Healthy lifestyle choices can help prevent or control some of the nation’s leading causes of death. They include getting enough sleep, eating a balanced diet, being physically active, not smoking and limiting alcohol.
These behaviors aren’t always easy. They require long-term commitment to achieve positive results. For example, losing weight requires a change in diet and exercise.
Diet
One of the most important healthy lifestyle choices is eating a balanced diet. This includes eating foods that are low in saturated fat and trans fat, and high in fiber, fruits, and vegetables.
Diet is also an important component of a healthy lifestyle because it can help prevent or control many of the nation’s leading causes of death, such as heart disease and stroke, cancer, and diabetes. In fact, according to a Harvard study, people who eat a healthy diet are more likely to live longer than those who don’t eat a healthy diet.
Building healthy habits can be difficult, but it is worth it in the long run. It can reduce your risk of developing a serious health condition, make you feel better, save money and benefit the environment. In addition, you can find support and guidance to reach your healthy lifestyle goals through a variety of resources. For example, the Healthy Habit All-Stars, an animated group of characters created by Lucy, Miss Roberta, Glen, and D.O.G, help children learn about important public health topics in a fun and engaging way.
Exercise
In addition to building strong mental health and reducing stress, exercise can also help you maintain a healthy body weight and increase your energy. It’s important to build physical fitness into your daily routine and start small—starting with just a 10-minute period of moderate activity and slowly increasing the amount of time you spend exercising.
A recent study found that people who practice healthy habits tack on years to their life, while sidestepping serious illnesses like diabetes and cancer. These extra years are likely to be happy ones, too.
What does a healthy lifestyle look like for you? For one person, it may mean walking a mile five times a week and spending in-person or virtual time with loved ones every day. For another, it may mean training for and participating in two marathons a year and following a low-carbohydrate diet. The important thing is to make a choice that will help you live your best life.
Sleep
People who have healthy sleeping habits are more likely to feel happy and less stressed. Getting adequate sleep also helps the brain to process emotions, making it easier to recognize and react appropriately to negative feelings.
While significant resources are invested in programs to promote healthy nutrition, physical activity, and risk behaviors like smoking, programs to address sleep health remain rare, despite the widespread recognition of its importance for individuals’ overall well-being. Increasing the emphasis placed on sleep in education, clinical practice, inpatient and long-term care, public health promotion, and the workplace can help to improve health outcomes.
Developing new healthy habits takes time and commitment, so start small and work up to the goal of going to bed at the same time every night and waking up at the same time each day (even on weekends). Aim for 7-8 hours of sleep per night. Avoid electronic devices at night and try to limit the amount of alcohol, caffeine, and large meals consumed close to bedtime.
Stress Management
Stress is a natural and unavoidable part of life, but when it becomes chronic and isn’t managed properly, it can have a serious impact on a person’s mental health. A constant state of stress may lead to or exacerbate a wide variety of physical conditions, such as high blood pressure and heart disease. Additionally, it can lead to a wide range of emotional problems, such as anxiety and depression, as well as a negative impact on personal relationships.
The key to managing stress is to develop healthy habits to avoid over-reacting to a difficult situation. For example, it is important to exercise regularly, avoid unhealthy coping behaviors (such as alcohol or drugs), and spend time with loved ones. In addition, taking a few minutes to meditate, practice mindfulness, or simply talk through your concerns with a therapist can all help relieve stress. Lastly, it is important to recognize when your stress levels are out of control and seek professional assistance.
