Good Habits to Do Everyday For a Longer, Healthier Life
Key Takeaways
True health includes physical, mental, and social well-being according to the World Health Organization.
Indicators of good health include a balanced diet, emotional management, daily energy, quality sleep, and regular exercise.
Good habits to improve your health include exercise, sleep, and more.
If you've watched commercials within the past year, month, or even week, you've likely seen the one that promises a longer, happier, healthier life if you take this magic supplement. This supplement is better than the rest because it contains beet juice, whale bone, or any other obscure ingredient that makes it sound believeable.
While there are supplements to help enhance your day-to-day, there is no magic pill that will make you live a longer, healthier life. But don't give up hope just yet.
Although there's no elixir to better quality of life, there are good habits you can adopt to create this life for yourself.
Whether you're looking for more energy, better sleep, or to add more years to your life, start adding these good habits into your lifestyle today.
What Does it Mean to Be Healthy?
Aside from the objective truth of physical health, the question of what does it mean to be healthy can vary from person to person. Let's look at some scenarios:
Person A might consider their morning yoga, salad for lunch, and reading a book before bed lifestyle healthy.
Person B might consider their bacon and egg breakfast, 2-hour weightlifing session, and dinner out with friends to be healthy.
Person C might consider their smaller jean size, how they look in a swimsuit, and the number on the scale to be healthy.
Whether you relate mostly to person A, B, or C, or maybe none of the above, ultimately being healthy has a lot more to do with just your physical appearance. According to the World Health Organization (WHO), "Health is a state of complete physical, mental and social well-being."
This means that being healthy is not exclusively your activity level, social life, or mental health, but rather a combination of all three.
Generally speaking, you might consider yourself physically and mentally healthy if you eat a well-rounded diet with whole foods and limited processed foods, can manage all your emotions, have enough energy to complete daily tasks, feel rested when you wake up, and participate in moderate to intense exercise for 150 minutes per week.
If you find yourself struggling with these healthy indicators, there are good habits you can start doing today to turn your life around. It's important to remember that regular doctor visits are crucial in determining if other factors are limiting your health.
Good Habits to Add to Your Lifestyle
According to the American Society for Nutrition, there are eight good habits that have the most impact on a longer, healthier life.
1. Exercise
The CDC recommends at least 150 minutes of exercise per week and two days of strength training. While 150 minutes may seem like a lot, it's really not that much if you break it down in small increments. Alotting 30 minutes per day to moderate to intense exercise five days per week would get you there.
Depending on your preferred exercise routine, the 150 minutes could include walking, running, high-intensity interval training, jump rope, dancing, etc. Whereas the two days of strength training should include exercising all major muscle groups with dumbbells, barbells, resistance bands, machines, etc.
2. Free of Opioid Addictions
Opioid addiction is a chronic disease characterized by the compulsive use of opioid drugs despite their harmful consequences. This can include prescription pain relievers like oxycodone or hydrocodone, as well as illegal drugs like heroin.
According to the American Medical Association (AMA), between 3-19% of people who take prescription pain pills become addicted to them.
People with opioid addiction often experience cravings, higher tolerance, and withdrawal symptoms when they stop using. These factors can lead to risky behaviors to get more opioids, even if it means neglecting responsibilities or putting their health at risk. Opioid overdose is a serious and potentially fatal consequence of addiction.
If you or anyone you know if suffering from an opioid addiction, call the SAMHSA’s National Helpline at 1-800-662-HELP or visit SAMHSA’s Behavioral Health Treatment Services Locator.
3. Quit Smoking
According to the American Society for Nutrition study, smoking and opioid use were the two factors that made the biggest impact on lifespan - with a 30-45% increased risk of death.
Smoking is the leading preventable cause of death in the United States, claiming over 480,000 lives annually. That's one out of every five deaths nationwide.
Smoking damages nearly every organ in the body, increasing your risk of cancer, heart disease, stroke, lung diseases, and diabetes.
If you're considering quitting, you're not alone. Millions of Americans successfully quit smoking every year, and there are plenty of resources available to help you on your smoke-free journey.
4. Manage Stress
Whether you have a demanding work schedule, health problems, financials struggles, or anything in between, managing your stress levels can be extremely difficult. Often people will turn to unhealthy habits, such as smoking or drinking to help them escape.
Unfortunately, these habits may only be creating chronic stress and contributing an unhealthy lifestyle.
Chronic stress can affect your physical and mental health, weakening your immune system, increasing your risk of heart disease, and causing anxiety and depression.
Fortunately, there are many effective ways to manage stress and improve your overall well-being. Techniques like regular exercise, mindfulness meditation, and deep breathing can help calm your nervous system and promote relaxation. Also, getting enough sleep, maintaining a healthy diet can all contribute to a stress-free life.
5. Avoid Processed Foods
If you live a busy lifestyle, it can be easy to turn to processed foods for a quick meal solution. However, these foods can play a large role in your lifespan and living a happy life.
A healthy diet full of nutrient-rich foods from all food groups, including fruits, vegetables, whole grains, lean protein sources, and healthy fats can lead to increased energy levels, a stronger immune system, and a reduced risk of chronic diseases like heart disease, diabetes, and certain cancers.
Here's how to eat less processed foods.
6. Avoid Binge Drinking
Let's be clear - there's a difference between alcoholism and having a drink with friends at happy hour. However, any amount of alcohol has the potential to cause damage to your body.
In the short-term drinking alcohol can impair your judgment and coordination, increasing the risk of accidents, injuries, and violent tendencies.
Chronically heavy drinking can damage your liver and weaken your immune system, making you more susceptible to infections.
If you or someone you know is suffering from alcoholism, you can call the SAMHSA’s National Helpline at 1-800-662-HELP (4357).
7. Prioritize Your Sleep
There are many factors that can affect your sleep health, such as stress, alcohol, and schedule.
Your body goes through repair and restorative processes when you sleep, which are essential for both physical and mental health. Your brain also consolidates memories, regulates hormones, and strengthens neural connections during this time.
Not getting enough sleep can lead to negative consequences, including fatigue, decreased concentration, weakened immunity, and an increased risk of chronic diseases like heart disease and diabetes.
To help improve your sleep habits, follow a regular sleep schedule, create a bedtime routine, and make sure your bedroom is dark, quiet, and cool. Limiting screen time before bed and avoiding caffeine and alcohol in the evening can also significantly enhance your sleep quality.
8. Positive Social Relationships
Believe it or not, a healthy lifestyle isn't a sole journey. While your social relationships may not seem to be directly affecting your physical health, unless your social time is in the gym, it can have a positive impact on your mental health - in turn helping the physical.
Positive relationships can provide us with a sense of belonging, love, and support, which can help buffer stress and lower our risk of depression and anxiety.
On the other hand, social isolation has been linked to a weakened immune system, increased inflammation, and a higher risk of chronic diseases. Investing time in nurturing your relationships with loved ones, friends, and social groups can significantly enhance your health and happiness.
How to Live Your Best Life
Whether you begin an exercise routine or take the steps to quit smoking, know that you're doing yourself a favor. While many advertisers claim to have the quick and easy solution to a better life, these eight simple habits might just be all you need.