We all want to live long, happy, and successful lives while staying healthy. But sometimes, in our pursuit of success, we make choices that harm our health, leading to various problems and illnesses that we could have avoided.
The good news is, it doesn't have to be that way. Even if we have busy lives, we can make small changes to develop habits that help us live better and more productive lives.
There's a lot of advice out there about how to be healthy. Some sources give you a long list of 107 different habits to follow. We won't overwhelm you with so many. Instead, we'll focus on the seven most important healthy habits that everyone can easily include in their daily routine.
These habits are simple and practical, and they can make a big difference in your life. So, let's explore these seven habits that can lead you to a healthier and happier future.
1. Get your exercise
The closest thing to a "fountain of youth" is regular exercise. It helps you stay at a healthy weight, keeps your bones and muscles strong, and lowers the risk of problems like high blood pressure, heart disease, and diabetes. Surprisingly, not getting enough exercise causes about 260,000 deaths in the U.S. each year.
So, how much exercise do you need? Well, experts suggest doing 30 minutes of exercise on 5-6 days a week, with one day for rest. But you don't have to be a fitness fanatic or do anything extreme. Even a brisk 30-minute walk can do wonders for your health and add more years to your life. You can also make exercise part of your day by taking the stairs at work, going for a short walk during lunch, or using a small pedaling device at your desk. The key is to find an exercise you enjoy, not something that feels like a big task.
2. Always eat breakfast
Eating breakfast is a smart move because it helps you get more vitamins and minerals while cutting down on fat and cholesterol. When you have foods rich in fiber and proteins, like whole-grain cereals, low-fat milk, fruits, and yogurt, you feel full and full of energy. So, a good breakfast sets you up for a great day.
3. Practice healthy eating throughout the day
To eat better and live healthier, try these easy steps.
1. Choose Good Snacks: Eat more fruits and nuts instead of sugary snacks or drinks. They're tasty and healthier.
2. Go Fish: Have fish twice a week; it's a good source of protein and has omega-3 fatty acids, which protect your heart. Fatty fish like salmon, mackerel, and sardines are excellent choices.
3. Portion Control: If you want to stay healthy and live long, have bigger portions of fruits, veggies, and foods with vitamins and fiber. Eat less high-calorie foods with lots of sugar and fats.
4. Chew Slowly: Chewing each bite 20-30 times helps your digestion and may even make you eat less. Your stomach needs about 20 minutes to tell your brain it's full.
5. Be Careful with Sweeteners: Artificial sweeteners may not be as healthy as they seem. Studies suggest they could be linked to obesity, diabetes, and heart disease. So, watch out for them.
With these simple habits, you can make your eating routine better for your health and longevity.
4. Stay hydrated
Water is crucial because every part of your body, from your cells to your organs, depends on it. You've probably heard the "8x8" rule (eight 8-ounce glasses a day), but it's not medically proven. A better idea is to drink enough water so that you pee every 2-4 hours, and your urine is light in color.
To make this a habit, you can use "smart bottles" or free apps to help you remember to stay hydrated. It's that simple.
5. Don’t neglect dental hygiene
After a long day, do you remember to floss? Flossing regularly could add over 6 years to your life. Here's why: the bacteria causing dental plaque can get into your bloodstream and create inflammation, which can block blood vessels and lead to heart problems. So, make a habit of flossing before bed, and you might live longer.
6. Get your sleep
Sleep is super important for your brain. It's like a reset button. When you sleep, your brain cleans up and recharges, so you wake up feeling fresh.
We all know that not sleeping enough makes you tired, unfocused, and forgetful. But it's even worse than that. If you don't get enough sleep, your brain might start causing problems for itself. Think of it like this: it's as if the cleaning crew in your brain works way too hard when you don't sleep enough, and this extra cleaning might lead to brain issues like Alzheimer's.
To keep your brain healthy, aim for 7-9 hours of sleep each night. And if you have trouble falling asleep, try to avoid screens like TVs, phones, and computers before bedtime. Your brain needs some quiet time to rest and recharge. It's that simple.
7. Challenge yourself
It's easy to fall into a routine, doing the same things every day. But to keep your body and mind sharp, try taking on some challenges. And don't worry if you're not an expert – everyone starts as a beginner.
Here are a few ideas:
1. Explore Art: Take art lessons and discover your inner artist. You don't have to be a pro; just have fun with it.
2. Learn a Language: Your local library might offer free language programs, or you can try free apps like Duolingo to pick up a new language.
3. Play Music: Always wanted to play an instrument? Grab a harmonica for under $30 and some instructional CDs. With just 30 minutes a day, you can impress your friends with beautiful tunes.
The list of healthy habits is endless. These are just some ideas to get you started. Find what works for you, whether it's from us or others, and stick with it for a healthier and happier life.