A healthy lifestyle can lower your risk of disease, save you money, and help the environment. Fortunately, it doesn’t have to be overwhelming to change.
Experts say that four key factors are critical to a healthy lifestyle: exercise, good nutrition, proper sleep and stress management. People who adopt these habits enjoy longer lives than those without.
Exercise
Exercise has a wide variety of benefits from weight control and prevention of diseases, to strengthening and improving the body. It can also improve your mood, mental health, and even help you age well.
Regular physical activity can reduce the risk of many diseases, including obesity, type 2 diabetes, heart disease, and some cancers. It can improve strength, flexibility and bone health.
If you’re new to exercising, it’s best to start slowly and increase the frequency, intensity, and duration of sessions over time. Talk to your doctor if you have any medical conditions that may limit the amount of exercise you can do or put you at higher risk for injury.
If you’re not used to regular exercise, it can take two to six weeks for it to become a habit and make itself part of your life. Once it becomes a part of your routine, you’ll be more likely to stick to it. And you’ll enjoy the results!
Eat Right
Eating right and maintaining a healthy lifestyle is a way to reduce your risk for chronic disease, promote wellness and help you live your best life. It includes making nutritious dietary choices, exercising regularly and managing stress.
A balanced diet can help you reach and maintain a healthy weight, protect against certain diseases, and prevent health problems like heart disease, diabetes and stroke. It also provides the nutrients your body needs to stay strong and healthy.
Your diet should include a variety of foods that are rich in vitamins, minerals and fiber. These include fruits, vegetables, whole grains and low-fat dairy products.
Sleep Well
Getting the right amount of sleep is essential for healthy living. It helps maintain hormonal balance, reduces stress and inflammation, keeps blood sugar consistent, improves your mood and increases energy levels.
If you have trouble sleeping, see your health care provider for treatment options. There are effective treatments for insomnia and obstructive sleep apnea.
Establish a bedtime routine to help you prepare for sleep. This can include reading, listening to music, meditating, or doing light stretches.
Set a consistent time to go to sleep and wake up each day, including weekends and holidays. This will help you get used to the routine and develop good habits that will contribute to better sleep in the future.
Try to avoid stressful activities before bed, such as eating, drinking coffee, watching TV or talking on the phone. Other relaxing activities can be okay, as long as they aren’t too exciting or energizing.
Manage Stress
Stress is a natural part of life, but chronic stress can lead to health problems. Constant stress can wreak havoc on your body, raising your blood pressure, heart rate and blood sugar levels and negatively affecting your sleep patterns, digestion, metabolism and ability to fight off illness.
When you’re feeling stressed, your central nervous system releases stress hormones, adrenaline and cortisol, which pitch your body into a heightened fight or flight response. Having these hormones constantly in your system can make you more vulnerable to heart disease, diabetes and depression.
Taking control of your stress and finding ways to maintain a healthy lifestyle can help you overcome the negative effects of stress on your body. If you’re not sure how to manage your stress, it may be helpful to see a mental health professional or talk with a friend who has dealt with stress in the past.
