth decay, and a good night’s rest can help you cope with stress.
When eating, be mindful of your choices and enjoy your meals. It takes time for your brain to register fullness, so eat slowly and stop when you feel satisfied. Avoid foods high in saturated fat, trans fats and sugar and limit salt.
If you're trying to lose weight, remember that changing your diet is a long-term commitment. Aim to make small, sustainable changes and set realistic goals for yourself. For example, rather than cutting out all desserts, try limiting how much sweets you have at each meal or choosing lower-calorie options like frozen yogurt with fruit. It’s also helpful to get a support network in place, such as asking friends and family to join you on your new eating plan or joining a weight loss group. These groups can help you stick to your goals and motivate you when you struggle.
2. Exercise
Exercise is one of the best ways to get fit, but it’s also often a challenge to stick with. The most important thing is to find a workout routine that you enjoy and can stick with, especially when you’re first starting out.
It helps to have some kind of support system in place to help you keep going. Find a workout buddy or join a group exercise class that keeps you motivated. It’s also a good idea to change up your workout routine so that you don’t get bored. And if the weather doesn’t permit you to go outside, don’t give up on exercise completely – there are lots of indoor activities you can do to stay active and burn calories.
Studies consistently show the health benefits of exercise. Although many of these studies are observational and only prove association, results from randomized clinical trials (which usually demonstrate cause and effect) also point to the positive effects of getting enough physical activity.
Once you’ve found an exercise that you enjoy and can stick with, make it a part of your daily routine by scheduling time for it in your calendar. It’s easier to maintain a new habit when it becomes part of your regular schedule, and it helps to have a plan in place so that you can work around other obligations.
3. Sleep
Sleep is essential for healthy brain function and body health in all ages. The quality and quantity of sleep determines how well we think, work, react, and get along with others. Insufficient sleep over time can contribute to mental health problems, heart disease and stroke, obesity, high blood pressure, high cholesterol, diabetes, and poor cognitive performance.
Despite the many benefits of sleep, it is not always a top priority for people. The demands of school, work, and family can sometimes interfere with a good night’s rest. But making a conscious effort to prioritize sleep is one of the best things you can do to boost your overall health and feel more energized throughout the day.
To help ensure you are getting enough sleep, try to go to bed and wake up at the same times each night, including weekends. This consistency reinforces your body’s natural sleep-wake cycle. Also, avoid eating a large meal within a few hours of going to bed. Eating too much can make it harder to fall asleep and may cause discomfort when you try to do so. Instead, choose a non-stimulating, relaxing evening activity like reading or listening to music to prepare for bed. If you do wake up during the night, try to postpone worrying or brainstorming until the morning and instead focus on calming activities that will help you fall back asleep.
4. Manage Stress
Stress is a natural part of life, but too much can lead to anxiety and depression. It’s also important to recognize and avoid unhealthy ways of dealing with stress. For example, if you find yourself eating too much or turning to binge-watching TV, it’s time to make some changes.
A few healthy lifestyle choices that can help you manage stress include avoiding foods that give you energy crashes, eating balanced meals throughout the day and getting sufficient restful sleep. It’s also important to take a few minutes each day to slow down and practice meditation. This can be as simple as sitting quietly, breathing deeply and counting to yourself. Another way to manage stress is to delegate responsibility if possible. If you’re feeling overwhelmed at work or home, ask for some help.
Lastly, it’s also essential to practice healthy coping strategies, like exercising regularly (you don’t need to be an athlete), taking a moment to enjoy the beauty of nature, deep-breathing exercises or talking through problems with family members and friends. If these self-care measures aren’t enough, you might consider seeing a therapist or counselor to learn new coping skills.
Conclusion
Achieving a healthy lifestyle can feel like a long journey, but it’s worth the effort. By making a few small, sustainable changes in your everyday routine, you can start to see positive results and feel healthier than ever.