Do you know the 5 most important healthy lifestyle habits that can change your life? There can be very few questions more important to answer than “How healthy is your lifestyle?” Is your lifestyle making you sick? Does your lifestyle support your physical, mental and emotional health or do you harm yourself?
Most of us have complete freedom to choose the nature of our lifestyle and the healthy lifestyle habits that we will adopt. Free to live life in the style we choose, eat what we want, do what we want, and take care of ourselves how we want. Will our choices make us well or not?
This is surely one of the most important decisions we have to make in our life. Many life-threatening diseases – including heart disease, emphysema, stroke, and certain forms of cancer – are all related to lifestyle factors and can be avoided through healthy lifestyle habits. It is an undeniable fact that bad lifestyle habits play a huge role in these diseases as they emerge. A healthy lifestyle can significantly reduce the risk of developing these diseases.
A big problem seems to be that very few of you really know what to do in order to have a healthy lifestyle. A healthy lifestyle is much more than eating a healthy, nutritious diet and exercising for at least 30 minutes a day. While both are important, there are other factors that are imperative to be considered. What are the most important healthy lifestyle habits we need to adopt?
Every day I speak to people who really want to lead a healthy lifestyle. Most people want to be healthy and I don’t know anyone who wants to experience chronic diseases. That’s why health products and advice are a huge market. However, in our discussions, it is evident that they are completely confused about what a healthy lifestyle is made of. We live in a time of massive misinformation and so many people get confused and end up making the wrong decisions. This also shows me the large number of people reading a blog post that I aptly titled “What is a Healthy Lifestyle?” Many years ago. Have written.
Years and years of poor lifestyle can seriously affect your health. Unfortunately, many people don’t realize the compounding implications of their lifestyle choices until it’s too late. That is why it is important not only to be aware of your health and well-being, but also to take preventive measures now so that you can stay engaged and enjoy all the joys in life for a long time. Your starting point is to start adopting healthy living habits right away.
For those of you keen to adopt healthy living habits, there is good news. According to a study by the Harvard TH Chan School of Public Health, adopting the right healthy lifestyle habits in adulthood can increase the life expectancy of women by 14 years and men by 12 years. Researchers also found that women and men who followed the healthiest lifestyles were 82 percent less likely to die from cardiovascular disease and 65 percent less likely to die from cancer, compared to those who followed the least healthy lifestyle over the course of about 30 years -year study period.
Another good news is that there are five habits to follow.
THE FIVE ESSENTIAL HEALTHY LIFESTYLE
1. EAT A HEALTHY FOOD
Proper nutrition keeps your body healthy, gives you energy, and boosts your mood. Healthy food can be delicious, and it’s fun to learn new recipes and healthy combinations. Eating a healthy diet means avoiding processed foods and reducing sugar, fat, and salt. Eat mostly fruits and vegetables, other plant-based foods, and a small amount of lean protein. For example, eat a chicken breast, a salad, lightly steamed fresh vegetables and an apple. Vegetables are great sources of vitamins, minerals, and phytochemicals. The nutrients in vegetables can lower the risk of cardiovascular disease, slow bone loss and reduce the risk of fractures, keep your skin healthy as you age, maintain blood pressure control, and make you feel full of your healthy lifestyle habits.
2. EXERCISE REGULARLY
On average, people spend 7.7 to 15 hours a day just sitting every day. Sitting for long periods of time can cause various health problems including obesity, metabolic syndrome, and many others. Fortunately, there is a simple solution: go more! This is a good start for anyone who leads a very sedentary lifestyle, but the truth is, you need to do more. You must have at least 30 minutes of moderate to vigorous physical activity most days of the week, including activities that strengthen muscles and bones at least 3 days a week. Weight training exercises are good for your health.
3. KEEP A HEALTHY WEIGHT
Maintaining a healthy weight can protect you from a wide variety of diseases. Assessing your body’s healthy weight and holding it as much as possible will give you an extra tool to help you stay in shape … and live longer! The secret to maintaining a healthy weight is to balance “energy in” and “energy out”. Energy in means the calories you get from the foods and drinks you consume. Energy expenditure means the calories you burn for basic body functions and physical activity. Check your weight once a week. Then you will know if you are balancing the calories in and out or if you need to be more active. Adopting habits one and two will help you achieve that habit.
4. DO NOT DRINK TOO MUCH ALCOHOL
The short- and long-term effects of alcohol can affect your body, lifestyle, and mental health. The facts can help you make an informed decision about your drinking. Do not consume more than one alcoholic drink per day for women and not more than two drinks for men. Moderate alcohol consumption (for example, up to about 5 ounce glass of wine per day for women, or up to two glasses for men. The latest advice is that men and women who drink regularly should not consume more than 14 units per week – this is the equivalent six pints of beer or seven glasses of wine. If people drink, it should be moderate for three days or more and a few days should be non-alcoholic.
5. NO SMOKING
Every cigarette you smoke is harmful. Smoking is the leading cause of preventable death in England, causing nearly 80,000 deaths each year. Every second smoker dies from a smoking-related illness. Quitting Smoking to Live Longer. Half of all long-term smokers die early from smoking-related illnesses such as heart disease, lung cancer and chronic bronchitis. Not only does being smoke-free add years to your life, it also greatly improves your chances of a disease-free, mobile, and happier old age.
Let me add one more thing
A little more sleep can improve your health dramatically. Not only does it heal your dark circles and increase your energy levels, but it can also improve your memory and quality of life, reduce inflammation, sharpen your alertness, help you maintain a healthy weight, and reduce your stress levels.
The average adult needs between 7.5 and 8 hours of sleep each night.
Here is a simple truth for you to pick up. A 50-year-old woman who drinks, smokes, is overweight, does not exercise regularly, and has an overall poor diet will die 14 years earlier than someone without any of these risk factors (and for men, 12.2 years).
So let’s sum it up.
People who stick to these five healthy habits into adulthood can add more than a decade to their lives. These habits are:
- do not smoke
- maintain a healthy weight
- At least 30 minutes of moderate exercise per day
- healthy diet with lots of fruit, vegetables and whole grain products as well as little red meat, saturated fats and sugar
- Don’t drink too much alcohol – current UK guidelines recommend no more than 14 units per week for men and women
Most of all, remember that lifestyle changes require a commitment. You can be as well informed about healthy living habits as you want, but unless you make a lifelong commitment to staying healthy, you may not achieve your goals and achieve your optimal health.
So, if you have more than a decade to add to your life, stick to these five healthy habits. I encourage you to use these recommendations for the next 90 days. They can massively improve your health, help you lose weight, and make you feel much better on a regular basis. They can stay with you for the rest of your life, too.
Check out the Healthy Lifestyle Plan that makes it easier to adopt healthy living habits.
Achieve your path to good health with our healthy lifestyle plan
Achieve your path to good health with our healthy lifestyle plan and unique 70-point weekly scorecard!